If you are on the hunt for a warm and comforting beverage that offers a plethora of health benefits, turmeric milk, also known as golden milk, might just be the answer you are looking for. This delicious and creamy drink has been enjoyed for centuries for its powerful anti-inflammatory and immune-boosting properties. From reducing the risk of chronic diseases to improving brain function and promoting better sleep, the advantages of turmeric milk are truly endless. So why not cosy up with a cup and experience the many health benefits of drinking haldi milk for yourself?
The main ingredient used in turmeric milk is turmeric. Let us just see some information on turmeric and its compounds.
Turmeric and its constituents
The turmeric plant, also known as Curcuma longa Linn., is a member of the ginger family.
The spice is derived from the plant’s rhizomes, which are nothing but underground stems. These stems grow horizontally and produce shoots and roots. The plant is cultivated all over India as well as in other parts of Central America and Asia.
Turmeric is also referred to as the ‘Queen of Spices” because of its golden colour and strong flavour. It has a peppery smell and is frequently used as a spice across the world. Turmeric has also been used as medicine in Asia and India for thousands of years.
Turmeric gives both flavour and colour to food. This spice is mostly used in the form of curry powder, along with other spices, to prepare both non-vegetarian and vegetarian meals. It can also be found in mayonnaise, sauces, pickles, mustard, and chutneys.
Turmeric can also be eaten in liquid form, such as through the addition of turmeric to milk.
Curcuminoids in turmeric are the biologically active compounds that give it a bright yellow to deep orange colour. Curcumin is the most important of these polyphenolic, fat-soluble compounds, followed by desmethoxycurcumin and bisdemethoxycurcumin.
Turmeric, additionally, contains volatile oils such as atlantone, zingiberone, and turmerone. All these elements play a role in turmeric’s various health benefits.
So, let us dive into the benefits of drinking turmeric milk.
Benefits of drinking turmeric milk
There are several advantages of drinking turmeric milk. Some of the potential benefits of drinking turmeric milk include:
1. Has anti-inflammatory properties and reduces joint pain
Golden milk contains compounds that have potent anti-inflammatory activity.
Chronic inflammation is regarded as playing a key role in chronic illnesses such as:
- Metabolic syndrome
- Cancer
- Heart disease
- Alzheimer’s disease
As a result, diets packed with anti-inflammatory compounds may lower the risk of developing these illnesses.
According to studies, curcumin (the active element in turmeric), ginger, and cinnamon have powerful anti-inflammatory qualities.
Studies even show that curcumin’s anti-inflammatory benefits are equivalent to those of certain prescription medications but without the negative effects.
These anti-inflammatory properties may help alleviate joint discomfort caused by rheumatoid arthritis and osteoarthritis.
For instance, in one study of 45 individuals with rheumatoid arthritis, 500 milligrams of curcumin daily reduced more pain in the joints than 50 grams of a commonly used arthritis medicine or a combination of curcumin and the drug.
2. Benefits of turmeric milk for the skin
Turmeric is a popular spice worldwide and has been found to have anti-inflammatory, antioxidant, anti-microbial, and anti-neoplastic effects.
The fact that, according to growing research, curcumin, an active compound found in turmeric, may be used therapeutically to treat several dermatologic conditions, is promising.
A study conducted in 2016 on individuals with skin conditions including alopecia, acne, atopic dermatitis, oral lichen planus, facial photoaging, pruritus, psoriasis, vitiligo, and radiodermatitis showed significant improvement in the disease condition’s severity when curcumin/turmeric products and supplements were given both topically and orally.
Additionally, research in 2021 revealed that curcumin has an anti-pigmentary effect on the skin that helps treat hyperpigmentation.
There is not much evidence on how turmeric milk can be beneficial for skin health directly. However, consuming turmeric and applying it topically may be beneficial for your skin.
3. May help in improving memory and brain function
Golden milk may also be beneficial to your brain.
Research shows that curcumin may raise brain-derived neurotrophic factor, or BDNF.
BDNF, a brain-derived compound, is crucial for the growth of brain cells and the formation of new connections within the brain. There has been evidence that low levels of BDNF may be connected to brain disorders that include Parkinson’s disease and Alzheimer’s disease.
In addition, another study conducted on turmeric reveals that consuming it improves memory and attention in people with Alzheimer’s disease as well as adults without dementia.
4. May reduce the likelihood of cancer
Cancer is characterised by uncontrolled cell proliferation.
Alternative anti-cancer treatments are becoming increasingly popular alongside conventional therapy. Surprisingly, some studies show that turmeric, along with some of the spices that are used in golden milk may have some health advantages.
Curcumin, the key component in turmeric, for example, may kill isolated cancerous cells in a test tube (it inhibits tumour initiation) as well as inhibit the growth of new blood vessels (it prevents tumour promotion), thus restricting their potential to spread.
Nonetheless, evidence on the anti-cancer advantages of curcumin in humans is limited.
5. Immune system booster
Turmeric milk contains curcumin, which is an immunomodulatory agent (a substance that suppresses or stimulates the immune system and helps in fighting infections, cancer, or even other diseases).
It can improve the functioning of B cells, T cells, natural killer cells, and macrophages. All these cells are critical components of the body’s immune system.
