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Turmeric and Black Pepper: A Potent Combo

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Curcuma Longa, also known as Turmeric, is a root vegetable. After being removed from the ground, the roots are boiled in water and dried, then ground into a deep, orange-yellow powder available in most supermarkets. It is widely used in Indian dishes.

Many people are becoming more aware of the amazing health benefits of curcumin, which is one nutrient extracted from turmeric. Curcumin is only one of hundreds of nutrients that gives turmeric its robust health benefits.[1] When extracted, your body has a more difficult time absorbing curcumin compared to when it’s already in turmeric,[2] and turmeric has much stronger health benefits than curcumin alone.[3] 

Turmeric is especially high in minerals, including iron, manganese, copper, magnesium, phosphorus, potassium, zinc, and more (22% daily value of iron and 27% daily value of manganese in one teaspoon).

TIP: Black pepper combined with turmeric greatly increases the bio-availability (the amount we can absorb) of turmeric, up to 2000% and they increase each other’s health benefits.[4]

Studies show that turmeric is effective in treating:

• Obesity: Turmeric decreases negative compounds in the body, promoting weight loss.[5] 

• Cancer: Turmeric has been shown to prevent cancer from forming and reduce its ability to multiply and spread.[6]

• Heavy-metal Exposure and Toxicity: Heavy metals cause DNA damage that can lead to a multitude of health problems. To a certain extent, everyone in first world nations has heavy metal toxicity, especially those eating fish. When patients with life-threatening arsenic poisoning were given turmeric for 3 months, their DNA was restored and contained very little DNA damage.[7]

• Inflammation: Chronic long-term inflammation can lead to Alzheimer’s disease (AD), Parkinson’s disease, multiple sclerosis, epilepsy, cerebral injury, cardiovascular disease, metabolic syndrome, cancer, allergy, asthma, bronchitis, colitis, arthritis, renal ischemia, psoriasis, diabetes, obesity, depression, fatigue, and a greater chance of AIDS. Turmeric reduces inflammation just as well, and sometimes better than, anti-inflammatory medication[8] without the harmful side effects.[9]

• Surgical Recovery and Pain Relief: After having their gall-bladder removed, patients given pain killers with turmeric had much less pain during recovery and recovered faster compared to pain killers alone.[10]

• Atherosclerosis, Heart Disease and Strokes: Curcumin worked better than exercise in improving the health of arteries, significantly reducing the risk of heart disease and stroke.[11] Combining turmeric and exercise together had a much stronger effect than either independently.[12]

• Rheumatoid and Osteo Arthritis: Patients with arthritis were given arthritis medication combined with turmeric, which increased their walking distance and decreased their arthritic pain twice as much as arthritis medication alone.[13] 

• Alzheimer’s: Turmeric has been shown to have a strong effect on improving memory and awareness for those with dementia,[14] probably due to its anti-inflammatory effects.

• Lupus: Turmeric has been shown to reduce the effects of lupus, especially when combined with the leading medication.[15]

• High-cholesterol: Turmeric decreases levels of LDL (bad) cholesterol and increases levels of HDL (good) cholesterol.[16]

• Diabetes: Turmeric reduces blood glucose from pre-diabetic to normal,[17] mostly due to the increase in natural insulin levels.[18]

How much should I eat daily?

Effective doses measure as low as 0.1g turmeric per day, but the most effective and optimal effects were found between 1-2g turmeric daily (less than half a teaspoon). When taking 4 pills of Your Spice Blend, you’re getting 1.5g of turmeric per day.

For further information or to learn more about my in-home custom workouts and nutrition plans, feel free to contact me at 240-380-8022 or wyatt@yourpersonal-trainer.com.

Sources:
1 https://www.ncbi.nlm.nih.gov/pubmed/23847105
2 https://www.ncbi.nlm.nih.gov/pubmed/17999464
3 https://www.ncbi.nlm.nih.gov/pubmed/22887802
4 https://www.ncbi.nlm.nih.gov/pubmed/3917507
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144156/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693758/
7 https://www.ncbi.nlm.nih.gov/pubmed/21332098
8 https://www.ncbi.nlm.nih.gov/pubmed/19594223
9 https://www.webmd.com/arthritis/anti-inflammatory-drugs#1
10 https://www.ncbi.nlm.nih.gov/pubmed/21671126
11 https://www.ncbi.nlm.nih.gov/pubmed/23146777
12 https://www.ncbi.nlm.nih.gov/pubmed/22421908
13 https://www.ncbi.nlm.nih.gov/pubmed/21194249
14 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665200/
15 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6327661/
16 https://www.ncbi.nlm.nih.gov/pubmed/1291482
17 https://www.ncbi.nlm.nih.gov/pubmed/4637293
18 https://www.ncbi.nlm.nih.gov/pubmed/20937162

Wyatt Oring