Curcumin Food Sources – Cooking with Turmeric Powder

Curcumin is an ingredient contained in foods made with turmeric or ginger. Curcumin is the principal bioactive constituent of turmeric, a spice commonly used to flavor and preserve foods; it is one of the main ingredients in curry powder.

Turmeric’s role as a spice is well known, but it has also been used for millennia in Ayurvedic and traditional Chinese medicine for digestive disorders and liver ailments.

Turmeric is a relative of ginger and both plants are members of the Zingiberaceae botanical family. Aside from turmeric, only certain ginger species are known to contain curcumin. Increasing the amount of turmeric and ginger in your diet will help increase your consumption of curcumin. In addition, curcumin dietary supplements are also available.

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Curcumin Food Sources

Curcumin is most concentrated in the rhizomes (underground stems) of Curcuma longa, the turmeric plant.

To make turmeric, the rhizomes and roots of the plant are boiled, dried and ground. On average, turmeric contains between 2-5% curcumin.

Curcumin is only one of three curcuminoids contained in turmeric. In addition to curcumin (diferuloylmethane), turmeric also contains bisdemethoxycurcumin and demethoxycurcumin, which are both derived from curcumin.

These curcuminoids have been observed to exhibit antioxidant, anti-inflammatory, antibacterial and anti-cancer properties.

Curcumin is also responsible for the turmeric rhizome’s striking golden color. Given its color, it is not surprising that turmeric was also traditionally used as a dye. When preparing foods with curcumin, care must be taken to not stain countertops, dishes, cookware and/or the cook’s hands.

Curcumin Bioavailability

Curcumin may exhibit a number of useful properties, but it has limited oral bioavailability. When consumed in foods or supplements, it is quickly metabolized in the digestive tract and then largely eliminated before it is able to enter the bloodstream.

Curcumin hydrolyzes quickly in alkaline solutions and is not water soluble. This poor bioavailability is compounded by the fact that turmeric only contains a small amount of curcumin in its natural form. For this reason, curcumin-rich foods often provide only a small active dosage.

Dietary supplements are often formulated in ways to improve curcumin’s bioavailability so that the product will be more effective for the user. In a 1998 study, the addition of black pepper (Piper nigrum) extract to turmeric was observed to significantly improve curcumin bioavailability. Specifically, adding 20 mg of P. nigrum extract increased curcumin bioavailability by at least 2,000 %.

Using Curcumin in Foods

Adding turmeric to foods can increase your curcumin consumption. However, heating natural substances like turmeric too much risks denaturing (destroying) the plant’s beneficial enzymes.

When possible, consider consuming raw turmeric. For example, you can grate turmeric rhizomes and add them to recipes.

Just remember that curcumin is responsible for turmeric’s pigment, so be careful to avoid staining your hands and clothes. To help avoid stains, rinse off your cooking utensils and hands using warm water and dish soap. Do this quickly after use to reduce the risk of staining.

Cooking with curry powder can also help increase your s curcumin consumption; however the amount will be relatively low. Turmeric is only one ingredient in curry powders, and it only contains a small concentration of curcuminoids.

Turmeric spice can be added to a number of different foods, such as stews, soups, juices, teas, milk, roasts, salads and much more. Remember that most of the medicinal benefits will be achieved when consumed raw.

Adding raw turmeric to your meals can significantly help increase your intake of curcumin. As with all culinary endeavors, some of the best results stem from unguided experimentation with different recipes and ingredients. Use turmeric in new ways and you may discover delicious new flavors.

Curcumin in Turmeric Tea

Turmeric tea is both aromatic and flavorful. Curcumin is not particularly water soluble, but it is released when turmeric is gently simmered. The following is a standard turmeric tea recipe.

• Begin with a stainless steel saucepan.
• Grate or finely slice approximately 2 g of raw turmeric rhizomes.
• Add the turmeric to 16 oz of purified water.
• Add an organic lemon, if desired, for taste and additional nutrients.

Cover the mixture and bring it to a simmer. Simmer the mixture for 20 to 30 minutes making sure it never begins to boil. If the mixture begins to boil, take the saucepan from the heated element and let its contents cool slightly before reheating. After simmering, let the mixture sit for five minutes and then strain it using a fine strainer of sieve. Pour into cups and enjoy.

Some opt to add milk, honey and/or other flavor enhancers to their turmeric tea. Many others prefer the unique flavor of turmeric on its own, without any additions.

Conclusion

Turmeric and curcumin possess a number of beneficial properties. Adding turmeric to your food allows you to consume more curcumin. Teas, tinctures and commercial curcumin supplements are also available.

Turmeric and curcumin are multi-medicinal substances that may interact with some prescription and over-the-counter medications. Speak with your doctor before using turmeric or curcumin, especially if you have a chronic health condition or if you take prescription or over-the-counter medications.

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