There curcumin, an active compound of turmeric, is a natural substance known for its properties anti-inflammatory And antioxidant. It has long been used in traditional Chinese and Indian medicine to treat various diseases.
Several scientific studies have shown that curcumin has many health benefits. For example, it can help prevent or treat cancer, cardiovascular disease, degenerative neuro diseases, etc.
The recommended dose of curcumin is around 500 to 1000mg per day. However, it is important to note that curcumin is a food supplement and not a medication.
What is curcumin?
In simple terms, turmeric is the root of the Longa Turmery plant and curcumin is the main bioactive compound of the root. There are other bioactive compounds in the turmeric plant (called curcuminoids), but curcumin is the main star.
Thus, whenever you eat turmeric powder, you take curcumin molecules as well as other nutrients that are naturally in the root. You can also take turmeric or Curcumin in capsules containing more concentrated root extracts.
If you choose to take turmeric or curcumin capsules, you should pay attention to the dosage. Unlike turmeric powder, you can easily take too much curcumin if you simply swallow a capsule.
In general, the safe dose of curcumin is less than 1g per day when it is taken orally. Overcoming this dose can cause certain side effects, such as dizzy, nausea and digestive problems.
The benefits of curcumin
The benefits of curcumin are far from limiting itself to giving turmeric a pretty yellow color. This curcuminoid is known to cause a number of positive effects on the body.
So why take turmeric?
Some of the many advantages of curcumin are:
- Reduction of inflammation in the body
- Antioxidant action, which means reducing oxidative stress in cells
- Reduction of the risk of a number of diseases, including cardiovascular disease, diabetes and cancer
- Neuroprotective effects and reduction in the risk of neurodegenerative diseases
- Improved intestinal microbiome
- Reduction of the risk of depression
- Improvement of sleep and reduction in risk of sleep apnea
- Best
8 ways to get more curcumin in your diet
If you want to start enjoying all the incredible advantages of healthcumin for health, you need to start adding turmeric and curcumin to your diet.
There are many simple and effective ways to do so, and we will approach them below!
Before that, let's talk about the bio -supplood. This refers to the quantity of a certain substance which is absorbed by your body.
When a substance enters your digestive tract, it will not enter your blood circulation entirely. A part passes directly into your device and is excreted without being used at all.
Of the studies show that the bioavailability of curcumin in food as well as drinks is only 10 %. Thus, about 90 % of the curcumin that you ingest by food is found in the toilet, not in your body!
This is why it is often difficult to obtain a very effective dose of curcumin by adding turmeric powder to its diet. Unless you mix turmeric powder in everything you eat, you will not reach the limit of the 1 gram and you will not get the maximum of the plant's benefits.
For this reason, we always recommend that you take a turmeric or curcumin supplement with turmeric powder. Supplements have a higher and more concentrated dose that will be more effective for your health and well-being.
However, there is nothing difficult to add turmeric to your diet to get the most out of curcumin. In addition, you can enjoy turmeric in doses of only 500 to 1000 milligrams.
If you want Improve bioavailability curcumin, Add a pinch of black pepper To your dishes or combine turmeric with substances rich in fat such as olive oil, avocado and nut oils.
Peppers and fats are known to increase the absorption of curcumin in the intestine, which means that you will get more powder and turmeric supplements.
Here are some amazing ways to include turmeric in your diet and complete it with curcumin
1. Make a hot latte with turmeric
If you like hot drinks, why not mix a little turmeric powder in your morning coffee?
Turmented latte can be a soothing and pleasant way to enjoy curcumin. Consequently, it is a remedy known to reduce anxiety, stress and even muscle aches after a training session.
You can buy ready for ready to use hot drinks in Turmeric or you can also prepare yours from zero. Here is a simple recipe that you can follow to prepare a delicious healthy turw.
Ingredients
- 300 ml of milk (any type)
- ¼ teaspoon tuccuma ground
- ¼ teaspoon cinnamon cinnamon
- ¼ teaspoon molded ginger
- 1 teaspoon vanilla extract or vanilla syrup
- Black pepper
Method of using powder curcumin
1. Mix everything in a saucepan and put over medium heat.
Continue to heat until the ingredients are mixed and the mixture is hot. If you prefer an extremely sparkling latte, use a foaming agent.
