You may know turmeric from Indian-style curries or Golden Milk. If you are a regular visitor to natural health websites, then I’m sure you have heard about the amazing healing benefits of this ancient spice.
People have been using turmeric for many centuries to cure a number of conditions and ailments ranging from relatively simple cases of skin irritations and upset stomach to serious diseases like chronic pain (such as chronic pain from arthritis) and cancer.
Though it has been used for centuries in Ayurvedic medicine, only recently it has gained a lot of popularity in the West. If you are new to turmeric’s healing powers, no worries. Click here to read one of my previous posts about the proven health benefits of turmeric.
The healing benefits of this turmeric come from a special little compound called, curcumin. Unfortunately, this powerful plant compound isn’t absorbed very well by the body. Meaning that anything you consume as food or beverage that contains turmeric/curcumin will not be all that beneficial since it is not properly absorbed and metabolized by the body.
In fact, the liver is known to flush it out of the body. Even if you love curries and eat dishes with turmeric on a daily basis, you might not be getting enough of turmeric to get its magic.
The good news is that you can do something to increase turmeric bioavailability.
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Follow these four tips to get the most out of turmeric
1. Combine turmeric with black pepper
Adding black pepper to any dish or beverage with turmeric inhibits the metabolic elimination of curcumin. Black pepper contains piperine, an adjuvant that helps boost the bioavailability of turmeric’s active ingredient by up to 2,000 times.
2. Add healthy fat to your turmeric
The fat-soluble quality of curcumin makes turmeric more potent when consumed in combination with healthy fat (avocado, coconut oil, olive oil, seeds, nuts, ghee etc.). Making a paste of turmeric and fat such as coconut oil or butter make it easier for curcumin to get into the body’s lymphatic system instead of being eliminated through the liver.
Try snacking on avocado slices sprinkled with black pepper and turmeric. Or why not have a turmeric latte with coconut milk oil and black pepper (scroll down for the recipe).
ALSO READ: Refined Coconut Oil vs Virgin Coconut Oil
3. Mix turmeric with quercetin
The flavonoid quercentin is effective in inhibiting the enzyme that renders curcumin ineffective. You can get this flavonoid from apples, citrus fruits, and red grapes.
Onions are also known to have quercetin. Have a salad with any of these ingredients. Drizzle it with turmeric flavored olive oil or avocado-based dressing, finish with freshly ground black pepper, and you’ll be sure to enjoy the health benefits of curcumin.
4. Drink turmeric dissolved in hot water
This is a little bit tricky because while heat enhances curcumin’s solubility, too much heat can destroy it as well. If you are boiling your turmeric tea, do so for no more than 10 minutes.
Scroll down for my favorite healing turmeric latte recipe
Here’s an easy and delicious recipe for a healing turmeric latte
Ingredients
- 2 cups of coconut milk* (unsweetened)
- 1 tablespoon fresh ginger (grated)
- 1 tablespoon fresh turmeric (grated) or 1 tsp turmeric powder
- Pinch of freshly cracked black pepper
- 1 tablespoon coconut oil
- Optional: for extra flavor add cinnamon, cardamom, and raw organic honey or maple syrup to taste
*you may also use almond or other nut or seed milk you prefer
FYI: click here to learn how to make your own nut milk. It is super easy!!!
Procedure
- Put all ingredients except for the cinnamon and honey in a pan or pot. Heat the mixture until it comes to a gentle simmer.
- Cover the pot and let simmer for 10 more minutes.
- Turn off the heat and strain the mixture into mugs. Add the cinnamon and honey to flavor your milk tea.
There are a lot of herbal and health stores selling turmeric today. You can get this ingredient in the form of turmeric powder or supplement capsules with added piperine. Supplements are particularly useful when you need higher doses of curcumin to fight disease or chronic pain.
However, just like in buying other nutraceuticals, you need to be careful when choosing which turmeric product you buy. Make sure that you are buying from a legitimate source and that the product you are buying has been proven to be safe and effective.
While turmeric is generally a safe ingredient to use and consume on a daily basis, it would still be a good idea for you to consult your doctor if you have any existing medical condition. It’s always better to err on the side of caution when it comes to your health.
Thanks for reading. I hope this information was helpful. Until next time!
Amy Goodrich
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.
