People have used turmeric, known as the Indian saffron or golden spice, for thousands of years as a spice and medicinal herb in India, Asia, and Middle Eastern countries. Turmeric alone can provide a long list of health benefits and may be the most effective nutritional supplement.
Curcumin is a discreet bioactive compound, giving a bright color and acting as the main active component of turmeric. Curcumin is a polyphenol – a potent antioxidant that has anti-inflammatory, antibacterial, and anti-fungal properties. As it turns out, despite the proven health benefits of turmeric to the human body, the main issue that lingers with Curcumin is that it is not well absorbed in the bloodstream. As a result, you could be missing out on its advantages.
Health Benefits
A lot of high-quality research shows turmeric (Curcumin) has significant health benefits for the body and brain.
ANTI-INFLAMMATORY
Curcumin found in turmeric has powerful anti-inflammatory properties. Several studies have shown that turmeric can reduce inflammation. This anti-inflammatory ability help those with arthritis as it helps repair damaged tissues in the body.
CANCER FIGHTER
Studies show that turmeric and Curcumin have cancer-fighting properties, including breast, lung, prostate, and colon cancers. It can contribute to the death of cancerous cells, reduce angiogenesis (growth of new blood vessels in tumors) and reduce metastasis (spread of cancer). This leads to many changes on the molecular level that could help prevent and even treat cancer.
BRAIN BOOSTER
Scientists discovered that Curcumin helped improve the memory performance of adults without dementia. Due to Curcumin’s antioxidant properties, less inflammation in the brain leads to better thinking and reasoning ability.
PAIN RELIEF
People living with arthritis especially know the spice for relieving pain.
DIGESTION FRIENDLY
Turmeric helps keep the digestive system running smoothly because of its anti-inflammatory properties. It can also help with Irritable Bowel Syndrome (IBS) – a condition that causes many digestive issues such as bloating, stomach pain, and diarrhea.
IMPROVES LIVER FUNCTION
The antioxidant properties of turmeric are so powerful they can help stop toxins from damaging the liver further.
Turmeric’s most active compound, Curcumin, has proven science-based health benefits, precisely its anti-inflammatory and antioxidant properties. Unfortunately, these benefits are often not fully fulfilled because of Curcumin’s poor bioavailability or absorption in the bloodstream.
Improving Curcumin’s Bioavailability
To improve curcumin absorption and bioavailability, piperine is the key. Piperine is the main active component of black pepper and is also a spice widely used worldwide. It is responsible for black pepper’s rich flavor. Piperine helps the Curcumin become more bioavailable, or in other words, more easily absorbed by the body.
Curcumin’s limited bioavailability is due to its low solubility in water. The digestive enzymes in the stomach, intestines, and liver are responsible for eliminating the Curcumin and metabolizing it to be excreted before it is soaked up and utilized inside the body. When the body ingests the Curcumin, it gets metabolized even before it is absorbed into the bloodstream. Piperine’s task is to inhibit the process of metabolizing the Curcumin to be passed and protect it from the different digestive enzymes that are working hard to eliminate it from the bloodstream.
Piperine undoubtedly boosts the absorption of Curcumin and has no reported adverse side effects. Research shows that piperine increases the absorption of Curcumin by 2000%.
Black Pepper
Besides helping Curcumin become absorbed into the blood, black pepper has many other health advantages. Black pepper contains anti-inflammatory and antioxidant properties, making it potentially helpful for managing inflammatory conditions and reducing free-radical damage. Some of the health benefits of black pepper are as follows:
ANTI INFLAMMATORY – Although existing studies are not yet fully established in humans, the piperine found in black pepper effectively fights inflammation.
ANTIOXIDANT – Antioxidants fight free radicals, unstable molecules that damage our cells. The piperine in black pepper has potent antioxidant properties that help prevent or delay the damaging effects of free radicals.
IMPROVES BLOOD SUGAR – Studies showed that there was an improvement in insulin sensitivity and improvement in blood glucose. However, it is unclear if the black pepper alone was responsible for the positive effect on blood glucose as there were other plant compound combinations in the study.
IMPROVES BRAIN FUNCTION – In animal studies, the researchers reported improved brain function among the test subjects. It has demonstrated potential benefits for symptoms related to degenerative brain conditions like Alzheimer’s and Parkinson’s disease. Yet, researchers still need to conduct human studies to confirm the claims.
Must-Try Combinations
As the king of spices, black pepper has undoubtedly made a mark in every kitchen and is likely part of everyone’s daily cooking. Cooking with turmeric, freshly ground black pepper, and oils together is a great combination to increase the absorption of Curcumin and reap the optimal benefits that turmeric can provide. Below are some recipes that are worth trying.
Golden Turmeric Tahini Dressing
Blending turmeric and black pepper is one way of restructuring your sauces or dips. This anti-inflammatory dressing also incorporates tahini and lemon juice for a zesty kick. It also works great as a sauce or dip.
Turmeric Oven Scrambled Eggs
Add turmeric and black pepper to oven-scrambled eggs for a new twist on a breakfast classic. The two spices kick up the flavor a notch without adding unnecessary fat, salt, or sugar. Plus, you can make a whole dish of these bright yellow eggs ahead of time and set it for days.
Black Pepper and Turmeric Latte
One of the easiest ways to get a feel for the taste of turmeric and black pepper is to blend the two into a latte, and this tasty drink is a snap to make. In addition to turmeric and black pepper, it incorporates ginger, cayenne, cinnamon, honey, and vanilla for maximum spice and flavor.
Turmeric and Black Pepper Roasted Cauliflower
Sprinkle your cauliflower with turmeric and black pepper as your main spices, and roast it.
Side Effects
Curcumin with piperine can have many health benefits but can be risky if taken in large doses. Mild side effects include:
- Upset stomach, dizziness, acid reflux, headache, and diarrhea
- Turmeric acts as a blood thinner. Thus, do not consume large doses if you are taking blood-thinning medications or have bleeding disorders.
- Turmeric can stimulate contractions; however, pregnant women can still eat foods that use turmeric as a spice but must avoid turmeric supplements. These supplements can stimulate pre-labor contractions that might cause complications.
Dosage
Curcumin and piperine are generally considered safe. Scientists have not yet set official recommendations surrounding maximum tolerable intakes. Still, The Joint FAO/WHO Expert Committee on Food Additives (JECFA) has assigned the acceptable dietary intake for Curcumin as 1.4 mg per pound (3 mg/kg) of body weight per day, or approximately 245 mg for a 175-pound (80-kg) person.
Naturally, daily food consumption can’t provide 1 gram of Curcumin per day, so to fully reap the benefits of turmeric, you may want to consider a supplement combined with piperine. Piperine enhances Curcumin’s effect on the body by about 2000%. Before adding curcumin supplements to your diet, consult your doctor, especially if you are taking other medications or have existing health conditions.
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