Three Basic Ingredients for Turmeric Benefits
Are you interested in including Turmeric into your daily diet? Turmeric benefits are many (Click HERE to learn more) BUT to fully unlock turmeric’s powerful healing potential you NEED to understand how……
Your 3 Basic Ingredients SHOULD Include:
- Turmeric powder
- Healthy Fat-Oil
- Black Peppercorns
Curcumin is the yellow pigment found in the spice turmeric and is its key active constituent. Curcumin holds the key to many of Turmeric’s health benefits BUT despite its power, is not easily absorbed by the body without assistance.
The Answer? It appears that treating Turmeric as a ‘food’ helps improve curcumin’s bio-availability.
SO Make sure you buy GOOD QUALITY turmeric which has NOT had the CURCUMIN removed.
Don’t try to snaffle a bargain – there’s not much point in saving a few bucks and then finding your turmeric does not work because it has no curcumin. Organic is a pretty safe bet as safe guards prevent Organic products being interfered with before sale.
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Turmeric is oil soluble, so oil is needed to dissolve the turmeric in the stomach and allow the body to absorb the turmeric powder.
It MUST be VIRGIN/EXTRA VIRGIN OLIVE, COLD PRESSED/RAW/UNREFINED COCONUT OIL OR LINSEED-FLAXSEED oils only. You can use Micronised Linseed, or Powdered Coconut Oil.
Coconut oil is mostly lauric acid which is a medium chain fatty acid and is not an omega oil but is non-inflammatory and has numerous health benefits.
Linseed Oil, and better still, ground or micronised Linseed/Flax has a good Omega 3:6 ratio which is non-inflammatory.
MOST other oils have an Omega 6:3 ratio which is too high and puts them in the inflammatory group. AVOID processed vegetable oils as they will increase inflammation and be unhelpful in the long run.
If your oil is NOT Cold Pressed (virgin or extra virgin) then it will be inflammatory because of the chemicals and heat used to produce it INCLUDING Olive, Coconut and Linseed oils.
USE VIRGIN/EXTRA VIRGIN OLIVE, COLD PRESSED/RAW/UNREFINED COCONUT OIL OR LINSEED-FLAXSEED oils only
BUTTER or LARD or other suitable oil/fat such as salmon oil, lamb fat, macadamia oil, avocado oil can be used for appropriate species (NOTE: macadamia and avocado oil are suitable for humans only) – SO if the oil/fat is a non inflammatory type and suitable for the species then it is OK to use.
Turmeric is also alcohol soluble, so if there is no oil (or fatty meal to include it with) you can take it with a nip of your favourite tipple to help increase its effects.
NOTE: Oil will also remove stains from turmeric on the skin. Neat dish detergent will do the trick on bench-tops and clothes. Rub it in and allow to sit for a while before wiping off or throwing in the wash.
BLACK PEPPER (All about black peppercorns – read more)
Peppercorns contain an enzyme called Piperine which enhances absorption in the digestive tract and slows metabolism through the liver, allowing the body time to take up the benefits of turmeric.
Freshly ground black pepper is best, but if you can’t manage to add the pepper at the last minute, that’s OK. Add a couple of extra grinds and try to keep your pepper coarse (chunky). Pepper will also store in the freezer or if it is encapsulated – such as in oil or in the golden paste. If using a lot, grind up coarsely with coffee grinder and store in small packs of ziplock bags for easy use.
Fresh ground black peppercorns are recommended because you can control the freshness of the Piperine. Other peppercorns will also contain Piperine but the black peppercorns are the most economical and easiest to source. Do NOT use finely pre-ground black pepper (from pepper shakers) – it will have NO value.
CAYENNE PEPPER is not suitable as a substitute – it is from the capsicum family and does not contain Piperine.
Please note: Piperine will also slow up other substances, allowing your body to absorb more, so remember to check with your Doctor if you are on regular medication.
Finally, HEAT is best!!
Studies have shown that adding heat to the turmeric (ie. simmering it in water for 7-10 minutes) increases its solubility 12 fold (remember its solubility, not absorption). The verdict is still not out on how much it impacts the absorption. But this may be the reason why taking turmeric with warm milk (golden milk!) is considered great!
One of the Best ways to consume (and absorb) Turmeric is to add it to your food on a regular basis.
For some GREAT ideas see our Turmeric Recipes page.
Should I use PASTE, POWDER or CAPSULES?
Commercial turmeric capsules/pills are 95% curcumin. Turmeric powder is around 3% curcumin on average, and yet is extremely effective when fed as recommended above, as a ‘whole’ food. (Go to Turmeric FAQ to learn more)
Most people prefer to make their own Turmeric capsules – Click HERE to learn more about making Capsules
Please note: Commercial turmeric capsules/pills are NOT RECOMMENDED for use with animals