Turmeric is the best of the best spices ever. It is appreciated for its unique yellow color and amazing healing properties. Curcumin, the active ingredient in turmeric, provides strong antimicrobial, anti-inflammatory and anticancer properties, as shown by numerous studies.
According to the National Library of Medicine, the main polyphenol in turmeric – curcumin offers more than 600 health benefits.
Although it has been already confirmed that turmeric is highly beneficial for overall health, you should take a few facts into consideration in order to get the most of this ‘spicy thing.’
Human body cannot absorb curcumin easily
Curcumin does wonders to the body, but human body is unable to absorb it properly, and only a trace amount of the polyphenol ends up in the bloodstream. That is definitely not enough for the organism to benefit from turmeric.
Boost the bioavailability of turmeric
Here are some great tips on how to help your body absorb curcumin better.
Always use it along with black pepper
It turns out that black pepper is an excellent turmeric adjuvant. Combine a quarter teaspoon of turmeric powder and an equal amount of black pepper to increase the amount of curcumin in your blood. Several studies have confirmed that even the tiniest amount of black pepper can increase the level of curcumin in the system.
Piperine, the active compound in black pepper, has confirmed to increase the bioavailability of curcumin, as shown in various studies.
Turmeric and healthy fats make an awesome combination
Turmeric is fat-soluble, which means that its absorption requires healthy amount of fats. Add healthy fat to your turmeric dose to increase the bioavailability of curcumin.
Use coconut, olive or ghee oil to get the lymphatic system carry curcumin directly in the bloodstream. Curcumin will partially avoid the liver, and metabolic enzymes will works on a small amount of it.
Heat increases the bioavailability of turmeric
Dr. Sukumar explains that heat only makes the combination of turmeric and healthy fat even more powerful. Heating turmeric increases the bioavailability of curcumin.
Remember these three rules, and you will use the most of your turmeric every time:
Mix turmeric with black pepper
Add in healthy fat
Heat up the mixture
Here is the recommended dosing:
- Use 1-3 grams of dried turmeric root powder
- Use 1.5-3 grams of cut roots
