There is a growing trend among people trying to strengthen their immune system these days, and the only way to develop immunity is to support our body through proper nutrition, quality of sleep and rest, emotional detoxification, proper exercise, and sufficient oxygen. And when it comes to proper nutrition, there are a lot of surprises our Indian kitchen holds which keeps our immunity strong and fight-ready!
Spices do more than just adding flavours to our food. Many Indian spices have received a lot of importance from researchers for helping our body improve the functioning of its organs. One such spice which has gained importance in recent years would be Turmeric or Haldi.
Whether it's a whole grain spice jar or our dadi's home therapy closet, it is the irreplaceable spice in any Indian home. Turmeric, a humble golden coloured spice is a key ingredient in almost all Indian recipes. Not surprisingly, India is one of the world's major producers and consumers of turmeric.
Apart from adding colours and flavour to our dishes, it is clinically known to play a role in managing a variety of health conditions, like infections, low immunity, inflammation, arthritis, indigestion etc.
The main active ingredient of turmeric powder is curcumin, which has powerful antioxidant activity. Due to its health benefits, it has become a promising ingredient in food preparations.
Turmeric and Black Pepper: An Impeccable Combination (3)
Black pepper (Piper nigrum) is known as the king of spices and is one of the oldest and most important spices in the world. Whole black peppercorns are small, dried, fruits of the plant. Just like turmeric, black pepper also got active ingredients called piperine responsible for many health benefits. Both turmeric and pepper include anti-inflammatory and antioxidant properties, making them probably useful for dealing with inflammatory conditions and lowering free-radical damage.
Curcumin has a unique conjugate structure and this may limit its bioavailability. This limited bioavailability reduces curcumin's ability to prevent chronic diseases. The combination of curcumin and piperine has been shown to increase the bioavailability of the active component, curcumin in animal and human research.
One of the studies conducted found out that consuming 20 mg of piperine along with 2 gms of curcumin improves the absorption of curcumin in the body by almost 2000%. Studies have shown that the used dose of piperine can improve the serum concentration, absorption and bioavailability of curcumin in humans without any side effects.
Curcumin and Piperine: Benefits for Immune System (2,3)
High levels of cortisol can affect the immune system, and some studies have shown that curcumin can reduce cortisol levels. Extreme Inflammatory activity of immune cells can lead to many suboptimal health consequences; like Inflammation, and narrowing of the airways which makes breathing tough.
However, studies have shown that curcumin may help regulate an overactive immune system and inhibit infection, relieve congestion and ache and for that reason improves your breathing.
When consumed with piperine present in black pepper, the bioavailability of curcumin is enhanced almost twenty- times and so are its benefits.
Apart from the immune system, these two wonder spices, due to the powerful anti-inflammatory properties of curcumin and the anti-arthritis properties of pepper, the composition shows excellent effects in maintaining joint health and reducing joint pain in specific areas. Studies have shown that this combination can alleviate age-related joint problems .
Helps Reduce Inflammation and Supports Joint Health: The curcumin benefits have been proved to have anti-inflammatory properties by blocking different enzymes and reducing inflammation which are the two main causes of inflammation in the body. In addition to this, it can also help prevent wear and tear on the joints and bones.
Aids Digestion: Curcuminoids also aids digestion by increasing the production of bile, which is an essential compound for helping to synthesize fats into small compounds, which helps the digestive system work more efficiently.
Thus, turmeric and black pepper if taken together can help improve the immune system and joint health. But, the most active ingredient of turmeric, curcumin is only about 3% to 5% present. As a result, due to the low percentage of standardized turmeric powder, it is difficult to obtain all the benefits just by taking natural doses of turmeric, so supplements may be needed, especially in inflammatory conditions, like arthritis, diabetes, cancer, Alzheimer’s, Parkinson, autoimmune conditions, etc.
Why Opt for Turmeric and Pepper Supplements? (1,2,3)
You can prepare turmeric and black pepper mixture at home too by adding turmeric powder, little ghee and black pepper powder. Cook for some time and consume it daily on an empty stomach. Adding little ghee to the mixture further enhanced the absorption of turmeric.
But turmeric used in cooking or any other application is minimal to meet the curcumin requirement to help reap its benefits. This is where turmeric supplements emanate as a support to our efforts of gaining benefits from this sun-kissed beautiful ingredient.
But when you plan to do so, make sure you consider a supplement that has turmeric and pepper both in the form of active ingredients: Curcumin and Piperine.
Curcumin C3 with Bioperine can be the perfect answer as it is formulated using a combination of highly purified turmeric and black pepper extracts. Each serving contains 1310 mg of Turmeric Curcumin with 95% standardized curcuminoids per serving (highest potency) and 10 mg of Bioperine (Black Pepper, Curcumin with Black Pepper) for enhancing absorption and bioavailability.
It is formulated and manufactured with natural ingredients and can be consumed by people of all age groups as per their specific requirements. Try including this perfect combination of turmeric and black pepper in your daily diet to ensure optimum nutrition and better resistance to fight against infections.
- Zhang Y, et al. Turmeric and black pepper spices decrease lipid peroxidation in meat patties during cooking. Int J Food Sci Nutr. 2015; 66(3):260-265.
- Shoba, G., et.al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta medica. 1998 64(4), 353–356.
- Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017;6(10):92.