Turmeric - The Wonder Spice

What is turmeric?

Turmeric is a perennial root plant of the ginger family. It looks just like ginger except with a yellow to orange hue. It is native to southern Asia, and when it is not used fresh, the roots are boiled for about 30-40 minutes, dried in hot ovens, and then ground into a deep orange-yellow powder.

Turmeric consists of three important fat soluble chemical compounds called CURCUMINOIDS, the principal and most active one being curcumin – the most widely studied of the three. Curcumin makes up an average of about 3.14% of powdered turmeric; however there are wide variations in the curcumin content of the various lines of the species. Turmeric also contains volatile oils including turmerone, atlantone, and zingiberene, which help to enhance the bioavailability of curcumin in the body.

Turmeric has been used in Asia for thousand of years, and is a major part of Siddha medicine – a system of traditional medicine that originates in South India. Initially it was used as a dye, then later it was used for its medicinal properties. It is commonly used in curries and as a coloring in Bangladeshi cuisine, Indian cuisine, Iranian cuisine, and Pakistani cuisine.

Like other powdered spices, turmeric is commonly sold by weight; consequently there is a potential for other toxic and cheaper powders, with a similar color, to be added to the spice to bulk it up. Examples are, lead oxide which, when added to the natural powder, give it a more red-orange look instead of the natural gold-yellow hue typical of this spice. Other examples are mentanil yellow (a.k.a. Acid yellow 36) which is considered an illegal dye for use in foods by the British Food Standard Agency. In addition, some of the current chemical processes used to convert the root into a powder are so harsh that they can destroy or degrade the healthful components of this herb.

Bioavailability, Absorption, and Metabolism.

Research has shown that when taken orally on it's own, curcumin is very poorly absorbed and distributed, and rapidly metabolized and eliminated from the body. Consequently, it's therapeutic properties are limited by it's poor bioavailability. However, there are some natural solutions to these barriers.

Piperine

A research study done by Planta Med, as far back as 1998, showed that when taken with piperine, a compound found in fresh black pepper corns, both the serum concentration and the extent of absorption of curcumin in the body is enhanced; and that the bioavailability of curcumin is increased by 2,000% at 45 minutes after oral consumption.

Fat Soluble

Curcumin is fat soluble, which means it dissolves in fat. Without fat, it is difficult for it to travel through the stomach, into the small intestine, and into the blood stream, where it can be absorbed and used to its full potential. However, when eaten with some form of healthy fat, curcumin can bypass the liver and be absorbed directly into the blood stream through the lymphatic system. Thus, another natural way to increase the bioavailability of curcumin is to consume it with some healthy fat.

One way to do this is to consume the turmeric root as a whole food – the same way you would consume whole ginger. Turmeric, as a whole food, contains volatile oils, also known as essential oils, that can enhance the bioavailability of curcumin in the body by as much as seven to eight times more than consuming just the curcumin alone.

Don't have the whole fresh root? You can consume powdered turmeric with some healthy fats, such as avocado, nuts, olive oil, or coconut oil. For example, in India turmeric powder is commonly used in curries where it is combined with oil, (and black pepper). Some other examples of how to combine turmeric powder with healthy fats include:

• Sprinkle some turmeric powder and grind some fresh black pepper on an avocado, then add the avocado to a salad, sandwich, or make it into a fresh guacamole dip.

• Add it to a smoothie with almonds or walnuts

• Saute' fresh garlic, onions, and vegetables of your choice in olive oil, add some turmeric to the mix, season, add some chick peas, make a wrap.

• Add it to rice with nuts and seeds and a sprinkle of ground black pepper

• Add it to soups

• Make some turmeric tea, also know as Golden Milk Tea, by mixing turmeric, black pepper and some coconut oil with almond or coconut milk.

The Takeaway

Extensive research has found that turmeric has numerous health benefits. It improves cardiovascular function by helping to reduce blood pressure and bad cholesterol, and by helping to control blood sugar levels. It boosts the immune system and digestive health, improves blood circulation and brain function, and reduces inflammation. It is a natural anti-depressant, reduces stress levels, and helps to prevent cancer. Opt for the natural root if you can get it, or organic powder with between 2-5% curcumin content. When eaten in it's natural state and combined with freshly ground black pepper it packs a powerful punch. Because it can easily be incorporated in your every day nutrition through snacks, drinks, and meals, it has the potential to positively influence your health and is therefore a great way to promote health and wellbeing.

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