However, you should get some facts straight first before trying this spice and adding it in your diet.
Curcumin isn’t easy to absorb
In order for your body to be able to absorb curcumin and take advantage of its benefits it needs to be combined with some other ingredients which can increase its bioavailability. Certain animal studies on the bioavailability of curcumin have shown that after consuming it its presence in the organism is very low, that is if it’s not combined with another ingredient. That’s why you need to know the best way to consume curcumin and we’re here to tell you how you can add it to your diet and reap all the benefits.
Black pepper is the best ingredient to use in combination with curcumin to increase its bioavailability. After consuming turmeric alone, the levels of curcumin in the blood were almost unnoticeable after a few hours. But if you combine turmeric with a quarter spoon of black pepper the bioavailability of curcumin increases by 2000%. Just a small amount of black pepper boosts the curcumin levels in the blood which is why black pepper is the main ingredient in curry along with turmeric. A study conducted on this topic concluded that “Effects of piperine on the pharmacokinetics of curcumin in animals and human subjects showed that when piperine was co-administered with curcumin and given to human subjects the bioavailability of curcumin have risen by 2000%”.
Add some healthy fats along turmeric
If you combine healthy fats with turmeric you can also increase its bioavailability because it’s a fat-soluble ingredient. You can combine it with coconut oil, ghee oil or olive oil which will allow it be absorbed directly into the bloodstream through the lymphatic system, circumventing the liver in this case. This is the key element which boosts its bioavailability because you avoid exposing it to the metabolic enzymes and it can stay in your body for a longer period of time and taking advantage of all its benefits.
Heat also increases its bioavailability
According to Dr. Sukumar “The strong substance in turmeric is curcumin, which, unfortunately isn’t easily absorbed by the organism without help. But the sauté pan and a little bit of warm water can be very helpful. I’m adding turmeric in every sauté, only a ¼ of teaspoon. But you don’t have to use it moderately, instead, use it in larger amounts,” and he also adds that “The best way to consume it is to add it in your cooking very significantly. If you have any sauté at home, just add it on. Once you add the turmeric in heated oil, it becomes fully bioavailable for you.”
If you want to fully exploit all the benefits of turmeric and increase the curcumin’s bioavailability you can do one of two things:
- Heat the powder to activate curcumin
- Combine it with black pepper and increase its bioavailability
The Maryland Medical Center recommends the following daily doses:
- 5-3 gr. a day from a cut turmeric root
- 1-3 gr. a day in powdered form
Stay healthy and positive! Share and make your loved ones aware!
Source: Mr. Healthy Life
Share It To Your Friends!