We have all heard of the health claims of the active ingredient in Turmeric, Curcumin which have been scientifically backed up. However, a continuing concern is that curcumin has limited bioavailability, that is the ability in which a nutrient can be absorbed and used by the body. The question then is how can we help our bodies to optimise the absorption of curcumin and maximise the benefits of this golden spice? Here are four proven ways to achieve this;
1. Mix with black pepper
The liver makes certain substances water soluble so they can more easily pass through our systems. But when we add pepper, high in a compound called piperine, the absorption of the curcumin is slowed down, thanks to the drug inhibiting components of piperine. So eating turmeric with pepper increases the absorption, by up to 2000%. Check out the turmeric paste recipe below.
2. Mix with healthy fats
Turmeric is fat soluble – meaning it dissolves in fats. Without the fats binding it, the turmeric struggles to make it through the liver and stomach without being absorbed prematurely, and into the small intestines where it can be transferred through to the blood. So, by eating the turmeric with good fats, like avo or coconut oil (or in delicious curries), you’re more likely to absorb more of it into your bloodstream. - See the Golden Late recipe below.
3. Add a little heat
Many spices are transformed by heat. Their compounds can become altered or activated by this process, and it can be the key to releasing their best effect. Research has found that exposing turmeric and curcumin to heat can increase its solubility in water. Short cooking times on low to medium heat (under 15 minutes) do not destroy turmeric, instead increasing the bioavailability of curcumin. So heating turmeric in a turmeric and ginger tea (recipe below) or adding it to your cooking, such as in curry or scrambled eggs, will maximise its absorption by the body.
4. Use it whole
Turmeric root contains over 100 compoundswhich have been found to have potent medicinal properties. Traditional medicine has always used the whole turmeric root and research is suggesting that the various compounds work synergistically together and can aid in the absorption of curcumin. Many practitioners recommend using the whole turmeric root for cooking as well as supplementation for health purposes. So another way to boost your absorption of curcumin is to eat turmeric in its natural form, the way Mother Nature intended. We also love Smooth Jamu tonic by Nu Jamu available in our shop to add on to your weekly seasonal box order.
Turmeric Tea
Chop desired amount of ginger and
Turmeric Paste
Place oil over low-medium heat and slowly melt adding all other ingredients and mixing through. Once the oil fully melts and everything is fully mixed, transfer it to a medium-sized airtight jar and keep in the fridge. Healing turmeric paste can be used for smoothies, curries, teas and golden milk.
Golden Milk
Gold milk is a traditional Ayurvedic drink made with turmeric root (or ground turmeric), milk (originally made with cow’s milk, but can also be made with plant-based and dairy-free milk like almond and coconut), black pepper, and oil.
However, in most recipes, it is also mixed in with other good-for-you ingredients like ginger root (or ground ginger). Though it is totally optional, it can be sweetened with unrefined sugars like honey and maple syrup.
Research shows that turmeric has many components that are good for our health, but the most well researched and known active ingredient in turmeric is called curcumin. Its usage goes back to the ancient Ayurvedic practice and has been known to promote the holistic health of the body with its antioxidant, antibacterial, anti-cariogenic, and anti-inflammatory properties. (source)
Consuming food and drinks made with turmeric, such as this Turmeric Golden Milk, is known to:
I use the following ratios for 2 Servings of Fresh Turmeric Golden Milk Recipe:
To make golden milk with fresh turmeric root, mix unsweetened homemade almond milk with fresh turmeric root, fresh ginger root, a stick of cinnamon, a pinch of black pepper and a bit coconut oil in saucepan and cook (stir constantly) it in medium heat just until it starts simmering. Strain into your favourite mug and enjoy!
To make golden milk using turmeric paste, simply place a teaspoon of turmeric paste into a mug, pour some hot milk over it, if you like things on the sweeter side, add a dash of honey. Give it a mix and your golden tea is ready to enjoy.
Comments will be approved before showing up.
