However, curcumin is difficult to naturally absorb, causing many people to use turmeric regularly but the effectiveness is not as expected. Nutritionists recommend proper combination to optimize the body's absorption capacity.
According to Dr. David Friedman (USA), curcumin is poorly soluble in water but prefers fat. Therefore, combining turmeric with healthy fat sources such as olive oil, coconut oil, avocado or whole milk can increase absorption many times. Curcumin is soluble in lipids, when combined with fat, it will easily overcome cell membranes and be used more effectively by the body, he explained.
Another important factor is piperine - the active ingredient in black pepper. Research from the Journal of Food Science shows that piperine can increase curcumin absorption by up to 2,000% thanks to its slowing down the breakdown of active ingredients in the liver. Therefore, adding a little black pepper to dishes with turmeric or using it in drinks is a simple way but brings a clear improvement.
In addition, nutritionist Dr. Megan Rossi (UK) said that temperature also affects curcumin. Curcumin is most stable when lightly cooked. Boiling for too long can reduce the biological efficiency of the active ingredient, she said. Therefore, stews, quick stir-frying or mixing turmeric in warm milk are more suitable choices than cooking too much.
In daily practice, users can apply the following methods:
+ Mix turmeric milk with warm milk and a little black pepper.
+ Add fresh turmeric or turmeric powder to stir-fry with olive oil or coconut oil.
+ Use turmeric in smoothies with butter or whole milk yogurt.
+ Combine turmeric with ginger tea - honey, add a little pepper to increase the viability.
Experts note that people with severe stomach problems or are taking anticoagulants should consult a doctor before taking high doses of turmeric. When used properly, turmeric can become a safe spice - medicinal herb, supporting long-term health.
