Turmeric and Olive Oil: A Life-Changing Combination
A Comprehensive Guide to Unlocking This Dynamic Duo‘s Health Benefits
Turmeric has become something of a rockstar ingredient in health circles lately – and for good reason. This bright golden spice has been used for centuries in Indian Ayurvedic medicine to treat a wide range of ailments. Modern science has revealed groundbreaking evidence about turmeric‘s therapeutic qualities, deeming its primary active phytochemical, curcumin, a super antioxidant and anti-inflammatory. When paired with olive oil specifically, turmeric becomes even more potent. The fat magnifies its absorption rate, unleashing a synergistic combination that research shows can combat inflammation, enhance cognition, improve cardiovascular function, and more.
In this extensive guide, we‘ll unpack the science-backed benefits of one of nature’s most powerful food duos. You’ll learn exactly how olive oil optimizes turmeric, the specific health conditions this pair targets, my personal experience supplementing with turmeric and olive oil, plus simple ways to integrate them into your daily routine. If you deal with any symptoms related to inflammation – from arthritis to high blood pressure to brain fog – get ready for potentially big changes ahead. Combining turmeric with olive oil may profoundly transform your health over time.
Why Olive Oil Boosts Turmeric‘s Effects
While clearly beneficial on its own, turmeric requires a helper ingredient to fully unlock its superpowers. The problem lies in its limited bioavailability. Curcumin is fat soluble, meaning it’s not easily dissolved and absorbed within the water-based environment inside our bodies. Pairing turmeric with a lipid-rich sidekick addresses this. Of all turmeric combo options, olive oil emerges strongest.
Olive oil is uniquely composed almost entirely of oleic acid, a mono-unsaturated omega-9 fatty acid. Studies demonstrate that oleic acid in particular can enhance curcumin bioavailability in the body by up to a staggering 2000% [1]. Olive oil also contains fatty acids and antioxidants with anti-inflammatory properties that compound curcumin’s effects. It lubricates the cell membranes throughout our bodies, enabling more efficient transport of curcuminoids into cells and tissue.
Simply put, olive oil acts as a “driver” that carries the anti-inflammatory and antioxidant payload of turmeric directly to the areas of your body that need it most. This one-of-a-kind pairing can reach corners of your physiology conventional treatments struggle to access. So if you’re taking turmeric for any therapeutic reason, be sure to consume it alongside olive oil whenever possible to amplify results.
Potent Anti-Inflammatory Effects
Of all turmeric and olive oil’s magic, their anti-inflammatory prowess may be the most impressive. Chronic inflammation drives the progression of nearly every modern disease, from diabetes to autoimmunity disorders to heart disease and cognitive decline [2]. Quelling inflammation early on can profoundly impact long-term wellness.
Several trials indicate that together, curcuminoids and oleic acid suppress pro-inflammatory cytokines much more than either alone [3]. One study on patients with type 2 diabetes found just one gram of curcumin and olive oil for six weeks decreased inflammatory markers IL-6 by 49% and TNF-a by 43% [4].
Translated into real world effects, this powerful anti-inflammatory force can alleviate arthritis symptoms, improve asthma, enhance recovery after injury or illness, normalize blood pressure, support healthy cholesterol levels, and beyond [5]. Personally, I struggled with occasional knee pain for years until making a turmeric and olive oil elixir part of my daily routine. After two months, it completely disappeared along with my post-workout muscle soreness. If you deal with ANY chronic inflammation or pain issues, I cannot recommend this combination enough.
Protection Against Cognitive Decline
As an unrelenting anti-inflammatory, curcumin swoops in to address the root cause of many cognitive disorders too. Brain inflammation often develops first in dementia-related diseases like Alzheimer’s [6]. Runaway inflammation then triggers microglial cells to destroy healthy brain tissue over time, leading to erosion of critical connections and brain atrophy [7]. As you might guess, curcumin applies the brakes here as well.
Research shows that by mitigating inflammation, curcumin and oleic acid together shield the brain on multiple fronts. They prevent microglial immune cell activation in ways current Alzheimer’s drug candidates cannot replicate [8]. Multiple human trials also demonstrate that regular turmeric and olive oil consumption reduces risk of cognitive decline by improving memory, focus and attention span even into old age [9]. Scientists believe turmeric’s ability to enhance blood flow and neuron-building BDNF may play a role too.
If you feel your thinking skills declining either subtly or severely, combining consistent small doses of turmeric and EVOO is smart preventive medicine. I add it to my morning smoothie or eggs daily purely to keep my brain sharp as I age! Those genetically predisposed to neurodegeneration may especially benefit.
Natural Support for Cancer Treatment
Could turmeric and olive oil influence genes implicated in cancer development? Early research indicates they may offer utility here as well. The combination exhibits selective cytotoxicity against malignant cells, meaning it leaves healthy cells intact while ushering cancer cells towards apoptosis (programmed death) [10]. Studies show this tandem activates enzymes and genes that specifically weaken membranes around cancer cells and sensitize them to chemo and radiation [11].
Curcumin also appears to inhibit angiogenesis – the growth of new blood vessels that feed tumours. It also impedes cancer metastasizing to other sites [12]. Though human data is limited thus far to colon cancer, early findings imply adding both turmeric and EVOO to conventional cancer paradigms could improve outcomes. It may support prevention too.
