Last post, I showed Evidence that Turmeric Beats Prozac, Ibuprofen, and More (such as Lipitor, corticosteroids, Metformin, and a whole host of other anti-inflammatory drugs)…. all with no side-effects. Turmeric golden paste is a powerful way to get these benefits.
Traditionally turmeric is used in curries in India where there are much lower rates of cancer, Alzheimer’s, and other chronic diseases than in the West. Our daughter visited India last year and found the spice remains widely used wherever she traveled.
So, many are asking, “How do I take it and how much?”
Below is an easy-to-prepare Golden Paste recipe, plus 7 different ways to use it in food. Also, some thoughts on dosage.
The Science
And don’t miss the scientific reason black pepper is added to make turmeric highly bioavailable.
Amazing how thousands of years ago they figured that out without double blind trials.
Scientists now tell us that turmeric is anti-inflammatory, in that it can reduce pain and fever, much like Tylenol or Ibuprofen. And it acts like those latest anti-inflammatory drugs called cox-2 inhibitors: Celecoxib and Vioxx. Both of these medicines have serious side effects and Vioxx has been withdrawn by the FDA for safety reasons. On the other hand, turmeric as a dietary constituent is safe and well tolerated! (source)
A host of scientific investigations have also looked at the ability of turmeric (curcumin) to fight cancer.
Curcumin kills cancer cells in breast cancer patients. In animals, curcumin prevents or slows cancer in the skin, breast, liver, stomach, duodenum and colon. Curcumin also has anti-angiogenic properties; translation: curcumin seriously slows new blood vessel formation in tumors, causes asphyxiation of tumors and thus preventing their growth and metastases.
Why Black Pepper Boosts Turmeric Blood Levels
Curcumin is the active ingredient in turmeric and responsible for its golden color, but it is not readily absorbed by the body. Once ingested, most of the curcumin gets quickly metabolized before it can get absorbed.
Piperine (the heat in black pepper) helps make curcumin more bio-available as it temporarily slows the liver from removing it from the blood.
We now know that the bioavailability, serum levels, and levels of absorption of curcumin all improved dramatically when both are present.
One study found that when even 2 g. (a good dose) of curcumin was ingested, serum levels stayed very low. However, when 20 mg. piperine was added to curcumin the bio-availability increased by 2000%!
And it doesn’t take much. Even just a little pinch of black pepper – 1/20th of a teaspoon – can significantly boost levels.
What Is Needed For Making Turmeric Golden Paste:
- 1/2 cup turmeric powder (125 mls) – Use organic powder.
- 1 cup water (250 mls) or a bit more to get desired paste consistency
- 1 teaspoons ground black pepper (7.5 mls) (or even 1/2 tsp. if pepper is too irritating)
- 1/4 cup (70 ml) cold pressed Olive or unrefined Coconut oil – enhances the bio-availability of curcumin another seven to eight-fold
When eaten with fat (virgin olive or coconut oil or meat drippings) as is done in India, curcumin can be directly absorbed into the bloodstream through the lymphatic system thereby partially bypassing the liver.
Quick & Easy Directions
Add turmeric to water in a pan. Heat gently along with stirring. Do this till you get a thick paste, approximately 6 to 10 min. Adjust thickness by adding some water or adding a bit more turmeric.
Finally, add the pepper and oil. Keep stirring to ensure that all ingredients are mixed properly. Allow it to cool.
Bottle in clean jar with tight-fitting lid and refrigerate it for 4-5 weeks or more.
(Antimicrobial un-refined, virgin Coconut oil will help keep it from spoiling sooner). This will ensure you can make it once and use for days.
Okay, so now you’ve slaved (not exactly true, I know) to make your golden paste. What do you do with it?
7 Easy and Fabulous Ways To Use Turmeric Golden Paste
Most of these tips are based on the philosophy that, when possible, turmeric should be taken as the whole God-given herb and not as a man-altered supplement.
1.) Take baby spoonful (~ 1/4 to 1/2 teaspoon) and chase it with water…all done! It’s one very popular way if you don’t like the taste (over quickly, no fuss or bother) and my favorite to spread it out through the day. One teaspoon is equal to ~2,000 mg. Best to take smaller quantities 3-4 times per day, especially if battling chronic neuro-degenerative, cardiovascular, pulmonary, metabolic, autoimmune diseases, or cancer.
2.) Turmeric honey. Some may not like turmeric paste’s taste by itself. Adding good quality honey makes the job easy.
Raw honey has its own health benefits. Adding raw honey to paste enhances its already existing health benefits. Just mix the paste with honey (to desired taste)
3.) Add to warm or cold milk. Golden turmeric milk is one of the most popular ways to take turmeric daily. Turmeric milk is extremely popular in Asian countries. With a dairy allergy, I use almond milk or make my own coconut milk as dairy is inflammatory and congestive.
Simply add some turmeric paste in your milk and drink it.
4.) Add to meat dishes and hot soups. Simply add a (large or small) dollop of turmeric golden paste. I’ve found I can ‘hide’ it in dishes with other stronger flavors.
5.) Add to smoothies. There’s no limit to innovations you can do here. Experiment. Add turmeric golden paste to all kinds of smoothies and make your favorite ones even healthier.
6.) Add it to rice. Turmeric golden paste can easily be added to rice. You can add 1 or more teaspoons after you have cooked the rice while still warm which enables smooth mixing.
7.) Turmeric tea. You can add 1/4 teaspoon turmeric golden paste to a hot cup of already-brewed tea, add honey, maybe a splash of almond milk, and your quick turmeric tea is ready. The taste and texture may not seem like a “normal tea” as it has black pepper and oils … but it is tasty; I have tried it.
I particularly like the turmeric golden paste in Bulk Herb Store’s flavorful Red Rooibos Spiced Chai Tea which has it’s own health benefits. It’s potent but makes me feel awesome! I have it in this old teacup and drink it on the porch as the sun goes down.
Dosage For Turmeric Golden Paste
According to the traditional medical community, 3,000 mg. is the maximum amount of standardized turmeric curcumin you should take per day, yet multiple studies used up to 8,000 mg. with NO toxicity. Cancer would be one situation where more would be used.
When cooking with turmeric powder, East Indian cultures routinely use up to 3 grams (3,000 mg.) per day.
- 1 teaspoon of ground turmeric powder is 2,000 mg. or 2 grams
- 1½ teaspoons of ground turmeric powder is ~3,000 mg. (3 grams)
<– I also purchase this brand to have capsules on hand since I don’t always have the time to make my own capsules and feel it is very good quality.
I take 2 capsules/day unless I’ve overdone it and in pain – then I take 4-8/day.
Turmeric should be avoided during pregnancy or breast feeding although women use it freely in the Eastern cultures at any time.
Or Make Your Own Capsules
Some people prefer to make their own capsules with a capsule making machine like this one for size ‘OO’ capsules – or this one for size ‘O’ capsules. It is easy. The ‘OO’ capsule is larger.
I use organic bulk turmeric to make my own capsules.
- Turmeric Curcumin and Rheumatoid Arthritis
- Turmeric Curcumin and Osteoarthritis
- Who Shouldn’t Consume Curcumin or Turmeric
- Turmeric Extract Improves Brain Function In One Dose
- Gout and Turmeric
- Curcumin’s Ability To Fight Alzheimer’s
“Praise the Lord, my soul, and forget not all his benefits—who forgives all your sins and heals all your diseases, who redeems your life from the pit and crowns you with love and compassion, who satisfies your desires with good things so that your youth is renewed like the eagle’s.” ~Psalm 103: 2-5
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