Turmeric is an herb descended from the ginger spice family and is widely used throughout India, Asia and Central America to enhance the color and flavors of foods. We've written about the numerous effects of turmeric before and how it is more powerful than seven over-the-counter drugs.
But when combined with another spice, black pepper (yes, regular ol' black pepper), it becomes an even more powerful anti-inflammatory agent you can use to help your body.
Turmeric’s various medicinal benefits are highly associated with its active ingredient, curcumin. Curcumin is acquired from the stems of the herb and is widely known for its antioxidant and anti-inflammatory effects.
Antioxidant and anti-inflammatory nutrients can play an important role in combatting inflammation, arthritis, and problems of the stomach, skin, liver, gallbladder, or certain cancers.
Black pepper helps your body absorb more curcumin, the active ingredient in turmeric that's known for its health benefits.
Black pepper is made of ground (or whole) peppercorns, which are the small, dried, unripe fruits of the black pepper plant. In addition to flavoring food, you may not have known, but it had been used for centuries as a medicinal agent, a preservative, and in perfumes.
Research has shown that piperine, the main active ingredient in pepper, may reduce inflammation associated with chronic diseases like asthma, arthritis, chronic gastritis, and Alzheimer’s, according to a review published in 2018 in the Journal of Translational Medicine.
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A study published in Planta Medica found that pairing 20 milligrams (mg) of piperine with 2 grams (g) of curcumin increased the amount of curcumin that could be absorbed by the body (a concept known as bioavailability) by 2,000 percent. Yes, 2,000 percent! That's incredible.
One drawback? You may want to steer clear if you’re prone to...
...kidney stones or have an iron deficiency, according to some research.
And as with any supplement, check with your doctor first if you’re pregnant or breastfeeding.
Adding more Turmeric/Black Pepper Every Day
So how do you add more turmeric and black pepper to your everyday routine besides shaking a little on your food?
Here are a few ways to make sure you get your daily dose:
- Add olive oil and a tablespoon of each to roasted vegetables and toss to cover completely, then roast
- Use these spices for extra delicious flavor in soups
- Add them to a salad or salad dressing
- Add both into mustards to make your own tasty mustard
- Blend some turmeric into a smoothie
- Add extra flavor to rice
For an easy recipe, try making this salad dressing for topping salads, vegetables, fish or chicken!
Ingredients:
- ¼ cup tahini
- 3 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- ½ teaspoon of ground turmeric
- ¼ teaspoon cayenne pepper
- Kosher salt and freshly ground black pepper to taste
- ½ teaspoon of organic miso (optional)
Directions:
Whisk together all ingredients until the texture is smooth. Can be prepared ahead and last up to 4 days.
