Turmeric + black pepper: Why it's a healthy combo
What's the story
Turmeric is a widely used spice, characterized by its bright color and health benefits. However, the active component of turmeric, curcumin, is not readily absorbed by the body alone. The absorption of curcumin can be drastically improved by pairing turmeric with black pepper due to a compound called piperine present in it. This combination is commonly used in curries to reap turmeric's health benefits while adding depth to the flavor.
Piperine's impact
The role of piperine
Piperine, an alkaloid found in black pepper, is integral to enhancing curcumin absorption. It boosts bioavailability by preventing certain enzymes from breaking curcumin too quickly. Studies indicate that piperine can boost curcumin absorption by up to 2,000%. Adding black pepper to dishes made with turmeric ensures that you get more out of this golden spice.
Quantity matters
How much black pepper to use
When you add black pepper to your curry or any dish with turmeric, it doesn't take much to make a difference. A small pinch or about one-twentieth teaspoon per serving usually does the trick. This quantity yields sufficient piperine without dominating the dish's taste. Adjust according to taste preferences, but make sure it's effective absorption.
Cooking techniques
Cooking tips for maximum benefit
To make sure you reap the maximum health benefits of turmeric and black pepper, it's best to add them towards the end of your cooking. Heat can lessen their power, so adding these spices in the final moments or just before serving keeps their potency intact. This trick not only retains the robust flavors but also ensures curcumin is absorbed best by the body, making your meal delicious and healthy.
Additional boosters
Other ingredients that enhance absorption
Other than black pepper, ingredients such as healthy fats and ginger can also assist in curcumin absorption. Fats such as coconut oil or olive oil assist in dissolving curcumin (since it is fat-soluble). Ginger has compounds that can further boost bioavailability when combined with turmeric and black pepper in curries or other preparations.