Golden milk is a traditional Indian drink that people make with turmeric, which gives it a yellow or gold hue. People also call golden milk “turmeric milk.”
To make golden milk, a person must warm up nondairy milk with turmeric, cinnamon, ginger, and other spices.
Many of these spices contain antioxidants or anti-inflammatory properties. In this article, learn about the 20 Amazing Health Benefits Of Drinking Turmeric Milk Daily.
1. Improves bone health
Curcumin in turmeric reduces pain and improves joint functioning in patients with rheumatoid arthritis. It also safeguards bone tissue and prevents bone loss.
Our body gets calcium, phosphorus, potassium, proteins, vitamin K, and vitamin D by drinking milk. All these nutrients keep our bones strong and healthy.
Drinking milk lowers the risk of fractures and osteoporosis.
2. Helps with sleep and anxiety
In modern times, almost everyone’s sleep schedule seems to go for a toss at some point in people’s lives. Inadequate rest and sleep at the end of the day may not seem that big of an ordeal, but in the long term, it has detrimental effects. Amongst other consequences, stress and anxiety perhaps top the list in this matter.
However, do not despair just yet! All you need is a warm glass of turmeric milk before you go to bed and you will sleep like a baby. Apart from tasting delicious, the amino acids in the beverage help you get along and have a well-rested bout of sleep. This makes sure that you wake up fresh and without the side of any blues.
3. Loads of nutrients from milk
Milk is loaded with proteins and linoleic and omega-3 fatty acids which are beneficial for good health.
Milk is rich in calcium, vitamin D, vitamin B2, vitamin B12, potassium, phosphorus, and selenium. It also contains vitamin A, zinc, magnesium, and vitamin B1.
All these nutrients make milk a complete and healthy drink.
4. Anti-inflammatory
Turmeric contains curcumin. Research has shown curcumin to be highly effective in reducing inflammation.
The anti-inflammatory effect of curcumin is most likely mediated through its ability to inhibit cyclooxygenase-2 (COX-2), lipoxygenase (LOX), and inducible nitric oxide synthase (iNOS).
This effect of turmeric makes turmeric milk highly beneficial in reducing pain, swelling, etc.
5. May help fight and prevent cancer
Small-scale studies have reported a beneficial effect of turmeric on lung, skin, breast, prostate, and colon cancer.
Additionally, it possesses characteristics that help dampen the adverse effects of chemotherapy in people already undergoing it. However, talk to your doctor before you start turmeric supplements while undergoing chemotherapy.
6. Kidney health
Cells in the filtering apparatus in the kidneys are often affected in cases of diabetes, painkiller medication abuse, and hypertension. Turmeric may help repair and regenerate these cells and thus delay the onset of kidney failure.
7. Helps control pain
There are many anti-inflammatory qualities in turmeric milk. Milk supports bone health. Additionally, turmeric’s anti-inflammatory qualities aid in reducing joint discomfort and inflammation.
A regular glass of turmeric milk can help your bones grow stronger and ease arthritis-associated joint pain and stiffness.
8. Helps with anxiety and depression
There is mounting proof that depression and inflammation are related. Antioxidants such as curcumin present in turmeric help treat depression symptoms and reduce chronic inflammation.
Neurotransmitters serotonin and dopamine in the brain are increased by turmeric, which elevates mood in people who consistently consume it.
9. May enhance skin health
Turmeric has historically been used to treat a variety of skin disorders. Skincare items such as skin gels and other cosmetics frequently contain curcumin as a component. The substance is proven to improve skin defense due to its antioxidant content.
Additionally, turmeric milk’s cinnamon encourages the creation of collagen. This fights against early indications of aging and supports skin health.
10. Possible aid in diabetes treatment
Turmeric curcumin can lower blood glucose levels, assisting in the treatment of diabetes. The substance aids in reducing liver problems brought on by diabetes.
Inflammation and oxidative stress, two frequent issues connected to diabetes, are avoided by curcumin. Spices such as ginger and cinnamon were discovered in a study to have favorable effects on diabetes. These spices demonstrated anti-obesity and hepatoprotective properties in the rat trial.
11. May Improve Memory and Brain Function
Golden milk may be good for your brain, too.
Studies show that curcumin may increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that helps your brain form new connections and promotes the growth of brain cells. Low levels of BDNF may be linked to brain disorders, including Alzheimer’s disease.
Other ingredients may provide benefits as well. For instance, one of the hallmarks of Alzheimer’s is an accumulation of a specific protein in the brain, called the tau protein. Test-tube and animal studies suggest that compounds in cinnamon may help reduce this buildup.
What’s more, cinnamon appears to reduce the symptoms of Parkinson’s disease and improve brain function in animal studies. Ginger may also boost brain function by improving reaction time and memory. Moreover, in animal studies, ginger appears to protect against age-related brain function loss.
