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Hi! I'm Stelios Pantazis.
I'm a doctor and I specialize in
medical nutrition and metabolic disorders.
Today, you're watching the second part
about miraculous turmeric.
Én the last video, we saw the cases
where turmeric can help reduce some symptoms
and improve health,
and the cases where it should be avoided
or administered carefully.
If you've decided
to introduce turmeric in your life,
today, I'll tell you how you can do this.
You can introduce turmeric in your life
in three ways.
Each one has its advantages
and its restrictions.
Depending on your taste,
money and willingness,
you can choose the way that suits you most.
The first way is to go to the market
where they sell spices by the kilo,
on Evripidou St., in Athens,
and buy 1 kg of turmeric.
The last time I bought,
I paid 7 euro for 1 kg.
Also buy 100 gr of ground black pepper,
for which you'll pay 1 euro,
because it costs 10 euro/kg.
After you buy them, put them in jars,
so that you can store them for months.
The reason I told you to buy pepper
is because pepper contains a substance,
piperine, which increases
the absorption of curcumin by 20 times.
Therefore, they should always
be together in your stomach,
unless you don't want
the curcumin to be absorbed,
but you want it to stay
in your digestive system,
to treat some gastrointestinal disease,
such as ulcerative colitis,
Crohn's disease or gastritis,
and indigestion problems.
In any other case, turmeric should
be administered with pepper.
It has been estimated that 1 teaspoon
of turmeric contains 200 mg of curcumin.
This is the average concentration
and it may vary significantly
depending on the spice.
But this is the expected content.
The minimum effective dose
that has been administered in studies
is 400-500 mg of curcumin a day in 2 doses.
Therefore, 1 teaspoon,
twice a day, with your meal,
which provides 400 mg of curcumin in total.
In some studies, the dose is double this,
namely 2 teaspoons, twice a day,
especially in studies on seasonal allergies,
depression, stress and osteoarthritis.
We usually start with 1 teaspoon
of turmeric with a little pepper
and if we're not satisfied with the results,
we double the dose.
You can consume turmeric in two ways.
You can either add it to your food,
when it won't significantly affect
its taste,
or eat 1 teaspoon of turmeric
with water after your meal.
Be careful, turmeric is not easy to swallow.
But some brave people can do it.
I add turmeric to my legumes,
vegetables cooked with oil, and salads.
But I can't add it to all my meals.
Neither can I eat it from the teaspoon.
The most important advantage
of this method is the cost,
because it costs 2-3 euro/month.
Another important advantage
is that it is an easy method.
On the other hand, as I told you,
it doesn't go with every meal,
and turmeric can't be easily
swallowed on its own.
Finally, turmeric makes
whatever it touches yellow
and it tends to make our clothes
and kitchen yellow.
You should be careful.
The second way of taking turmeric
is in dietary supplements.
This is a noticeably more expensive solution
and the cost is very high,
but it's easier.
You don't have to fill your mouth
or meal with turmeric and pepper.
If you decide to apply this method,
you should estimate that you'll spend
approximately 30 euro/month
for the supplements,
for as long as you take them.
You may spend even more.
You should also be very careful to select
the appropriate dietary supplement,
so that you take
a sufficient amount of curcumin
and it contains piperine too,
namely the active ingredient of pepper
that increases the absorption
of curcumin by 20 times.
Many supplements containing curcumin
are sold in the market,
on its own or combined with other herbs.
You should choose a supplement
that contains sufficient curcumin,
so that you can consume 500-1,000 mg/day
in 2 doses.
You should also make sure
that it contains piperine too,
namely the active ingredient of pepper
that increases the absorption of curcumin.
These should be clearly indicated.
This may confuse you, because companies
often write a lot of things on the label
that may mislead you.
You should be sure that the supplement
clearly mentions the amount of curcumin.
If you're not sure,
ask your pharmacist to help you.
The third way combines
the low cost of the first way
with the avoidance
of the particular taste of turmeric,
which is the main advantage
of the second way.
But you need a little willingness.
You have to buy turmeric
and pepper, as in the first case,
as well as empty capsules size 00,
which cost about 15-20 euro/1,000 capsules,
and a machine that will help you put
turmeric and pepper inside the capsules.
This machine costs 20-25 euro
and it helps you make 24 capsules each time.
If you learn the process, you can make
100 capsules in 10-15 minutes.
Each capsule weighs 0.5-0.6 grams,
therefore the dose is 5-10 capsules,
twice a day.