One of the most popular and beneficial spices on the planet is turmeric. It offers numerous health benefits.
Its active ingredient curcumin is responsible for the most of its medicinal properties. Also, it gives turmeric’s deep yellow color. A study at the National Library of Medicine says that turmeric and its primary polyphenol – curcumin provide positive effects in the case of 600 health problems.
Moreover, you need to know some things about this spice before adding it into your regular diet: the body does not absorb it easily. The absorption of curcumin in the body is reduced, so the healthy benefits it offers cannot be completely used.
No matter what dose of the spice you take, its concentrations in the urine, blood plasma, and peripheral tissues are extremely low.
Anyway, there are some effective ways to increase its bioavailability – it is increased by heat.
Dr. Sukumar says he uses turmeric in every sauté, just a quarter teaspoon, a half teaspoon is enough. Try to use it in your cooking very extensively. Also, you can add black pepper. It is the best turmeric adjuvant, despite its own health benefits.
When people are given a bunch of turmeric curcumin, there is a little increase in the blood stream level within an hour. This happens due to our liver trying to get rid of it. This process can be restrained by taking just a quarter teaspoon of black pepper. Then, the curcumin levels reach hights. Even just a little pinch of pepper can boost levels. Curry powder also includes black pepper besides turmeric. nutriFacts reports: The same amount of curcumin consumed, but the bioavailability shoots up 2000%.
In addition, you can add a healthy fat. It is fat-soluble, so the absorption of turmeric is determined by fats. Combining it with fats, like olive, coconut, or ghee oil will help it be directly absorbed into the bloodstream through the lymphatic system, bypassing the liver.
It is good to know all of this before you start using this incredible spice. You just need to heat it up and mix it with some fresh black pepper to improve its absorption by 2000%. Also, you can mix it with some healthy fat and so prevent the metabolic processes in the liver.
The recommended daily allowance for turmeric, according to the University of Meryland Medical Center is:
- Dried powdered root: 1-3 g
- Cut root: 1.5-3 g