The knowledge of the medicinal properties of turmeric keeps on growing with the amount of research activity into curcumin (the active ingredient in turmeric) exploding. At least 256 curcumin research papers were published in the year according to the U.S. National Library of Medicine.
The health benefits of taking a daily dose of turmeric are highly significant but, even if you are a great believer in this habit, you might not be aware of these 3 absorption tips…
Our three important absorption tips
1. Always add some black pepper
to your turmeric – depending on your taste add one twentieth to one quarter teaspoon of black pepper - a powerful medicine in its own right as well as being a potent turmeric adjuvant. You can boost turmeric’s absorption by up to 2000% by combining it with some freshly ground black pepper.
2. Include a healthy fat
with your turmeric. This is because turmeric is fat-soluble. Suggestions include coconut, ghee or extra virgin olive oil enabling the curcumin ingredient to be directly absorbed into the bloodstream through the lymphatic system while bypassing the liver. An important fact is the less curcumin is exposed to the enzymes, and remains in a free form, the longer it stays in the body doing its good work.
is the 3rd tip for improving absorption by increasing turmeric’s bioavailability. It is harder to include heat if you take your dose in capsule form or as a tincture but easy to ensure if you use turmeric in your cooking. If you add a quarter to half a teaspoon every time you cook something in your pan with a little warm healthy fat, you will definitely benefit.
Our cooking tip to include all 3 absorption benefits
Every time you have to sauté any food and you heat your healthy fat, add some turmeric and black pepper and there you are!
How to include turmeric in your daily diet
- Cut root: 1.5 to 3 g per day or
- Dried, powdered root: 1 to 3 g per day or
- A daily dose of organic turmeric liquid tincture or
- Turmeric formula in capsules
If you are using dried powdered root, it forms the main ingredient in this recipe for turmeric paste which can be kept in the refrigerator for 2 or 3 weeks in a glass air tight container, remembering that turmeric is a strong yellow color and can stain your clothes and other items if not handled with care.
You will need:
- 1/4 cup turmeric
- 1/2 cup pure filtered water
Pour most of the water into a pot on the stove top and gently heat, gradually stirring in the turmeric so that it mixes into a paste. Keep stirring and adding water, simmering for about 10 minutes. You might find you need extra water to keep it at a creamy paste consistency.
When finished, leave to cool before storing in the glass jar and consume a generous spoonful every day with a few grains of black pepper and followed with a spoonful of coconut oil or other healthy fat to reap all the many health benefits.
Among all the many benefits, turmeric parallels the actions of: glucosamine, chondroitin and arnica.