That said, further human research is needed to fully understand the effects of these ingredients on memory and brain function.
12. May Protect Against Heart Disease
Heart disease is the worldwide leading cause of death. Interestingly, cinnamon, ginger, and turmeric — the key ingredients in golden milk — have all been linked to a lower risk of heart disease. For instance, a review of 10 studies concluded that 120 mg of cinnamon per day may lower total cholesterol, triglyceride, and “bad” LDL levels while raising “good” HDL levels.
In another study, 41 participants with type 2 diabetes were given 2 grams of ginger powder per day. At the end of the 12-week study, measured risk factors for heart disease were 23–28% lower. What’s more, curcumin may improve the function of your blood vessel linings — known as endothelial function. Proper endothelial function is important for a healthy heart.
In one study, people undergoing heart surgery were given either 4 grams of curcumin or a placebo a few days before and after their surgery. Those given curcumin were 65% less likely to experience a heart attack during their hospital stay than people in the placebo group.
These anti-inflammatory and antioxidant properties may also protect against heart disease. However, studies are small and far between, and more are needed before strong conclusions can be made.
13. May Lower Blood Sugar Levels
The ingredients in golden milk, particularly ginger and cinnamon, may help lower blood sugar levels. For instance, 1–6 grams of cinnamon per day may lower fasting blood sugar levels by up to 29%. Moreover, cinnamon may reduce insulin resistance.
Insulin-resistant cells are less able to take up sugar from your blood, so lowering insulin resistance generally lowers blood sugar levels. Cinnamon seems to reduce how much glucose is absorbed in your gut after a meal, which can further improve blood sugar control.
Similarly, regularly adding small amounts of ginger to your diet may help lower fasting blood sugar levels by up to 12%. A small, daily dose of ginger may also lower hemoglobin A1C levels by up to 10% — a marker of long-term blood sugar control.
That said, the evidence is based on only a few studies, and more research is needed to confirm these observations. It’s worth noting that most golden milk recipes are sweetened with honey or maple syrup. If any, blood sugar-lowering benefits are likely only present when drinking unsweetened varieties.
14. Has Antibacterial, Antiviral, and Antifungal Properties
In India, golden milk is often used as a home remedy against colds. In fact, the yellow drink is touted for its immune-boosting properties. Test-tube studies suggest that curcumin has antibacterial, antiviral, and antifungal properties which may help prevent and fight infections.
Although the results of test-tube studies are promising, there is currently no evidence that golden milk reduces infections in people. Moreover, compounds in fresh ginger may inhibit the growth of some bacteria. Ginger extract may fight the human respiratory syncytial virus (HRSV), a common cause of respiratory infections.
Similarly, lab test studies indicate that cinnamaldehyde, the active compound in cinnamon, may prevent the growth of bacteria. In addition, it may help treat respiratory tract infections caused by fungi. The ingredients in golden milk also have strong antioxidant and anti-inflammatory properties which may strengthen your immune system.
15. Ginger and Turmeric May Improve Digestion
Chronic indigestion, also known as dyspepsia, is characterized by pain and discomfort in the upper part of your stomach. Delayed stomach emptying is a potential cause of indigestion. Ginger, one of the ingredients used in golden milk, may help relieve this condition by speeding up stomach emptying in people suffering from dyspepsia.
Research further shows that turmeric, another ingredient used to make golden milk, may help reduce indigestion symptoms. Turmeric may also improve the digestion of fat by increasing your production of bile by up to 62%. Finally, studies show that turmeric can help maintain proper digestion and prevent flare-ups in individuals with ulcerative colitis, an inflammatory digestive disorder resulting in ulcers in the gut.
16. Turmeric milk helps in Weight loss
Being overweight or obese is a health issue and many countries consider obesity to be a major lifestyle disorder. Weight is a sore point for many of us and weight loss is a grueling and long endeavor. Turmeric milk can be your ‘power drink’ in your weight loss journey!
The combination of turmeric and milk consists of essential fatty acids, antioxidants, and anti-inflammatory agents. This generates heat in the body which leads to the breakdown of accumulated fat and accelerated weight loss. Add grated ginger and a few Aliv seeds and honey or jaggery to a cup of warm turmeric milk and drink before bed for best results.
17. Defends Against Cold
Milk is considered to relieve sore throats. When you have a normal cold, you will be quite weary due to constant sneezing and headaches. Having a cup of hot turmeric milk will aid you in battling your illness and feeling more energetic. Turmeric milk can benefit you in various ways, from healing cold and flu to alleviating joint discomfort.
Turmeric stimulates mucus formation, which is responsible for flushing away germs that clog your respiratory system. In addition, turmeric’s antifungal and antibacterial characteristics can help fight other inflammatory illnesses, adding to the list of turmeric milk benefits.