To serve, pour into your favorite cup and add cocoa powder or cinnamon to the top.
2. Add it to your curry
One of the most obvious means of increasing the consumption of turmeric is to mix it with curry. If you often cook curry dishes from scratch, try adding a teaspoon of turmeric powder in the pan with all the other spices.
Turmeric will give a lot of taste, aroma and color to your currys, as well as many additional health benefits.
3. Add it to scrambled eggs or tofu
Those of you who like to make scrambled eggs or tofu on toast in the morning can sprinkle a little turmeric powder in the pan. Do not forget to add a little black pepper to improve the absorption of curcumin!
4. Sprinkle on the vegetables
Turmeric has an incredible taste when sprinkled on vegetables. Before putting the pan with the vegetables cooked in the oven, add a little turmeric powder and black pepper on the top.
5. Incorporate it into rice dishes
Why not brown your rice by stirring a little turmeric powder? Whether you like to eat rice with vegetables or spicy mexican rice, turmeric can be an excellent addition to your meal.
6. Add it to smoothies and shakes
If you like to drink smoothies or shakes, this is the perfect opportunity to increase your consumption of turmeric. Add a generous quantity of yellow spices to your drinks as well as seven healthy fats, such as peanut butter, almond oil or avocado, to increase your absorption of curcumin.
7. Incorporate it into homemade soups
Transform your soup into a bowl with goodness and add one or two tablespoons of turmeric the next time you prepare a hearty soup or broth. Thus, it becomes the perfect complement to homemade soup with meat, vegetables and other herbs and spices.
8. Add it to your salads
Turmeric can add flavor and color to your salads. You can sprinkle the powder on the food itself or mix the turmeric in the vinaigrette before adding it to the dish.
If not, how can you take turmeric?
The capsules are a practical way to obtain a higher dose of curcumin if you find it difficult to obtain enough turmeric powder.
The recommended dose of curcumin?
Curcumin dosage recommendations vary depending on use. Most studies use doses ranging from 500 to 2,000 mg per day.
To prevent diseases, a dose of 500 mg per day is generally sufficient.
However, to treat diseases, doses up to 8 g per day may be necessary.
Where to buy curcumin?
Curcumin can be purchased in the form of food supplement in most pharmacies and natural food stores. It is also available online.
Curcumin can be found in many forms, including capsules, tablets, powders and CBD oil. The most common shape is the capsules, which is generally dosed at 300 mg or more.
Curcumin can also be found in many foods, including turmeric, ginger, black pepper and cumin.
However, it is important to note that foods do not contain as much curcumin as food supplements. For example, 28 grams of turmeric contains only 3 mg
Questions
How long should you take turmeric per day?
According to experts, it is recommended to consume between 1 and 3 grams of turmeric per day. This can be added to food or taken in the form of a supplement.
How many grams of turmeric per day is recommended?
Turmeric is a popular spice used in many kitchens. It is often found in traditional Indian and Chinese medicine. Turmeric is rich in curcumin, an active compound responsible for its many medicinal properties.
Turmeric is generally consumed in powder, but it also exists in the form of capsules, dyeing or extract. The recommended dose of turmeric is about 1 gram per day. However, it is important to note that high doses of turmeric can be toxic. Therefore, it is important to follow the directives of a health professional before starting a turmeric supplement.
Can turmeric in the form of capsules?
Turmented capsules are a great way to consume this powerful spice. Turmeric is known for its many anti-inflammatory and antioxidant properties, making it an excellent food supplement for those looking to improve their overall health.
Turmented capsules are generally easy to find in supplements and health stores, and it is easy to follow the instructions on how to take them.
Are there side effects in the consumption of turmeric?
There are no convincing data on the side effects of turmeric consumption because it has not been sufficiently studied. However, it is known that curcumin, the main active compound of turmeric, can cause side effects such as flatulence, bloating, nausea, stomach burns, diarrhea and headache.
Curcumin can also interact with certain drugs, so it is important to speak to a doctor before consuming turmeric.
