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Turmeric is becoming increasingly popular. And this extraordinarily beneficial superfood truly deserves it.
Its active compound curcumin, which gives it its typical yellow coloring, is responsible for most of its significant health benefits.
Health effects of turmeric
As excerpts from the U.S. National Medical Library MEDLINE demonstrate, curcumin has over 600 proven health effects.
You can read more about them in detail in this previous article of ours, for example.
If you include this Asian spice in your diet, you can expect a dramatic improvement in your health. However, before you do so, there are a few things you should know.
One limiting factor of turmeric is that its active compound, curcumin, is relatively poorly absorbed into the body.
Moreover, several studies in humans and animals have shown that even while consuming turmeric, concentrations of curcumin in the blood and body tissues remain relatively low, regardless of dosing.
All of this can, however, be remedied.
There are 3 natural ways to increase curcumin absorption in the intestines and maintain its levels in the body. And those are what we’ll discuss in more detail in this article.
1. Combine turmeric and pepper
Pepper itself is a powerful natural remedy. In combination with turmeric it can further dramatically increase its effects.
As stated on the Nutrition Facts page:
“After consuming turmeric there is only a slight increase in curcumin levels in the blood over the course of an hour. The liver prevents this by metabolizing curcumin into other substances.
And pepper is suitable precisely for this purpose. After adding it we observe curcumin levels in the blood soar, by as much as 2000%!
Even a small dose of pepper (1/20 of a teaspoon) can significantly increase the level of curcumin in the body. “
2. Adding healthy fat
Curcumin is a fat-soluble compound. Therefore it’s advisable to consume it with healthy fats to increase its absorption in the intestines.
If turmeric is combined with healthy fats, such as coconut or olive oil, curcumin is absorbed not only directly into the blood but also into the lymphatic system, thereby partially bypassing the liver.
As Dr. Nibber states:
“This mechanism is very important because curcumin is not exposed to metabolic enzymes to the same extent and thus is allowed to remain in the body for a longer time.”
3. Heat increases curcumin availability
The best way to use turmeric is to use it extensively in cooking. If you’re preparing a sauce, simply add it to it.
At the moment you heat the oil and add turmeric to it, curcumin becomes very bioavailable to your body.
Dr. Sukumar explains:
“Despite its tremendous medicinal power, curcumin is not easily available to the human body without a little help.
And this is where a pan and oil come in handy. I myself use turmeric in every sauce. Just a quarter or half a teaspoon is enough. However, if you don’t want to skimp, feel free to add more. “
Conclusion
To sum up… To take advantage of all the medicinal effects turmeric offers, remember the following:
- combine turmeric with freshly ground pepper (can increase its blood levels by up to 2000%)
- mix it also with a healthy oil, thereby partially bypassing the liver
- heat it to activate it
Of course, you don’t have to do all 3 things at once, but the more of them you do, the more effective turmeric will be.
As for dosing, it is recommended to take 1 to 2 grams of dried powder or 2 to 4 grams of fresh turmeric root per day.
