Golden milk — also known as turmeric milk — is an Indian drink that has been gaining popularity in Western cultures.
This bright yellow beverage is traditionally made by warming up cow’s or plant-based milk with turmeric and other spices, such as cinnamon and ginger.
It’s touted for its many health benefits and is often used as an alternative remedy to boost immunity and stave off illness.
Here are 10 science-based benefits of golden milk — and a recipe to make your own.
- Key Ingredients Are Loaded with Antioxidants: Golden milk is rich in antioxidants, which help protect cells from damage, fight off disease and infections and contribute to your overall health.
- May Help Reduce Inflammation and Joint Pain: Turmeric, ginger and cinnamon, the main ingredients in golden milk, have strong anti-inflammatory properties that may reduce inflammation and joint pain.
- May Improve Memory and Brain Function: Some ingredients in golden milk may help preserve memory and reduce the decline in brain function from Alzheimer’s and Parkinson’s disease.
- Curcumin in Turmeric May Improve Mood: Curcumin, the active ingredient in turmeric, may help reduce symptoms of depression. However, more research is needed.
- May Protect Against Heart Disease: Turmeric, ginger and cinnamon — the main ingredients in golden milk — all have properties that may benefit heart function and protect against heart disease. Still, more studies are needed to confirm these effects.
- May Lower Blood Sugar Levels: Cinnamon and ginger, two main ingredients in golden milk, may lower blood sugar levels and improve insulin sensitivity. However, more research is needed.
- May Reduce Your Risk of Cancer: Studies indicate that cinnamon, ginger and turmeric may offer some protection against cancer. However, results are conflicting and additional research is needed.
- Has Antibacterial, Antiviral and Antifungal Properties: The ingredients used to make golden milk have antibacterial and antiviral properties which may protect your body from infections. Their antioxidant and anti-inflammatory properties may strengthen your immune system as well.
- Ginger and Turmeric May Improve Digestion: Ginger and turmeric, two ingredients in golden milk, may help relieve indigestion. Turmeric may also help relieve symptoms in people with ulcerative colitis.
- Calcium and Vitamin D Contribute to Stronger Bones: Golden milk can be rich in calcium and vitamin D depending on the milk you use. Both of these nutrients contribute to a strong skeleton, reducing your risk of bone diseases, such as osteopenia and osteoporosis.
How to Make Golden Milk
Golden milk is easy to make at home. For a single serving of golden milk or about one cup, simply follow this recipe:
Ingredients:
- 1/2 cup (120ml) of an unsweetened milk of your choice
- 1 tsp of turmeric
- 1 small piece of grated fresh ginger or 1/2 tsp of ginger powder
- 1/2 tsp of cinnamon powder
- 1 pinch of ground black pepper
- 1 tsp of honey or maple syrup (optional)
Directions:
To make the golden milk, simply mix all ingredients in a small saucepan or pot and bring to a boil. Reduce the heat and simmer for about 10 minutes or until fragrant and flavorful. Strain the drink through a fine strainer into mugs and top with a pinch of cinnamon.
Golden milk can also be made in advance and stored in your refrigerator for up to five days. Simply reheat it before drinking.
Golden milk is a delicious drink loaded with antioxidants that may provide an array of health benefits, ranging from a healthier brain and heart to stronger bones, improved digestion and a lower risk of disease.
To reap the most health benefits, use a milk with both calcium and vitamin D and limit the amount of honey or syrup you add to your drink.
I hope you enjoy it!
