The medicinal properties of turmeric have been known and used in herbal medicine. Turmeric should these properties to curcumin, the active ingredient, which also represents the yellow depp of this spice. According to a study published in the database of the National Library of Medicine called MEDLINE, turmeric and its key ingredient, curcumin, has about 600 potential health benefits.
Although turmeric it is highly recommended as a dietary supplement, there are still some things related to this spice that nobody tells you.
key nutrients turmeric is not easy to absorb
Although there is a wide range of benefits health related curcumin, its absorption in the body remains a major problem.
as found in many animal and clinical studies, concentrations of curcumin in blood plasma, urine and tissues are significantly lower peripheral, in some cases hardly detectable at all. This low rate of absorption reduces the possibility of harvesting most of the health benefits of turmeric.
Bioavailability turmeric How to skyrocket?
turmeric can be easily increased if some simple kitchen solutions are applied.
1. Mix with Black Pepper
Apart from being an ingredient with powerful medicinal properties, black pepper is also a strong adjuvant turmeric.
Studies show that even when a large amount of turmeric is consumed, there will only be a slight change in the blood plasma in an hour. This is partly because your liver is working hard to remove. But if you consume ¼ teaspoon black pepper at the same time, this process will remove curcumin levels in your body will increase. This means that black pepper improves the bioavailability of curcumin by 2,000%. In fact, even the smallest amount of black pepper, a teaspoon 1/20, to be exact, it will significantly increase levels of curcumin. This is why the black pepper and turmeric are always used together in curry powder.
The study concluded that when piperine, the active ingredient of black pepper, is co-administered with curcumin and given to human subjects, bioavailability of curcumin rises 2,000%.
2. Add a healthy fat that turmeric
Due to the fact that turmeric is liposoluble, it is highly recommended to combine it with grease in order to reap most of their health benefits.
What happens is that curcumin is absorbed directly into the bloodstream through the lymphatic system, partly because the liver is avoided, when combined with healthy, such as coconut, butter or oil fats olive. Unless exposed to metabolic enzymes, curcumin remains in its free form and stays longer in the body.
3. Heat increases Bioavalibility turmeric
According to Dr. Sukumar, “ The strong substance in turmeric is curcumin, which unfortunately , it is not easily absorbed by the body without help. But the pan and a little warm water can be very useful . ”
“ I’m adding turmeric in all sauteing, only ¼ tsp. But you do not have to use sparingly, however, use it in larger amounts “.
“ The best way to eat it is to add it in your cooking very significantly. If you have any saute at home, simply add in. Once you add turmeric in hot oil, it becomes completely bioavailable for you “.
If you want to reap most of the health benefits of turmeric, it is important to know these three things:
- to activate turmeric, simply warm.
- turmeric mixed with freshly ground black pepper to increase its absorption by 2,000%.
According to the University of Maryland Medical Center, the recommended daily dose is turmeric:
- root cut: 1.5-3 grams
- dry root powder: 1-3 grams