For many years, turmeric has been used to treat various diseases. It can be found everywhere from smoothies, foods, and even supplements. This powerful anti-inflammatory medicine can improve cognitive function, fight inflammatory disorders (like rheumatoid arthritis and osteoarthritis), treat upset stomach, solve skin issues, combat microbial infections, improve weight loss, decrease insulin and leptin resistance, and slow the rate of cancer growth. These powerful health benefits were mainly due to its active compound known as curcumin, which is also responsible for its typical bright yellow color.
However, you need to know that even if you sprinkle turmeric in everything you eat, your body poorly absorbs curcumin and has minimal impact on blood levels when taken alone. Fortunately, there are certain ways wherein you can enhance curcumin’s absorption and get turmeric’s full powers.
How To Optimize Turmeric Absorption
Add Some Healthy Fats
Turmeric, which is a fat-soluble, is much better absorbed when combined or eaten with a healthy fat such as almond milk, coconut oil, avocados, coconut butter, olive oil, or ghee. Due to these healthy fats, more curcumin enters the bloodstream and cells.
Black pepper has a compound known as piperine which is responsible for its pungency and can enhance curcumin’s bioavailability. A study has found that consumption of 20 mg of piperine per 2.2 pounds of body weight can greatly improve the absorption of turmeric by 2000%. That’s why don’t forget to add some fresh ground black pepper when you are cooking with turmeric.
Warmth It Up
According to studies, heat can increase the solubility of curcumin by 12 times, thereby increasing its bioavailability in the body. However, you need to avoid heating it for too long as it will destroy its curcumin content.
Consuming Quercetin-Rich Food
Quercetin is a flavonoid present in a variety of brightly colored plant-based foods. It increases body’s curcumin absorption by preventing an enzyme that deactivates curcumin.
Some of the foods loaded with quercetin are goji berries, asparagus, red onion, apples, kale, berries, spinach, okra, and red grapes. These foods are a great option for maximizing your body’s ability to absorb turmeric.
Here is a green smoothie recipe that can help you get most healing compounds of turmeric.
Turmeric Boosting Smoothie (1 Serving)
Aside from increasing the body’s ability to absorb curcumin, this delicious green smoothie has anti-cancer, antibiotic, anti-inflammatory, and cleansing properties that can help solve many health issues.
1 cup leafy greens of your choice (spinach, bok choy or kale are all good options)
1 cup mixed berries
1 cup steeped green tea
1 tablespoon coconut oil
¼ teaspoon black pepper
½ teaspoon ground turmeric
Raw honey, maple syrup or stevia (optional)
Simple blend leafy greens and green tea until smooth. Add remaining ingredients and blend again. Drink and enjoy.