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Do you prefer a glass of turmeric milk or haldi doodh before bed? Also known as "golden milk," it is a traditional Ayurvedic beverage that has gained popularity for its potential health benefits and warm, comforting flavour. This drink is made by blending turmeric with milk and other ingredients like honey, ginger, and sometimes cinnamon.
However, your turmeric milk needs a staple spice which is key to making the drink more functional. The ingredient is black pepper. Black pepper, through its active compound piperine, significantly increases the absorption and bioavailability of curcumin, the active ingredient in turmeric. This combination also provides a synergistic effect that enhances the anti-inflammatory, antioxidant, and digestive benefits of the drink.
Turmeric contains a compound called curcumin, which is responsible for most of its health benefits, including anti-inflammatory, antioxidant, and potential anti-cancer properties. However, curcumin has a low bioavailability, meaning that it's not easily absorbed into the bloodstream. This is where black pepper comes into play. Black pepper contains a compound called piperine, which has been shown to increase the bioavailability of curcumin significantly. Studies have found that piperine can enhance the absorption of curcumin by up to 2,000%. This means that even a small amount of black pepper can make the health benefits of turmeric much more accessible to the body.
The combination of turmeric and black pepper doesn't just enhance the absorption of curcumin; it also creates a synergistic effect that boosts the overall health benefits of the drink. Piperine itself has anti-inflammatory and antioxidant properties, which complement those of curcumin. Together, these compounds can help reduce inflammation, combat oxidative stress, and improve overall well-being. This synergistic effect is particularly beneficial for people dealing with chronic inflammatory conditions like arthritis, where both turmeric and black pepper can work together to provide relief.
From a culinary perspective, black pepper adds a subtle heat and depth of flavour to turmeric milk, balancing the earthy and slightly bitter taste of turmeric. This spiciness can enhance the overall sensory experience of the drink, making it more enjoyable. Plus, the warmth of black pepper complements the warming spices often used in turmeric milk, such as ginger and cinnamon, creating a harmonious blend of flavours that can be both soothing and invigorating. This flavour balance is crucial, especially for those who might find the taste of turmeric too strong or overpowering on its own.
Here’s how it helps your digestive system
Both turmeric and black pepper are known for their digestive benefits. Turmeric can stimulate bile production, aiding in the digestion of fats, while black pepper can increase the production of digestive enzymes, improving the overall digestive process. This makes turmeric milk not just a comforting drink but also a functional beverage that can support digestive health. The presence of black pepper in the milk can help alleviate bloating, gas, and other digestive discomforts, making it a beneficial addition for those looking to improve their gut health.
The combination of turmeric and black pepper has deep roots in traditional Ayurvedic medicine. Ayurveda, the ancient system of medicine from India, often uses turmeric and black pepper together in various remedies and formulations. Curcumin and piperine together offer potent anti-inflammatory and antioxidant benefits. Chronic inflammation and oxidative stress are underlying factors in many diseases, including heart disease, diabetes, and cancer. By reducing inflammation and neutralizing free radicals, turmeric milk can contribute to overall health and disease prevention.