18. Improves Liver Health
Turmeric milk is an excellent liver tonic since it works on detoxification pathways and other characteristics necessary for health and longevity. It cleanses your blood and improves its flow throughout your system. One glass of turmeric milk a day can often help purify your liver and eliminate all toxins, leaving you feeling revitalized.
19. Relief in the Menstruation Phase
Turmeric milk is an effective pain reliever for aches and pains. Menstruation can be a difficult period for a woman. The body weakens, and discomfort spreads throughout the body. A glass of turmeric milk can give them some much-needed relief from stomach and leg cramps.
20. Stabilizes Respiratory Problems
Respiratory infections, sinus infections, lung congestion, asthma, and bronchitis can be relieved by drinking warm turmeric milk every day. It is highly recommended you drink turmeric milk regularly if you have been suffering from flared sinuses or respiratory problems for a lot longer.
The antimicrobial effect of turmeric’s curcumin component produces sufficient warmth in your system to clear your airways of mucus and sinus troubles. Drinking a glass of warm turmeric milk throughout the day to calm your body – both persistent and acute – is recommended by some researchers. In addition, it helps you have a good night’s sleep helping you breathe easier.
21. Helps in Hair Issues
Turmeric treats scalp issues, including itching, thinning hair, and edema. You can also use it to treat any staph infection in the head that causes hair loss.
It can minimize dandruff by drinking turmeric milk daily or putting a turmeric paste on your scalp. Turmeric milk can help you address your hair fall issue since it contains all the necessary nutrients for your hair.
22. Slows Down Ageing
The antioxidant properties of turmeric slow down aging by preventing damage to body cells. It also helps prevent the formation of fine lines and wrinkles. It protects skin from the ultraviolet light of the sun, which is a common contributor to aging. Research has also shown it can make skin soft and smooth.
23. Prevents Eye Diseases
Turmeric curcumin also prevents diseases of the cornea in the eye. Corneal neovascularization is when the blood vessels in the cornea to the limbus are blocked. It can lead to blindness as well.
However, studies have shown that curcumin inhibited the blockage, eventually preventing blindness. It is also known to exacerbate the wound healing process of the cornea.
24. Turmeric Milk in Pregnancy
The benefits of turmeric milk in pregnancy are well known if you have grown up in an Indian household. It can help boost your mood, relieve nausea, and provide sound sleep. It’s rich in essential nutrients, which can help strengthen the mother’s immunity.
Since it’s nutrient-dense, it provides energy for the growth and development of the child and mother. It’s a good source of nourishment and can be included in the daily diet. In addition, it can work to alleviate pregnancy-related pains in the body.
25. May Help Treat Insomnia
Turmeric milk may also improve sleep quality. Mice studies have shown that turmeric in milk can prevent sleep deprivation.
Curcumin may also reduce your anxiety levels, further promoting sleep quality.
Turmeric milk doesn’t necessarily mean turmeric alone. The beverage is a powerful combination of other important spices (like cinnamon and ginger) that contribute to its overall nutritional value.
What we have discussed are the potential benefits turmeric milk can offer. To avail of them, you must consume milk regularly. But how do you do it? How to prepare this decoction?
How To Prepare Turmeric Milk
Preparing golden milk at home is easy. The following recipe gives you a single serving (1 cup) of milk.
What You Need
- 2 tablespoons of turmeric
- 1 cup (100 ml) of unsweetened milk
- 1 tablespoon of cinnamon powder
- 2 tablespoons of ginger powder
- 2 pinch of ground black pepper
- 1 tablespoon of honey (optional, to improve taste)
Directions
- Make sure you mix all the ingredients inside the pot and boil it.
- Try and reduce heat and simmer for 5 minutes.
- Strain the drink through a fine strainer into mugs.
- You can top the beverage with a pinch of cinnamon.
You can prepare this milk and refrigerate it for up to five days. Reheat it before drinking.
Side Effects Of Turmeric Milk?
May Lower Blood Sugar Levels Way Too Much
Direct research is lacking in this regard. Anecdotal evidence suggests that turmeric milk may lower blood sugar levels way too much if taken along with antidiabetic medication. If you are dealing with diabetes, please check with your doctor before you consume turmeric milk.
May Aggravate Kidney Stones
Turmeric contains 2% oxalate. At high doses, this can cause or aggravate kidney stones in susceptible individuals. Hence, please avoid use if you have kidney issues.
Moderation is the key when it comes to the consumption of turmeric milk. Excessive curcumin can cause diarrhea, cramping, nausea, vomiting, and uneasiness.
Consuming a glass per day with a small pinch of turmeric is safe. If you are dairy intolerant, please avoid this milk. Instead, you can try using turmeric with nut milk.
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