One test-tube research review reveals that curcumin has antiviral, antibacterial, and antifungal characteristics that may help an individual fight illness more effectively.
Golden milk is also commonly used to treat common ailments such as the common cold and flu.
Despite promising results in test tube studies, there is presently no solid proof that golden milk decreases infections in humans.
6. Promotes digestive health
Turmeric milk is also known for its digestive benefits. Turmeric can stimulate the production of bile by 62%, which helps break down fats in the digestive system.
In a study, turmeric use helped to improve the signs and symptoms of a digestive condition called irritable bowel syndrome. Also, turmeric contains curcumin, which has carminative, anti-inflammatory, and antibacterial effects that may benefit gastrointestinal health.
7. Helps enhance mood
Turmeric, and especially its main ingredient curcumin, may improve mood and alleviate depressive symptoms, although more research is needed on this topic.
It has been found that low levels of BDNF are linked to depression.
In a 6-week study, 60 people with serious depression were given an antidepressant, curcumin, or both.
Those given simply curcumin improved similarly to those given antidepressants, but the combo group had the highest benefits.
8. Reduces the risk of heart disease
Dyslipidaemia is a significant and prevalent risk factor for cardiovascular disease in the population.
Consuming turmeric milk can help reduce the risk of cardiovascular disease by improving levels of cholesterol and decreasing inflammation in the body.
Research conducted in 2017 shows that curcumin has decreased the risk of heart disease by improving lipid levels in the body.”
9. May help with bone strength
The milk in this drink is important. Milk is high in vitamin D and calcium. Both nutrients are required for healthy bones.
Turmeric has also been shown to protect bones. Preliminary evidence indicates that turmeric, when taken in appropriate quantities, can reduce bone loss by up to 50%. More research is needed to determine whether these outcomes can prevent osteoporosis in humans.
10. Helps people with insomnia
Turmeric milk could also help you sleep better. Turmeric in milk has been found in mice studies to prevent sleep deprivation.
The warm milk and spices in this beverage can help soothe the mind and promote relaxation, making it easier to fall and stay asleep.
11. May help in lowering blood glucose levels
Turmeric milk has been found to be beneficial for lowering blood glucose levels.
Curcumin, the active compound in turmeric, has been shown in studies to improve insulin sensitivity and have antihyperglycemic properties, both of which can help regulate blood sugar levels.
12. Helps in preventing cell damage
Curcumin has antioxidant properties. Antioxidants may help a person’s body repair damaged cells and reduce the likelihood of various ailments.
One 2015 study, for instance, discovered that antioxidants included in foods and spices, including turmeric, help reduce cell damage.
Preparation of turmeric milk
Turmeric milk, also known as golden milk, is a simple and delicious drink that can be made at home with just a few ingredients. Here is a recipe for preparing turmeric milk:
Ingredients:
- 2 cups of milk (you can use any type of milk—cow’s milk, almond milk, or coconut milk)
- 1 teaspoon of turmeric powder
- 1 teaspoon of honey (optional)
- 1/2 teaspoon of cinnamon (optional)
- 1/2 teaspoon of ginger powder (optional)
- A pinch of black pepper (optional)
Instructions:
- Heat the milk in a saucepan over medium heat until it begins to simmer.
- Add the turmeric powder, cinnamon powder, and ginger powder to the milk and stir well to combine.
- Let the milk simmer for 5–10 minutes, stirring occasionally.
- Add honey to the milk and stir until it is dissolved. If you prefer a sweeter taste, you can add more honey.
- Add a pinch of black pepper to the milk and stir well.
- Once the milk is heated through and all the ingredients are well combined, turn off the heat and pour the milk into a cup.
- Let the milk cool for a few minutes before drinking.
Turmeric milk can be enjoyed at any time of the day, but many people prefer to drink it before bed to promote relaxation and better sleep.
Turmeric milk side effects
Although turmeric milk has several benefits, there are some side effects that you should be aware of:
1. May induce iron-deficiency anaemia
Excess turmeric may interfere with the absorption of iron. This can result in iron deficiency in those individuals who do not eat enough iron.
2. Worsening of kidney stones
Turmeric has oxalate content. In sensitive people, excessive dosages of this might produce or worsen kidney stones. As a result, if you have renal problems, please avoid using turmeric in any form.
3. Upset stomach
Turmeric milk can sometimes cause digestive issues such as nausea, bloating, and diarrhoea. This is more likely to occur if you consume large amounts of turmeric or if you have a sensitive stomach.
4. Allergic reactions
Some people may be allergic to turmeric or other ingredients in the milk, which can cause symptoms such as itching, hives, and difficulty breathing.
Takeaway
In conclusion, the benefits of drinking turmeric milk are numerous and diverse. Turmeric milk has been shown to have anti-inflammatory, antioxidant, and antimicrobial properties, which can help improve overall health and prevent various diseases. Additionally, turmeric milk has been found to have positive effects on skin health, brain function, and the immune system.
However, it is important to keep in mind the potential side effects of turmeric milk, especially if consumed in large amounts or if you have any underlying health conditions. Overall, the advantages of turmeric milk outweigh the potential risks, and it can be a delicious and easy way to incorporate the many health benefits of turmeric into your diet. So, consider adding a warm cup of turmeric milk to your daily routine and reaping the benefits of this golden elixir.
