Curcumin Cooking vs. Turmeric Supplements: Which One Is Better? | 1MD Joint

Curcumin Cooking vs. Turmeric Supplements: Which One Is Better?

6 minute read


Which is better - to cook with turmeric curcumin, or take a turmeric supplement?

Most people have at least heard of turmeric but many are not aware of the amazing benefits this root has to offer. Turmeric comes from the root of the Curcuma longa plant. The bright yellow roots are dried and ground into a fine powder that is then used in cooking and made into supplements. In this article, we will discuss the differences in cooking with the spice and taking it in supplement form.

Anyone who has tried Indian cuisine has likely tasted the slight tang and subtle bitterness of turmeric. The aroma of turmeric is distinct and memorable, adding a unique taste to curries and other dishes.

| Related: The Arthritis Diet: Eating Your Way to Inflammation Relief |

Turmeric is considered a super-food because of its many health benefits, such as:

♦ Increasing mobility and flexibility in joints and bones

♦ Fighting against free radicals with antioxidant power

♦ Stimulating and supporting liver function

♦ Maintaining healthy triglyceride levels in the blood

♦ Supporting the normal, regular bile output of the liver

♦ Supporting healthy, comprehensive inflammatory responses

♦ Helping to regulate whole body immune system function

♦ Helping with body detoxification and purification

♦ Helping to maintain normal blood glucose

♦ Promoting a healthy cardiovascular system 

♦ Preventing the formation of cancer cells and even eliminating them

Option #1: Cooking With Turmeric Curcumin

As a cooking ingredient, turmeric curcumin comes in both dried and fresh forms.
In its natural freshest form, it resembles ginger, only with a yellow color instead of golden brown. Some carry it already sliced, while others offer the root in clusters.

Turmeric can be added to a recipe in many ways, depending on how much a person enjoys the flavor. When used in small amounts, the taste is much milder and more palatable for those who are not very fond of its pungent and overpowering taste.

Because turmeric is slightly bitter, it pairs beautifully with black pepper. It is one of the main ingredients used in making curry and is also used to both flavor and color eggs and rice.

| Related: The Inflammation Factor: The Heart of the Joint Health Matter |

Here are a few simple ideas for including this spice in daily cooking:

1. Turmeric pairs beautifully with eggs and makes an especially delicious breakfast when combined with cilantro and cumin.

2. This spice can be added to all types of smoothies. It works especially well with smoothies that contain pineapple.

3. A delicious and healthy sauce can be made with yogurt and turmeric.

4. When added to rice, it creates a beautiful color and delicious flavor.

5. Some people enjoy this bright yellow spice on their popcorn, to give it an extra boost of nutritional value.

While incorporating turmeric into daily cooking can be beneficial, it will not offer full therapeutic results. This is because it is recommended that people take around 3 grams of the spice a day. Unfortunately, even turmeric lovers would consider this to be an unpalatable objective, so this benchmark often proves difficult to achieve.

There is also another issue with trying to gain health benefits from simply cooking with turmeric. The fat-soluble active components of turmeric cannot be as readily used by the body because the essential oils have been destroyed. Once the root has been dried and ground, it tends to lose its potency and power fairly quickly.

Option #2: Taking Turmeric Curcumin Supplements

Researchers have found combining turmeric and black pepper allows for a greater level of absorption, helping the compounds in the turmeric pass through the blood-brain barrier, as well as survive the harsh conditions of the gut. This is why many supplement manufacturers include black pepper in their capsules or extracts.

Turmeric contains a compound called curcumin which helps to stop inflammation in the body. Inflammation leads to a variety of diseases, such as heart disease, among other afflictions. It also occurs in diseases like diabetes and asthma.

Turmeric curcumin supplements help promote greater mobility and flexibility. They can ease joint pain and tenderness in muscles and bones. The antioxidant health properties can help boost immune system defenses and make you feel sharper.

When choosing a turmeric supplement, it is vital to know its source. Because curcumin is fat-soluble, some manufacturers use toxic chemicals for extraction. Unfortunately, these toxins can sometimes still be found in the finished product.

A supplement should include a guaranteed amount of active constituent. It is
best to choose turmeric supplements that contain extracts from the entire plant because the whole plant offers health benefits. Choosing a premium supplement ensures a person receives the full spectrum of greatest possible health benefits.


The Bottom Line

Although there are health benefits to both cooking the spice and supplements, supplements are preferred because they are able to be fully used by the body.

Before beginning a new turmeric regime, it is prudent to speak with a doctor to determine the serving size. Some people will need a greater serving than others to ensure that they are able to receive the full benefits this wonder root plant offers.

Purchasing from a manufacturer with a solid reputation is vital for ensuring the quality of the supplement. Exacting means must be used in the extraction process so that the final supplement is full of active and all-natural ingredients that can be readily used by the body as quickly as possible, and to the most maximum effect.


Read Next >>> Joint Health Guide: Improve Mobility Inflammation



  1. https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-turmeric#section1
  2. http://www.livestrong.com/article/525287-turmeric-spice-vs-supplements/
  3. https://www.huffingtonpost.com/2014/10/18/turmeric-health-benefits-curcumin_n_5978482.html
  4. https://www.bonappetit.com/recipes/slideshow/turmeric-recipes
  5. https://www.ncbi.nlm.nih.gov/pubmed/9619120

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