Enjoying the benefits of turmeric, curcumin and black pepper in curry dishes and golden milk have recently been gaining popularity in the western world, but the traditions of using the turmeric root date back thousands of years. Ancient Indians used turmeric as a natural remedy to relieve the body's suffering, and the herb is still used in ceremonies and revered as a goddess in Indian culture today.
Studies are on the rise and are revealing that the anti-inflammatory effects of turmeric could even be more successful than some over the counter medications. Due to its ability to reduce inflammation in the body, many people take turmeric supplements daily, and turmeric has been popping up on the menu in trendy cafe’s around the world. There is a good reason why turmeric milk, turmeric latte’s, turmeric teas and turmeric elixirs are now all the rage.
This makes you wonder – is it enough just to take a generic turmeric powder? Not really, and here is why. Turmeric isn’t readily absorbed by the body. Meaning that you can sip all the golden milk you like or take turmeric supplements every day, but you may not receive the amazing benefits that so many have experienced. So, what can you do to absorb more of the anti-inflammatory goodness in this sacred herbal remedy? Combine it with it's spicy friend that aids in the absorption of turmeric. Here enters the role of black pepper. Black pepper contains bioperine, which is estimated to increase the bioavailability of turmeric in the body by 1000 times. Thus, by combining turmeric with black pepper, you can significantly increase the amount of nutrients your body will receive.
Here are some of the benefits of turmeric that have been researched:
- Anti aging
- Improved heart function
- Immune system booster
- Improved cognitive function
- Improved digestion
- Lowered stress
So Let's Make Some Curry Powder!
Ingredients: 2 tbsp each of coriander, cumin, turmeric powder and ground ginger; 1 tsp each dry mustard and cinnamon; 1/2 tsp each ground black pepper, ground cardamom and cayenne pepper or ground chilies.
Instructions: Mix all ingredients together and shake. Use in soups, scrambles, curries and more!
Enjoy Sipping on Turmeric Tea or Golden Milk
Ingredients: 1 tsp cinnamon; 1 tsp fresh ginger; pinch of clove, nutmeg and black pepper; 1 tsp turmeric powder (you can start adding more and more as you get used to the flavor) ; 1 1/2 c of water; raw honey to sweeten; milk substitute of your choice (we recommend nut milk or coconut milk).
Instructions: Simmer herbs and water together in a sauce pan on med-high heat for 10 mins. Strain mixture. Add honey and milk. Drink up and feel good!
Don't have time to make curry or golden milk?
Ok, then, go for the premixed curry powder, turmeric tea and golden milk, or just pop a high quality turmeric supplement.
References for Turmeric, Curcumin and Black Pepper Benefits as an Herbal Remedy:
Turmeric, the Golden Spice, From Traditional Medicine to Modern Medicine https://www.ncbi.nlm.nih.gov/books/NBK92752/
Curcumin as a potential protective compound against cardiac diseases https://pubmed.ncbi.nlm.nih.gov/28274852/
Herbal formulation "turmeric extract, black pepper, and ginger" versus Naproxen for chronic knee osteoarthritis: A randomized, double-blind, controlled clinical trial https://pubmed.ncbi.nlm.nih.gov/32180294/
Curcumin: A Review of Its’ Effects on Human Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
Using Black Pepper to Enhance the Anti-Inflammatory effects of Turmeric https://www.umassmed.edu/nutrition/blog/blog-posts/2019/6/using-black-pepper-to-enhance-the-anti-inflammatory-effects-of-turmeric/
Effects of Turmeric and Curcumin Dietary Supplementation on Human Gut Microbiota: A Double-Blind, Randomized, Placebo-Controlled Pilot Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083746/
Essential Oil Content of the Rhizome of Curcuma purpurascens Bl. (Temu Tis) and Its Antiproliferative Effect on Selected Human Carcinoma Cell Lines https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4142718/
Curcumin, the golden nutraceutical: multitargeting for multiple chronic diseases https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5429333/
Wound Healing Effects of Curcumin: A Short Review https://pubmed.ncbi.nlm.nih.gov/27640646/
Documenting the heritage along the Silk Road: An ethnobotanical study of medicinal teas used in Southern Xinjiang, China https://pubmed.ncbi.nlm.nih.gov/32464318/
Water Extract of Curcuma longa L. Ameliorates Non-Alcoholic Fatty Liver Disease https://pubmed.ncbi.nlm.nih.gov/31640183/
The effect of curcumin on cognition in Alzheimer's disease and healthy aging: A systematic review of pre-clinical and clinical studies https://pubmed.ncbi.nlm.nih.gov/31560864/
Anti-depressant like effect of curcumin and its combination with piperine in unpredictable chronic stress-induced behavioral, biochemical and neurochemical changes https://pubmed.ncbi.nlm.nih.gov/19000708/