As more individuals become aware of turmeric's numerous health benefits, some are debating whether they should take it as a supplement or as a raw spice.
Turmeric is well-known as a staple spice in Indian cuisine, and it's also one of the most potent spices you can eat. Due to its yellow color, it’s sometimes referred to as Indian Saffron. The use of turmeric as a spice can be traced back over 5,000 years when traditional cultures made use of it as a fabric dye, seasonal spice, and an herbal remedy.
On the other hand, turmeric as a supplement is commonly taken to help recovery after physical activities or high activity. Moreover, Turmeric has been touted as a super food that can fight cancer, ease depression, and many more. However, while turmeric includes a variety of plant compounds, curcumin is responsible for the majority of its health benefits. Curcumin is the major active component of Turmeric. It has powerful anti – inflammatory properties as well as being a potent anti-oxidant
Once you are aware of the benefits, it is important to understand the differences between consuming turmeric as a spice or as a supplement. While there is nothing wrong with taking ground turmeric spice; many individuals merely take about 12 to 1 teaspoon a day. And while this has been proven to have certain advantages, it may not be enough if you want to get the most out of it.
Additionally, although the addition of black pepper will help improve the absorption of dietary turmeric in the body, Turmeric generates only approximately 3% curcuminoids in powdered form, compared to up to 95% curcuminoids in certain turmeric supplements. The high concentration of curcumin and other curcuminoids, therefore, makes it much higher than you would get in a standard serving of ground turmeric.
One benefit of utilizing turmeric spice rather than a supplement is that it is more likely to be consumed with fats or oils from your meals. And because curcuminoids in turmeric are lipophilic, this will improve their absorption. However, it is important to understand that some curcumin may be lost due to heat and chemical changes when cooking foods spiced with turmeric.
Turmeric extracts on the other hand, vary from turmeric powders in that they are less likely to be polluted with heavy metals like lead and do not include the dirt such as insect parts and rodent hairs.
In relation to what has been said, if you want to experience the maximum effects, you need to take a supplement that contains a higher concentration of curcuminoids. Taking a turmeric supplement may enhance the amount of turmeric that your body absorbs. When it comes to turmeric supplements, absorption is crucial in order to reap the advantages.
10 Proven Health Benefits of Turmeric and Curcumin. Retrieved from: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#TOC_TITLE_HDR_2
Turmeric Supplements – Eating Turmeric vs Supplements. Retrieved from: https://www.qunol.com/pages/eating-turmeric-vs-taking-a-supplement
Turmeric Spices vs. Turmeric (Curcumin). Retrieved from: https://www.consumerlab.com/answers/how-does-turmeric-spice-differ-from-turmeric-curcumin-supplements/tumeric-spice-vs-supplements/
Turmeric Spice vs Turmeric Supplement. Retrieved from: https://www.ukrunchat.co.uk/turmeric-spice-vs-turmeric-supplements-the-benefits-for-runners/#:~:text=Whereas%20only%203%25%20of%20the,percent%20versus%203%20percent