How Indian Cooking Boosts Turmeric Absorption

Turmeric benefits have made it an integral part of Indian cooking, whether for vegetarian or non-vegetarian dishes. In Hindi, it is called "haldi," and surprisingly, this name varies with different dialects across various states. Ayurveda also recognizes turmeric as one of the most powerful spices. 

Scientific importance of Turmeric

Turmeric has multiple compounds that are proven to be beneficial for health such as Curcumin, Turmerone, Turmerin, Elemene, etc. Among these compounds most sought after is curcumin known for its anti-oxidative, anti-cancer, and anti-inflammatory properties. 

Issues with Curcumin absorption

Even though curcumin is supposed to give multiple health benefits it is poorly absorbed due to majorly two reasons-

1. It is not soluble in water making it hard to absorb through the intestines.1

2. Curcumin may be a substance that P-glycoprotein, a type of protein in our cells, transports out of the cells and back into the intestines. This process decreases the amount of curcumin that gets absorbed into the body.1

How Indian Cooking Boosts Turmeric Absorption - 

1. Mixing it with milk /ghee (turmeric + fat) -  

Indians tend to drink turmeric milk whenever they need extra immune support or recovery. The major reason behind this is the antioxidative capacity of curcumin which gets readily absorbed with fat as it is fat soluble.

2. Indians used black pepper before red chili arrived in India with Portuguese traders - 

Indians used black pepper before red chili was introduced by Portuguese traders. Black pepper is native to India and scientifically it is proven that compound piperine in black pepper enhances curcumin absorption.

3. Tempering (chhaunk)

Tempering of turmeric with onions which is basic for every single curry of indian cooking enhances curcumin absorption. Studies show that quercetin in onions helps improve the absorption of turmeric. Additionally, the whole tempering is done in oil which makes oil soluble curcumin more bioavailable.

4. Turmeric Pickle

Indians have a unique skill for making pickles from almost everything available in their kitchens. Turmeric pickle, in particular, contains a more bioavailable form of the compounds found in turmeric. This is because fermentation breaks down complex compounds into simpler forms, making them easier to digest. Additionally,to turmeric is also added in some pickles for better shelf life.

Traditional cooking methods and recipes passed down through generations can help us tackle today's challenges. These time-tested techniques have been improved over thousands of years. They provide valuable insights and effective solutions for modern cooking and nutrition problems.