Traditional Turmeric Health Benefits
Turmeric has been used for healing for thousands of years going back to Ayurveda, India’s 5,000-year-old natural healing system. (2)
This versatile spice was used internally to improve digestion, dissolve gallstones, relieve arthritis, and alleviate symptoms of allergies and colds.
It was applied externally for wounds and skin conditions. (3)
It was also used as a beauty treatment.
Soaps and creams containing turmeric are experiencing a surge in popularity today.
Turmeric paste is still applied to the skin of both the bride and groom in a ceremony before marriage in some parts of India, Bangladesh, and Pakistan to beautify skin and as a form of good luck.
The Curcumin Quandary
Unlike turmeric, which has been used for healing for thousands of years, curcumin was identified only about 100 years ago. (4)
Curcumin is extracted from turmeric for its strong antioxidant and anti-inflammatory properties. (5)
But if you’re looking for optimal medicinal value from curcumin, there’s a quandary.
Curcumin makes up only about 3% of most turmeric powders. And curry powders generally contain very little of the stuff. (6, 7)
Curcumin either in turmeric or on its own is not very well absorbed.
In fact, studies show that 40-85% of curcumin supplements pass through the intestines unchanged. (8)
Scientists are working on high-tech ways to make curcumin more bioavailable like using nanoparticles or combining it with phosphatidylserine. (9, 10)
But it turns out that ancient cuisines worked out the answer to getting full turmeric benefits thousands of years ago.
By adding black pepper to curry powder mix, it greatly increases the bioavailability of curcumin.
It’s now known that the compound piperine found in black pepper increases curcumin absorption by a whopping 2000%. (11)
The bioavailability of curcumin is also increased when cooked in oil. (12) Again, tradition has this covered.
Indian cuisine liberally uses peanut, sesame and coconut oil, and butter-based ghee. (13)
Boiling turmeric in water, as is done to make turmeric tea, also increases bioavailability.