Where do I get curcumin?

In this brief guide, we will address the query, “Where do I get curcumin?” We will also discuss the different sources of curcumin as well as the benefits and drawbacks of consuming curcumin.

Where do I get curcumin?

Curcumin is a nutritional compound found in the turmeric plant’s rhizome or rootstalk. An average turmeric rhizome contains about 2% to 5% curcumin. 

The turmeric roots when consumed are said to absorb more percentage of curcumin than when you take the dried powdered form of turmeric which contains very less % of curcumin and is poorly absorbed.

What is curcumin?

Curcumin is a biologically active polyphenolic compound found in turmeric. It is derived from the rhizome Curcuma longa and is basically what gives turmeric its yellow hue. 

Due to its anti-inflammatory and antioxidant properties, it is known to have many health benefits. It is also actively used in cancer preventative clinical research.

What are the sources of curcumin?

The main sources of curcumin are the different food sources and supplements. 

Food sources

The primary source of curcumin is turmeric rhizomes.  An average turmeric rhizome contains about 2% to 5% curcumin. Curcumin is the most abundant curcuminoid in turmeric, which provides about 75% of the total curcuminoids. 

As turmeric is used as a spice in different Indian, Southeast Asian, and Middle Eastern cuisines, it can provide a considerable amount of curcumin. Similarly, Curry powder also contains turmeric along with other spices, but the amount of curcumin in curry powders is variable and often relatively low. Curcumin extracts can also be used as food-coloring agents.

Supplements

Commercial curcumin is basically a mixture of curcumin, demethoxycurcumin, and bisdemethoxycurcumin. Curcuminoid extracts are easily available as dietary supplements in the United States without a prescription. 

Although the US Food and Drug Administration (FDA) does not fully control such claims, the labels of a number of these extracts declare that they are standardized to contain 95 percent curcuminoids.

Which foods are high in curcumin?

Only a few plants contain curcumin naturally. These plants are specifically from the ginger family. Some of the foods that are high in curcumin are:

  • Turmeric
  • Mango ginger
  • Curry powder
  • Curry dishes

Is turmeric the same as curcumin?

No, turmeric and curcumin are not the same, they are very different and serve different purposes. For a layman, turmeric and curcumin may be the same thing but scientifically it is very wrong to say that they are the same. Extensive research has revealed that it’s actually the curcumin in turmeric that is beneficial to your health.

Of course, turmeric has its own benefits but if we’re talking about these numerous scientifically proven health benefits then curcumin is the obvious choice here. So you should stop assuming that ingesting turmeric as a spice will give you the same results as the curcumin.

What are the health benefits of curcumin?

Many studies and research has proved the many health benefits of curcumin.

  • It contains bioactive compounds with medicinal properties.
  • It can boost the body’s antioxidant capacity.
  • It also helps to lower cholesterol and the risk of heart disease.
  • Though the research is in its early stages, there’s a possibility It may even help prevent cancer.
  • Curcumin also helps to regulate body fat by inhibiting the inflammatory pathway involved in obesity.
  • It lessens inflammation in people with chronic conditions.
  • It has also been found to reduce blood sugar levels in diabetes.
  • Much research has also proven that curcumin improves memory, which may be used for treating Alzheimer’s disease as well. For detailed information, please click the link here.
  • It has also been known to treat depression.
  • It also helps prevent signs of aging and chronic diseases.
  • Curcumin has strong anti-bacterial and anti-fungal effects.

What are Curcumin’s main drawbacks?

One of the major drawbacks of curcumin is that it is poorly digested when orally ingested by itself. While it does not have any adverse effect when taken in doses up to 8 grams, higher doses have reported mild adverse effects in some cases.

More comprehensive research is yet to be done regarding this but it’s always better to be safe than to be sorry. According to many reports, high use of curcumin has reported mild effects like diarrhea, nausea, headache, skin rashes, and yellow stool in humans.

Conclusion

In this brief guide, we have addressed the query, “Where do I get curcumin?” We have also discussed the different sources of curcumin as well as the benefits and drawbacks of consuming curcumin.

Citations

https://www.usatoday.com/story/sponsor-story/terry-naturally/2019/05/01/ways-turmeric-and-curcumin-differ-might-surprise-you/3541923002/

https://www.livestrong.com/article/142078-foods-with-curcumin/

https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin#sources

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.