Two spices that together become powerful anti-inflammatories and antioxidants
In addition to flavoring foods, turmeric has beneficial health properties. The golden spice has been used in traditional Indian medicine for thousands of years and various studies have shown its multiple effects, including protective effects on the cardiovascular system. For its active compounds, turmeric and pepper are a powerful combination to fight inflammation.
The active constituents of turmeric are the flavonoid curcumin and various volatile oils such as turmerone, Atlante, and zingiberene. The best-researched active component is curcumin.
Curcumin has proven properties like anti-inflammatory, antioxidant, antimicrobial, hepatoprotective, immunostimulating, antiseptic, and antimutagenic.
Curcumin reduces inflammation by lowering histamine levels and possibly by increasing natural cortisone production by the adrenal glands.
In cases of acute inflammation it is as effective as cortisone or phenylbutazone, and half as effective in cases of chronic inflammation.
Black pepper has a bioactive compound called piperine, an alkaloid like capsaicin in chili peppers, which provides their heat and health benefits.
Research has shown that piperine, the main active ingredient in pepper, can reduce inflammation associated with chronic diseases such as asthma, arthritis, chronic gastritis, and Alzheimer’s disease, according to a review published in the Journal of Translational Medicine.
Turmeric and Pepper The Perfect Combination
The curcumin in turmeric is poorly absorbed into the bloodstream.
The piperine in black pepper improves the absorption of curcumin by up to 2,000% according to research from the Department of Experimental Therapeutics at the University of Texas.
Curcumin and piperine offer anti-inflammatory and antioxidant benefits. Combined, curcumin and piperine acquire a de-inflammatory power that can reduce temporary pain and discomfort from arthritis, as well as reducing intestinal inflammation.
He turmeric tea and black pepper can be enjoyed combined with oil olive, coconut oil, honey and ginger.
Consume turmeric with fats, improves the absorption of curcuminoids in turmeric, as they are lipophilic (adhere to fats).
You can cook by combining turmeric and pepper. They can be simple recipes like eggs.
Black Pepper Turmeric Latte Recipe
- 1 teaspoon ground turmeric root
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ginger
- 1/8 teaspoon black pepper
- 1/4 teaspoon vanilla extract
- 1 cup of unsweetened non-dairy milk
- 1 tablespoon of honey
- Heat the milk in the microwave for 2-3 minutes on high or on the stove until it boils.
- Blend the ingredients and serve.
Ginger enhances the antioxidant and antimicrobial properties in the mix and provides an even more pleasant taste.
For the tea. Boil water instead of milk, add the turmeric and pepper. Let the mixture boil for 10 minutes. Strain and let it rest for 5 minutes.
Turmeric and piperine can also be found combined in supplements. According to Costumer Lab, turmeric/curcumin supplements are generally safe, but they can occur gastrointestinal side effects with higher doses and can cause problems for people with gallbladder disease, kidney stones, or those who take anticoagulant or hypoglycemic medications.
The Typical daily dose ranges from 500mg to 2000mg of curcuminoids (most of which is curcumin) made from turmeric extracts.
Check the ingredients very well before buying a product. The turmeric powder in some supplements is similar to the turmeric spice, containing only about 3% curcuminoids, meaning one teaspoon of turmeric powder provides only about 150 mg of curcuminoids.