Turmeric has been a popular medicinal ingredient since ages. Grandma’s favorite medicine, turmeric has also started to gain popularity in the modern generation. The foremost reason for this is that it does not have any corrosive side effects.
Turmeric has a yellow pigment known as “curcumin”. It is the source for all of its major medicinal properties.
The bibliographic database from the National Library of Medicine shows us the benefits of using turmeric in our diet. A study of these abstracts from MEDLINE helps us to conclude 600 different health benefits of turmeric or curcumin.
Intake of turmeric on a regular basis leaves a positive impact on our health. However, we still need to know certain things about its consumption.
Turmeric’s Key Nutrient Isn’t Easy To Absorb
If we are eating turmeric, we want curcumin to get fully absorbed into our bodies. That’s how we would get its health benefits. However, we must know that this compound is not easy to absorb.
Several clinical studies show that the absorption of curcumin is very low in our bodies. Samples of blood plasma, urine and peripheral tissues show its low concentrations.
Irrespective of how much turmeric we might consume, curcumin absorption is pretty low. In that case, how do we solve this problem?
How To Skyrocket Turmeric’s Bioavailability?
To combat the disadvantage of curcumin, one should follow these simple kitchen tricks. They shall increase its medicinal potentiality.
1. Always Mix With Black Pepper
Black Pepper is itself a powerful medicine. Mixing it further with Turmeric complements the latter.
A teaspoon of turmeric powder alone does not bring much change in the blood stream level. The liver tries to restrain the curcumin. However, when taken with a pinch of black pepper, we see a rapid increase in the curcumin level.
When a study to see this change was conducted, its results were noteworthy. As seen on animals and human volunteers, the bioavailability of curcumin increased by 2000% when combined with piperine.
2. Add a Healthy Fat to Turmeric
Turmeric has the ability to dissolve fat. To get the best results from it, turmeric needs to be mixed with a fat.
If taken with healthy fats like coconut, ghee or olive oil, curcumin can be directly absorbed in the blood stream. It gets absorbed through the lymphatic system and can avoid the liver.
Doing so can keep the curcumin in the body for a longer period of time. This happens because it is now less exposed to the metabolic enzymes.
3. Heat Increases Turmeric’s Bioavailability
As discussed above, the curcumin in turmeric is not easily absorbed in our bodies. The best way to increase its bioavailability is to multiply its quantity in our cooking. We can at least use a teaspoon of turmeric in every sauté on a daily basis.
To sum up the methods
1. Heat up the turmeric.
2. Use some healthy fat.
3. Boost its absorption by grounding with black pepper.
With these you can now know that the turmeric you consume is really affecting your health in a good way.
Source: Rise Earth > Go Healthy Food;