Boost Your Overnight Oats With Turmeric

Mix in a jar and leave in the fridge overnight:

  • 3/4 cup rolled oats
  • 3/4 cup almond milk
  • 1 tbsp ground flaxseed
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • a pinch of pepper
  • add almonds and walnuts to taste

Top in the morning with fruits like berries, banana or kiwi.

The Health Benefits of Turmeric

Turmeric has been used since ancient times in India and other South Asian countries for its flavor, color, and medicinal properties. Recent research now suggests that turmeric possesses potent antioxidant, anti-inflammatory, antibiotic, antiseptic and analgesic qualities. Besides, its active ingredient, curcumin, may also prove helpful in treating cancer, diabetes, allergies, arthritis, bowel disorders, and Alzheimer’s disease.

But there is a catch to this health fad. Ingesting curcumin by itself does not lead to the associated health benefits due to its poor absorption, rapid metabolism, and rapid elimination from the body. Although there are several components that can increase its uptake and actions (also called bioavailability), it is not clear whether this is enough to enjoy the suggested health benefits. For example, piperine, the major active component of black pepper has been shown to increase curcumin bioavailability by 2000%.

Since clinical trials in humans have shown that curcumin is safe even at high doses (12g/day), a daily dose of turmeric (with pepper) is worth a try.

Beautiful Turmeric

Anand, P., Kunnumakkara, A. B., Newman, R. A. & Aggarwal, B. B. Bioavailability of curcumin: Problems and promises. Mol. Pharm. 4, 807–18 (2007)

Hewlings, S. & Kalman, D. Curcumin: A Review of Its’ Effects on Human Health. Foods 6, 92 (2017)

Kunnumakkara, A. B. et al. Chronic diseases, inflammation, and spices: how are they linked? J. Transl. Med. 16, 14 (2018)