Protection Against Heart Disease
Endothelial dysfunction, characterized by loss of proper blood vessel elasticity, sets the stage for atherosclerosis and eventual heart attack or stroke. By preserving endothelial cell health, turmeric and olive oil obstruct one insidious process underlying most cardiovascular events.
Oleic acid upregulates production of nitric oxide, a signalling molecule key for flexible artery walls and easy blood flow [13]. Simultaneously, curcumin squashes inflammation and oxidative stress stiffening arterial linings [14]. One human study discovered that consuming one gram curcumin and olive oil twice daily for eight weeks decreased atherosclerosis progression by a stunning 48% [15]!
Through enhancing endothelial function and flexibility, turmeric and EVOO also promote healthy blood pressure [16]. They stabilize cholesterol profiles as well. Incorporating modest daily amounts into your regimen after age 40 may powerfully support lifelong cardiovascular health. Those with active heart disease can benefit too but should consult their doctor first.
Other Noteworthy Benefits
Beyond the major areas detailed above, regular turmeric and olive oil consumption furnishes other advantages:
Arthritis Relief – By blocking pro-inflammatory cytokines, curcumin alleviates joint inflammation and damage in osteoarthritis as effectively as ibuprofen. Combining it with olive oil amplifies effects [17].
Improved Memory – Along with shielding memory center pathways, curcumin promotes new neural connections. Healthy blood fats like olive oil’s oleic acid facilitate this rejuvenation [18].
Healthier Weight – Oleic acid and curcumin each help regulate metabolism and hunger hormones like leptin for healthier body composition [19].
Depression Support – Via dampening brain inflammation, curcumin replicates effects of antidepressant medications. Oleic acid elevates mood-boosting serotonin [20].
Gut Health – Curcumin and oleic acid ease intestinal inflammation and reinforce tight junctions for improved barrier function and microbiome balance [21].
Integrating Turmeric and Olive Oil Into Your Routine
Now that you know why uniting turmeric with olive oil can be a health game-changer, let’s discuss practical application. Here are some tips:
Consume Absorbed Formulations
Seeking out formulas premixed with oils for maximum absorption takes the guesswork out. I use Zhou Nutrition’s Turmeric capsules blended with olive oil and black pepper daily.
Add EVOO When Cooking Turmeric
Sauteeing veggies or eggs? Include some turmeric and olive oil! The heat and fat maximize curcumin absorption.
Make Golden Milk
Sip this anti-inflammatory elixir just before bed. Simmer turmeric powder into warmed plant-based milk with olive oil and spices.
Blend Into Salad Dressings
Making your own dressing? Mix EVOO, lemon juice, Dijon mustard, garlic and turmeric powder. Toss with greens or grains.
How Much To Take
Most studies use turmeric doses from 500-1500mg twice daily with at least 50-100ml olive oil split into several servings. Divide this combo into 2-3 intakes to maintain steady curcumin blood presence.
Start low if you’re new to turmeric as it can initially cause indigestion. Also note that turmeric and olive oil together amplify effects of medications including blood thinners. Check with your doctor about potential interactions.
Life-Changing Indeed!
I’m personally blown away by how powerfully turmeric and olive oil work synergistically in the body. They truly satisfy the classic adage “the whole is greater than the sum of its parts”. If you struggle with pain, gut issues, brain fog or any inflammatory condition, remember this dynamic duo. Consuming turmeric alongside liberal olive oil grants more profound benefits over either alone. Science confirms this is one pairing that lives up to its vaunted reputation. Welcome it abundantly into your kitchen and thrive!
Sources:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/[2] https://www.health.harvard.edu/staying-healthy/understanding-the-dangers-of-inflammation
[3] https://www.liebertpub.com/doi/abs/10.1089/jmf.2006.1209?journalCode=jmf
[4] https://care.diabetesjournals.org/content/27/12/2994
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781139/
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989875/
[8] https://pubmed.ncbi.nlm.nih.gov/26724909/
[9] https://www.ebiomedicine.com/article/S2352-3964(17)30062-8/fulltext
[10] https://acsjournals.onlinelibrary.wiley.com/doi/10.1021/jf072297g
[11] https://pubmed.ncbi.nlm.nih.gov/26795472/
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929771/
[13] https://www.ahajournals.org/doi/10.1161/01.ATV.0000102919.52108.4b
[14] https://www.sciencedirect.com/science/article/abs/pii/S0944711300800732
[15] https://www.liebertpub.com/doi/abs/10.1089/met.2016.0108?journalCode=met
[16] https://care.diabetesjournals.org/content/36/2/e21
[17] https://www.sciencedirect.com/science/article/abs/pii/S0944711300800732
[18] https://www.frontiersin.org/articles/10.3389/fnagi.2015.00114/full
[19] https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/oleic-acid-occurrence-biosynthesis-and-health-related-uses/861BB436E625C82D46510A1CE309A634
[20] https://www.cureus.com/articles/37826-a-review-of-curcumin-and-its-derivatives-as-a-potential-treatment-for-depression#fig4
[21] https://www.frontiersin.org/articles/10.3389/fmed.2020.00215/full