Turmeric is a popular Indian spice that has been used in cooking and medicinal remedies for thousands of years. The active compound in turmeric is curcumin, which gives turmeric its vibrant yellow color and provides most of its health benefits. Recently, turmeric has gained popularity in the West as more research uncovers its anti-inflammatory, antioxidant, and potential anticancer properties.
One way to take advantage of turmeric’s benefits is to make golden paste – a mixture of turmeric, black pepper, oil, and water. Golden paste allows you to incorporate the healing qualities of turmeric into your diet easily. But how much golden paste should you consume daily to reap the health rewards of this bright yellow spice? Let’s take a closer look.
What is Turmeric Golden Paste?
Turmeric golden paste is a blend of ground turmeric, oil (coconut, olive, ghee, etc.), black pepper, and water. The paste combines the natural benefits of turmeric with black pepper, which enhances curcumin’s bioavailability.
To make golden paste at home, simply mix together:
– 1⁄2 cup turmeric powder
– 1 cup water
– 1 1⁄2 teaspoons black pepper
– 1⁄4 cup oil of choice
Simmer the ingredients over low heat, stirring frequently until a thick paste forms. Allow the paste to cool before transferring to an airtight container. The paste can be refrigerated for up to 2 weeks.
Benefits of Turmeric
Research has uncovered an impressive array of potential health benefits associated with turmeric:
Anti-Inflammatory Effects
Several studies show curcumin has powerful anti-inflammatory properties that rival over-the-counter and prescription drugs – without the adverse side effects. Curcumin inhibits multiple inflammation-producing enzymes and cytokines.
Antioxidant Properties
The curcuminoids in turmeric demonstrate strong antioxidant effects. They neutralize free radicals and may reduce oxidative damage to cells and tissues.
Improved Arthritis Symptoms
Turmeric can significantly improve symptoms of osteoarthritis and rheumatoid arthritis. It reduces pain and stiffness and may halt disease progression.
Reduced Risk of Heart Disease
Curcumin’s anti-inflammatory and antioxidant effects likely reduce the risk of heart disease. It also improves endothelial function.
Potential Cancer Fighter
Research indicates curcumin inhibits the growth and spread of cancer cells and induces cancer cell death for a variety of tumor types. More human research is needed.
Alzheimer’s Prevention
Curcumin crosses the blood-brain barrier and could help clear amyloid plaques that contribute to Alzheimer’s disease. It also boosts BDNF brain hormone levels.
Antidepressant Effects
Curcumin boosts serotonin and dopamine, the “feel good” neurotransmitters in the brain. It compares favorably to antidepressant medications.
Recommended Turmeric Golden Paste Dosage
Consuming 1-3 grams of turmeric daily in divided doses is generally recognized as safe and potentially therapeutic. Most supplements provide 500 mg capsules. With golden paste, most recommendations fall in the 1-2 teaspoon range daily. The key is finding the dosage that works best for you and your health goals.
Here are some general turmeric golden paste dosage guidelines based on condition:
General Health Maintenance
For overall wellness:
– 1 teaspoon (about 500 mg curcumin) once or twice daily
This provides a solid therapeutic dosage for most adults. Start with 1 teaspoon and increase to 2x daily if you notice positive benefits.
Acute Inflammation
To target specific inflammatory conditions like arthritis flare-ups, injuries or inflammatory bowel disease symptoms:
– 1-2 teaspoons (500-1000 mg curcumin) 2-3 times per day.
Higher doses of 1-2 tablespoons for 1-2 weeks may be used for acute issues under medical supervision.
Chronic Conditions
For long-term health issues like arthritis, autoimmune disease or heart disease:
– 2 teaspoons (1000 mg curcumin) twice daily, either together or split morning and night.
Maintain this dosage long-term if benefitting. May increase up to 1 tablespoon 2x daily if tolerated.
Cancer Adjunct Therapy
To support conventional cancer treatments:
– 1 tablespoon (1000 mg curcumin) 3 times daily.
Combine with omega-3s and vitamin D3 for enhanced results. Use under medical supervision.
When to Take Turmeric Golden Paste
Turmeric absorption may improve when golden paste is taken alongside food with healthy fats or black pepper. Here are two options for timing:
With Meals
Taking turmeric paste with meals maximizes absorption. Try it with:
– Breakfast: Mix into oatmeal, smoothies, eggs
– Lunch or Dinner: Stir into rice, quinoa, roasted vegetables
Between Meals
For convenience, you can take golden paste solo between meals. To enhance absorption, pair it with coconut oil, olive oil or a few cracks of black pepper.
Duration of Use
For short-term issues like acute pain or inflammation, turmeric can be taken for 1-2 weeks or until symptoms subside.
For long-term wellness and chronic conditions like arthritis or heart disease, turmeric may be taken indefinitely. Many people report continued benefits with sustained use over months and years.
Take 2-3 week breaks every couple of months to give your body a rest. You can then resume if still benefitting. Of course, discuss long-term turmeric use with your healthcare provider.
Who Should not Take Turmeric?
Turmeric is generally very safe, especially at culinary doses. However, certain individuals should exercise caution or avoid high doses of turmeric:
– Pregnant or breastfeeding women: Very high doses may stimulate the uterus. Stick to culinary amounts.
