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Turmeric & Black Pepper

Turmeric & Black Pepper

Turmeric & Black Pepper: An Immune-Boosting Duo

If you are not yet familiar with either turmeric or black pepper, it’s time to start taking them seriously. Let’s find out why a couple of spices can become a valuable addition to your daily diet.

Health benefits of consuming the two spices

Turmeric is a member of the ginger family and is widely used for its flavour and medicinal properties. The yellow colour of turmeric is due to the presence of curcuminoids, particularly curcumin, which is also its most active medicinal component.1, 2

Turmeric has been linked to a wide range of health benefits, especially due to its anti-inflammatory and antioxidant properties. It is known for its anti-cancer potential, immune-boosting powers, and alleviating arthritis, and joint inflammation.1, 3, 4

Black pepper, on the other hand, enhances digestion by stimulating stomach acid secretion and has antioxidant and antibacterial properties.

Piperine, the active compound in black pepper, assists the body's natural thermogenic activities and supports liver detoxification. Importantly, piperine increases the bioavailability of other nutrients, including the absorption of curcumin from turmeric.2

However, turmeric's poor solubility and bioavailability can limit its effectiveness, which is where the addition of black pepper can be beneficial due to piperine enhancing curcumin absorption.4

How to incorporate turmeric and black pepper into your diet

To harness the benefits of turmeric and black pepper, consider the following dietary inclusions:

  • Add turmeric powder to curries, soups, and sauces.

  • Sprinkle ground black pepper on salads, cooked vegetables, and meats near the end of cooking to retain its flavour and aroma.

  • Create a turmeric latte, also known as 'golden milk,' by warming milk with turmeric and a pinch of black pepper.

  • Mix turmeric and black pepper into salad dressings for an anti-inflammatory boost.

The best ways to choose, store and prepare

When choosing turmeric and black pepper, opt for organic versions to avoid potential contaminants such as pesticides and ensure that the spices have not been irradiated.

Purchase whole turmeric rhizomes or whole peppercorns for the freshest taste and greatest health benefits.1, 2 Store in a tightly sealed glass container in a cool, dry, and dark place. While whole peppercorns have a long shelf life, ground pepper should be used within three months for maximal potency. 

Turmeric powder or dried rhizomes should also be stored away from light to maintain their active compounds.2 When preparing these spices, grinding fresh peppercorns and grating turmeric just before use will maximize flavour and potency. Remember to add black pepper at the end of cooking to prevent the loss of its aromatic oils.2

Let’s sum up

Turmeric and black pepper are both beneficial for health, offering anti-inflammatory, antioxidant, and various other health-promoting effects. Turmeric's main active component, curcumin, is better absorbed when combined with piperine from black pepper. For the best benefits, incorporate these spices into your diet regularly, ensuring you select high-quality, organic spices and storing them appropriately to preserve their potency.


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