Turmeric is a potent natural superfood that has countless medicinal properties and can be used as one of the best natural remedies in the treatments of various health issues.
People have used it for thousands of years, since it is one of the world’s healthiest foods, and its healing qualities are mostly due to the presence of curcumin, its active ingredient.
According to the National Library of Medicine’s bibliographic database MEDLINE, this amazing spice and its primary polyphenol curcumin, offer over 600 potential health benefits, such as:
- It boosts the immune system and prevents colds, the flu, and infections
- It lowers cholesterol levels
- It treats diarrhea
- Its antioxidant properties prevent free radical damage
- It eliminates intestinal worms from the body
- It treats heart diseases by clearing the arteries and fighting inflammation
- It cleanses the liver and repairs the damaged cells, fighting jaundice, hepatitis, and cirrhosis
- Turmeric prevents and treats Alzheimer’s disease by reducing the plaque deposits and stimulating oxygen flow in the brain
- It helps the production of bile, helps digestion, and the absorption of fat, and relieves bloating, heartburn, acid reflux, gas, and indigestion
- Relieves arthritis and joint pain
- Relieves headaches and migraine
- Accelerates the recovery of wounds and burns
- Turmeric destroys cancer cells and prevents their formation and growth
- Turmeric treats bronchitis
- Controls diabetes and regulates blood sugar
- Turmeric lowers high blood pressure
- Kills bacteria and eliminates acne and pimples
- It will help you eliminate stretch marks
- It helps weight loss and accelerates the metabolism
- Treats eye infections and conjunctivitis
- It prevents wrinkles
- It treats eczema
- You can use it to remove facial hair
- Use it to even out the skin tone
- Turmeric is beneficial in the case of oil and dry skin
- It will boost hair growth, solve scalp issues, and eliminate dandruff
- It fights anxiety and depression
Therefore, the increased intake of this yellow spice will help you boost health in numerous ways.
According to the University of Maryland Medical Center, you should follow the guidelines below for the adequate dosage of this beneficial spice:
- Dried, powdered root: 1 – 3 g daily
- Cut root: 1.5 – 3 g daily
However, you should know that curcumin is poorly absorbed in the body, so you need to improve its bioavailability in a natural way. The following three are the most effective ways to improve the bioavailability of turmeric:
— Black Pepper
It has strong medicinal properties as well, and it can act as an adjuvant in a combination with turmeric. According to NutritionFacts:
“If people are given a bunch of turmeric curcumin, within an hour there’s a little bump in the level in their bloodstream. We don’t see a large increase because our liver is actively trying to get rid of it. But what if the process is suppressed by taking just a quarter teaspoon’s worth of black pepper?
Then you see curcumin levels skyrocket. The same amount of curcumin consumed, but the bioavailability shoots up 2000%. Even just a little pinch of pepper—1/20th of a teaspoon—can significantly boost levels. And guess what a common ingredient in curry powder is beside turmeric? Black pepper.”
If administered alone with turmeric, piperine improves the bioavailability of turmeric by 2000%.
A Healthy Fat
Turmeric is fat-soluble, so the addition of a healthy fat effectively boosts its absorption rate. When combined with coconut oil, ghee, or olive oil, it will be directly absorbed into the bloodstream through the lymphatic system, by bypassing the liver.
“ This is very important because less curcumin is exposed to metabolic enzymes and remains in a free form allowing it to stay in the body longer. “
As explained by Dr.Sukurar:
“The better way to take it, I feel, is to use it in your cooking very extensively. If you have any sauté, just sprinkle it in. The moment you heat oil and add turmeric to it, it now becomes completely bioavailable to you. The potent ingredient in turmeric is curcumin, which, despite its power, is not easily absorbed by the body without assistance. This is where the sauté pan and a little warm oil come into play.
I use it [turmeric] in every sauté, just a quarter teaspoon, a half teaspoon is enough. But you don’t have to use it sparingly – use it lavishly.”