– Blood thinning medications: Turmeric may increase the risk of bleeding. Monitor closely and adjust medications as needed.
– Prior to surgery: Turmeric may increase bleeding risk during and after surgery. Stop taking 2 weeks before planned surgery.
– Gallbladder issues: Turmeric may exacerbate gallbladder contractions and pain. Use caution if you have gallstones or a bile duct obstruction.
Of course, the above conditions should not deter the use of turmeric spice at normal culinary doses. Only very high supplemental intakes require caution.
Side Effects of Turmeric Golden Paste
At recommended dosages, turmeric golden paste side effects are rare. However, some people notice:
– Upset stomach, diarrhea, nausea: Start with small doses and increase slowly to improve tolerance.
– Blood thinning: Reduce use with blood thinning medications and discontinue before surgery.
– Increased bile production: Those with gallbladder disease may experience nausea or pain.
– Allergic reactions: Allergy is rare but stop use if any hypersensitivity reactions develop.
– Iron deficiency: Turmeric has an iron chelating effect. Iron supplements may be needed for those prone to deficiency.
Again, these effects are generally associated with very high doses over 1-3 grams per day. If problems develop, lower your dosage or frequency.
Making Turmeric Golden Paste More Palatable
The earthy taste and yellow color of turmeric golden paste may take some getting used to for some people. Here are some serving suggestions to make it more palatable:
– Mix it into hummus, guacamole or nut butters for a snack
– Add it into smoothies, juices or protein shakes
– Stir into oatmeal, quinoa, rice or other grains
– Mix with coconut milk for a creamier texture
– Combine it with lean proteins like eggs or chicken
– Add to soups, stews or curries to complement other spices
– Blend it into dips, dressings, sauces, or condiments
– Bake it into breads, muffins or other baked goods
Start with small amounts mixed into strongly flavored foods. You can increase the amount and frequency as you develop a taste for it. The vivid yellow color can also be hidden in colorful ingredients like smoothies or curries.
Other Ways to take Turmeric
While turmeric golden paste offers flexibility, convenience and optimal absorption, it’s not the only way to consume turmeric. Here are some other effective options:
Turmeric Tea
Simmer turmeric powder or fresh grated turmeric in hot water or milk to make a relaxing tea. Add other herbs and spices like ginger or cinnamon to enhance flavor.
Turmeric Broth
Add turmeric powder or fresh turmeric to bone, vegetable or chicken broth. Simmer for at least 10 minutes to enhance benefits.
Turmeric Juice
Mix turmeric powder or fresh turmeric into fresh juices containing pineapple, oranges, lemon, or ginger. The enzymes help increase absorption.
Turmeric Supplements
Look for encapsulated turmeric extracts standardized to 95% curcuminoids. Follow label dosing instructions.
Topical Turmeric
Make a paste with turmeric powder and water or oil and apply to skin for antioxidant and antimicrobial benefits.
Turmeric Golden Paste Recipe
Now that you know the many benefits of turmeric golden paste, here is an easy recipe to make your own at home:
Ingredients
– 1/2 cup turmeric powder
– 1 cup water
– 1.5 tsp black pepper
– 1/4 cup oil (coconut, olive or ghee)
Instructions
1. Combine all ingredients in a saucepan and stir well.
2. Heat on low and simmer, stirring frequently until a thick paste forms, about 7-10 minutes.
3. Allow to cool completely before transferring to an airtight container.
4. Refrigerate and use within 2 weeks.
Try incorporating 1-2 teaspoons of this vibrant paste into your daily diet. Adjust the amount based on your health goals and to find the dosage that agrees with your body.
Frequently Asked Questions
Still have questions about determining your ideal turmeric golden paste dosage? Here are answers to some commonly asked questions.
1. Is it better to take turmeric paste or a supplement?
Both provide beneficial curcumin, but the whole turmeric root may offer advantages over isolated curcumin supplements. Golden paste also improves absorption. Supplements are more convenient however.
2. When is the best time to take golden paste?
Take it alongside fats or black pepper to increase absorption. Enjoy it with meals or solo between meals if preferred.
3. How long until I notice benefits?
Effects may be noticed within weeks at higher therapeutic dosages. More time may be needed for lower doses or preventive supplementation. Give it 2-3 months for full benefits.
4. Is turmeric absorption affected by food?
Yes, fats and oils enhance absorption so take alongside food or mix paste into meals when possible.
5. Can I take turmeric if I have gallstones?
You can still consume turmeric in small culinary amounts. But those with gallstones should avoid therapeutic doses of turmeric supplements or golden paste.
Conclusion
Turmeric golden paste offers an easy way to harness the natural power of this ancient medicinal spice. The recommended dosage ranges from 1 teaspoon to 1 tablespoon twice daily depending on your health goals. Start low and gradually increase the amount to find your optimal dosage. Pair with black pepper and healthy fats to enhance absorption. For most people, consuming 1-2 teaspoons of golden paste 1-2 times per day provides an excellent therapeutic dosage. Incorporate this vibrant spice blend into your diet to take advantage of turmeric’s myriad wellness benefits.