Turmeric is a widely used spice, but turmeric milk— also known as Golden milk — is a traditional Indian drink that is becoming increasingly popular in Western countries. It’s a nutrient-dense beverage with a lot of potential. It’s known for its many health benefits and is frequently used as an alternative medicine to strengthen immunity and prevent sickness.
What is Turmeric Milk?
As the name suggests, turmeric milk is a golden beverage made from an infusion of dried turmeric root or turmeric powder blended with milk. While the taste is somewhat bitter, the milk dilutes the turmeric’s spiciness. This Indian tonic, formally known as Haldi Ka Doodh, is typically made with only turmeric and cow’s or plant-based milk, but it can also contain cinnamon, cardamom powder, ginger, and pepper or cloves, making it even more tasty and beneficial to health.
This is one of the most excellent beverages to use as a general tonic for the body, thanks to the antioxidants and active compounds in turmeric and the mineral components in milk. Here are 11 science-based benefits of golden milk — and a recipe for making your own.
1. Healthy Skin
Drinking antioxidant-packed turmeric milk can significantly boost skin health while protecting you from aging. Studies have also found that turmeric has beneficial effects on tissue and collagen. Furthermore, applying turmeric milk directly to areas of irritation or inflammation is even more effective for conditions like alopecia, acne, psoriasis, radiodermatitis, and more.
2. Reduces Inflammation
Golden milk’s main ingredients (turmeric, cinnamon, and ginger) contain anti-inflammatory properties. Inflammation reduction can aid in the prevention or treatment of a variety of illnesses, including:
- Alzheimer’s disease
- Arthritis
- Cancer
- Heart disease
- Metabolic syndrome
Due to turmeric’s active component, curcumin, adding golden milk to one’s daily diet can help to reduce inflammation. For example, a small trial of 45 people found that taking 500 milligrams (mg) of curcumin was as efficient at reducing inflammation as taking 50 mg of typical arthritis medication.
3. Repairs and Prevents Cell Damage
Curcumin is also an antioxidant. Antioxidants have been found in several studies to assist a person’s body repair cell damage and lessen the risk of various ailments. For example, a 2015 study found that antioxidants in spices and foods have a positive effect on decreasing cell damage.
4. Improves Mood
Curcumin may improve mood in people who consume it regularly. A small study with 60 participants found that taking curcumin supplements could improve symptoms in people with major depressive disorder. Those who took both curcumin and antidepressants had the most significant improvement.
Still, further research is needed to determine its efficacy and the appropriate doses, as the study’s authors also stated that the findings were not statistically significant.
5. Supports Brain Function and Improves Memory
Previous studies have linked turmeric to improved brain function. However, more recent research is needed to verify its effectiveness thoroughly.
Golden milk’s components, ginger and cinnamon, have shown promise in animal experiments. For example, one study looked at the influence of cinnamon on the preservation of specific proteins linked to Parkinson’s disease. These proteins guard against memory loss and tremors, two of the disease’s symptoms. The findings were promising, but more human trials are needed to demonstrate how helpful cinnamon is for boosting brain function.
6. Prevents Heart Disease
Golden milk’s three primary ingredients have shown the potential to lower the risk of heart disease and improve mood. However, these studies were small and limited. Additionally, the quantity of each ingredient in golden milk may not be sufficient to reap the benefits fully.
A small study found that those who took curcuminoids following coronary artery bypass surgery had a decreased rate of myocardial infarction events, like heart attacks. The rate dropped from 30% in the placebo group to around 13% in the curcuminoid group. However, more recent research is needed to back up these conclusions.
7. May Reduce Cancer Risk
Previous studies on curcumin, ginger, and cinnamon, suggest that they may reduce cancer risk. Many alternative health websites repeat these claims. However, most of these studies are:
- Older
- Limited
- Done in test tubes
- Not definitive
Furthermore, the low levels of these spices in golden milk are unlikely to affect cancer risk. However, more research is required to get definitive conclusions.
8. Lowers Blood Sugar Levels
Some studies have found that consuming ginger may reduce fasting blood sugar in people with type 2 diabetes. A 2017 double-blind placebo-controlled experiment supported these findings. The researchers divided 50 people with type 2 diabetes into two groups. One group received 2,000 mg of ginger each day for ten weeks, whereas the other received a placebo. The researchers discovered that the ginger considerably lowered the subjects’ fasting blood sugar levels at the end of the trial.
However, just as more research is needed to prove that the elements in golden milk may help reduce the risk of cancer, more research is required to show golden milk can lower blood sugar.
9. Boosts the Immune System
Golden milk’s contents are also high in antioxidants and anti-inflammatory compounds, which may help to boost your immune system. This is why many people drink golden milk to help them recover from common sicknesses like the flu. In addition, according to a review of studies, curcumin has antifungal, antibacterial, and antiviral effects, which can help a person better fight infection. Cinnamon and ginger are also traditional home remedies for colds and cases of flu.
Furthermore, chemicals found in fresh ginger may inhibit the growth of certain bacteria. As a result, ginger extract can combat the human respiratory syncytial virus (HRSV), which causes respiratory infections. Similarly, lab tests suggest that cinnamaldehyde, the active ingredient in cinnamon, may inhibit bacterial development. It may also improve the treatment of fungi-caused respiratory tract infections.
10. Improves Bone Health
Many fortified plant-based kinds of milk are high in vitamin D and calcium, which are beneficial to bone health. Calcium is a crucial mineral for optimal bone health. Vitamin D aids in the absorption of calcium from foods.
Non-dairy milk, such as coconut milk, is commonly used to make golden milk. As a result, consumers should look for enriched versions that incorporate additional nutrients to reap this benefit.
11. Aids Digestion
The ginger in golden milk may assist digestion. Ginger is a popular anti-nausea and anti-vomiting home remedy. This is backed up by much research. For example, ginger was an effective and low-risk treatment in one study of people suffering from chemotherapy-induced nausea.
How to Make Golden Milk at Home
Homemade golden milk is easy to make. Follow this recipe for a single serving (about one cup) of golden milk:
Ingredients:
- 1 tsp of turmeric
- 1/2 cup (120ml) of unsweetened milk of your choice
- 1/2 tsp of cinnamon powder
- One small piece of fresh ginger or 1/2 tsp of ginger powder
- One pinch of ground black pepper
- 1 tsp of maple syrup or honey (optional)
Directions:
- Combine all ingredients in a small saucepan or pot and bring to a boil.
- Reduce the heat and simmer for 10 minutes or until fragrant and flavorful.
- Strain the drink through a fine strainer into mugs.
- Top it off with a pinch of cinnamon.
As a bonus, golden milk can be made in advance and kept in the fridge for five days. Then, before consuming it, simply reheat it.
