Nr 257 What can we do to increase the bioavailability of turmeric in the body?

1.    Black pepper – Piperine, which is the key chemical in black pepper, aids the absorption of curcumin, which is the active ingredient in turmeric, and thus increases the amount of curcumin that the body can absorb. So if you are cooking with turmeric, be sure to add some black pepper to the food.

2.    Mixing with fats – One of the main reasons behind the low-availability of curcumin in the body is due to its low solubility in water. Therefore you can mix turmeric with oils, such as coconut oil, flaxseed oil,olive oil etc.

3.    Mixing with quercetin – Quercetin is a plant pigment (flavonoid) that is found in many plants and foods, such as red wine, red grapes, onions, green tea, apples and berries. Quercetin inhibits a certain enzyme that deactivates curcumin. Fruits with a dark red or blue color have the highest quercetin content. These include cranberries, blueberries and black plums. Vegetables that include quercetin are red leaf lettuce, raw kale, chicory greens, raw spinach, sweet peppers, snap beans and raw broccoli.

While turmeric can be added to many dishes, the curcumin is sensitive to heat, so don’t expose turmeric to prolonged heat. So another effective way to add turmeric to your diet is by adding it to your smoothies.

Here are some turmeric smoothie recipes with compounds that will help the curcumin to be better absorbed by the body:

Spicy Tropical Smoothie

The fat content in coconut milk and the black pepper help for better curcumin absorption. This spicy tropical smoothie also aids digestion due to the enzymes in pineapple (bromelain) and papaya (papain), so it’s good to drink this smoothie after a meal. 

Ingredients
1 cup coconut milk
1/2 cup pineapple or papaya chunks
1 banana
1/2 teaspoon each of ground turmeric, ginger and cinnamon (or 1/2-inch fresh turmeric/ginger, peeled and roughly chopped)
¼ tsp. freshly ground black pepper

Put all the ingredients in a blender and process until smooth. Drink immediately to enjoy the most nutritional benefits.

Anti Inflammatory Smoothie

Chronic inflammation is linked to many diseases and is known to worsen their symptoms. The ingredients in this smoothie have anti inflammatory properties so you can use this smoothie as a natural alternative to anti inflammatory medications. In this smoothie, the green tea and the berries (with quercetin) as well as the coconut oil help for better curcumin absorption.

Ingredients
1 cup green tea
1 cup berries of your choice (such as blueberries, raspberries, cranberries)
1 tablespoon coconut oil (nr 191)
1/2 teaspoon each of ground turmeric and ginger
1 teaspoon ground flaxseed or chia seeds

Put all the ingredients in a blender and process until smooth.

Green Smoothie With Turmeric

Here is another great recipe for green smoothie that combines the goodness of leafy greens that are packed with chlorofyll that helps to cleanse the body. Chlorophyll has also anti-inflammatory properties, as it also alkalizes the body, and can therefore be used to reduce the risk of diseases and inflammation processes in the cells. Here the avocado helps the body absorb the turmeric as avocados are full of healthy fats such as omega-3 fatty acids .

1 cup coconut water or coconut milk
1 compressed cup of leafy greens of your choice (such as kale, spinach, lettuce)
1/4 avocado
Green fruit such as pear, apple or kiwifruit
1/2 tsp. of ground turmeric powder or 1/2-inch fresh turmeric, peeled and roughly chopped
1 tablespoon coconut oil (omit it if you use coconut milk or avocado as they provide the fat)

Golden smoothie

This smoothie is rich in vitamin A which is vital for good vision, healthy skin, healthy immune system and cell growth. Here the coconut oil helps for better absorption of the curcumin.

Ingredients
2 tablespoons old-fashioned rolled oats
1 cup water or orange juice
1 carrot chunks
1 mango
Few melon chunks
1/2-inch fresh turmeric, peeled and roughly chopped (or 1/2 teaspoon ground turmeric)
1 tablespoon coconut oil

Place the oatmeal in a blender and process until finely ground. Add the remaining ingredients to the blender and process until smooth. For a thicker smoothie, let it stand for a few minutes before serving.

Morning Warm Lemon Water Tonic With Turmeric

Citrus fruits, such as lemon, are one of the primary dietary sources of quercetin. Some studies suggest that the bioavailability of curcumin can also be enhanced with warmth because warmth increases the solubility of curcumin in water (remember its solubility, not absorption) although prolonged heat is not good as mentioned before. It is still not entirely known how much warmth impacts the absorption. But this may be the reason why some recipes of “Golden milk” (recipe on nr 204) use turmeric with warm milk.

Ingredients
1 cup warm (not hot) water
1/2 tsp. of ground turmeric powder or 1/2-inch fresh turmeric, peeled and roughly chopped
Juice of half a lemon
Dash of cinnamon (optional)

Add the turmeric to the warm water, add the lemon juice and honey and stir well. The turmeric will settle to the bottom of the cup, so you need to continue to stir the water as you drink, to get all the benefits of the turmeric. Make sure to drink while the water is still warm.

By boosting the bioavailability of this powerful spice, you also increase its benefits for every system in your body, and it’s one of the best things you can do for your long term health.