Before we end, we would share several interesting turmeric recipe ideas with you:
Omelet with Turmeric, Tomato, and Onions
- 4 large eggs
- 1/4 teaspoon brown mustard seeds
- 1/8 teaspoon turmeric
- 2 green onions, finely chopped
- 1/4 cup diced plum tomato
- 3/8 teaspoon kosher salt
- 1 tablespoon olive oil
- Dash of black pepper
Whisk together the eggs and salt. Then, heat a large cast-iron skillet over medium-high heat, add the turmeric and mustard seeds, cook for half a minute, and add the onions. Cook until they soften, and add the tomato. Cook for another minute.
Then, add the eggs, spread evenly, and cook for 2-3 minutes. When done, loosen the omelet using a spatula, fold it in half, and serve. Sprinkle with black pepper.
Mussels with Buttery Turmeric Broth
- 2/3 cup thinly sliced shallot
- 2 pounds mussels, scrubbed and debearded
- 6 garlic cloves, thinly sliced
- 2 teaspoons grated peeled fresh turmeric or 1/2 tsp. dried ground turmeric
- 2 1/2 tablespoons unsalted butter
- 1 1/2 tablespoons olive oil
- 3/4 cup dry white wine
- 1/2 teaspoon black pepper
- 1/8 teaspoon kosher salt
- 1/3 cup coarsely chopped fresh flat-leaf parsley
Heat the butter and oil over medium-high, and add the garlic and the shallot. Stir and cook for 3 minutes, and add the turmeric, cook again for a minute, and add the wine, pepper, and salt. Bring the mixture to boil, add the mussels, cover, and cook until shells open. Then, discard the unopened mussels, and serve. Garnish with parsley.
Turmeric-Roasted Chicken with Farro
- 2 (4-oz.) boneless, skinless chicken breasts
- 1/2 cup uncooked farro
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon paprika
- 1 cup water
- 2 tablespoons plain 2% reduced-fat Greek yogurt
- 1 minced garlic clove
- 3/8 teaspoon kosher salt, divided
- 4 ounces Brussels sprouts, trimmed and halved (about 1 cup)
- 2 teaspoons olive oil
- 1/4 teaspoon black pepper, divided
- Cooking spray
- 1/8 teaspoon garlic powder
Preheat the oven to 425°F, and mix the faro with a cup of water in a small saucepan. Cook for 25 minutes over medium-low heat. Drain the excess water.
Mix the turmeric, paprika, yogurt, garlic, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a bowl, and use the mixture to coat the chicken. Next, place the meat on one half of a foil-lined baking sheet coated with cooking spray, and add Brussels sprouts on another half, tossing them with oil, salt, pepper, and garlic.
Bake for 20 minutes at 425°F.
Turmeric Pork Chops with Green Onion Rice
- 4 (6-oz.) bone-in pork chops
- 1 large garlic clove, halved
- 1/2 teaspoon ground turmeric
- 2 (8.8-oz.) packages precooked brown rice
- 1/2 teaspoon kosher salt, divided
- 2 teaspoons oyster sauce
- 1 teaspoon tomato paste
- 1 bunch green onions
- 1/2 teaspoon black pepper, divided
- 3 tablespoons olive oil, divided
- 1 tablespoon fish sauce
Heat a grill pan over medium-high, and rub the meat with cut sides of garlic. Sprinkle the pork with some turmeric, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Then, mix 2 tablespoons oil, fish sauce, oyster sauce, and tomato paste.
Brush both sides of the pork with half of the oil mixture, and add it to the pan, to grill it for 4 minutes on each side. When done, brush both sides with the rest of the oil mixture.
Next, grill the onions over medium-high for 2 minutes. Coarsely chop them, and then cook the rice. When cooked, mix it with the green onions, 1 tablespoon oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper, and serve it with the pork.
- 2 cups chopped Ataulfo or Champagne mango (from 2 mangoes)
- 2 tablespoons finely grated fresh turmeric
- 1 cup plain 2% reduced-fat Greek yogurt
- 1/2 ripe banana
- 1/4 cup fresh orange juice
- 1 1/2 tablespoons light agave nectar
- 1/2 teaspoon vanilla extract
- Ice cubes
Blend the banana, mango, yogurt, turmeric, orange juice, agave nectar, and vanilla in a blender. Then, add a few ice cubes, blend again, and enjoy it!
Therefore, start consuming turmeric daily, and spice up your life!