Turmeric is on top of the list as one of the most frequently mentioned medicinal herbs in all of science. It has been used in India for thousands of years as a spice and medicinal herb. The health benefits of turmeric are incredibly vast and very thoroughly researched (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633300/)
Currently, there are over 12,500 peer-reviewed articles published proving turmeric benefits, especially healing compounds, these compounds are called curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.
The curcumin content of turmeric is not that high. It’s around 3%, by weight (https://pubmed.ncbi.nlm.nih.gov/17044766/ )
Most of the studies on this herb are using turmeric extracts that contain mostly
curcumin itself, with dosages usually exceeding 1 gram per day.
It would be very difficult to reach these levels just using the turmeric spice in your foods.
Therefore, if you want to experience the full effects, you need to take a supplement that contains significant amounts of curcumin.
Curcumin is poorly absorbed into the bloodstream. It helps to consume black pepper with it, which contains piperine, a natural substance that enhances the absorption of curcumin by 2,000% (https://pubmed.ncbi.nlm.nih.gov/9619120/)
Curcumin is also fat soluble, it is better to take it with a fatty meal.
Hot Golden Milk
1cup milk (plant-based milk of your choice, unsweetened. My favorite is macadamia and brazil nuts milk )
1 teaspoon turmeric powder or 1 ice turmeric root paste
1/2 teaspoon ground ceylon cinnamon
Dash of ground black pepper (helps your body to absorb the beneficial curcumins in turmeric)
1/2 teaspoon ground cardamom (optional)
1 teaspoon honey or maple syrup (optional)
Combine all ingredients except honey in a small saucepan. Over low heat bring it to the boil. Once it will start boiling turn stove off and let it sit for 5-7 minutes before drinking.
Cold Golden Milk
Add all above ingredients in to blender with couple of ice cubes, blend it and enjoy