Golden milk is a bright yellow traditional Indian drink that is steadily gaining popularity. It’s also known as turmeric milk and is often made with milk, turmeric, cinnamon, ginger, and other spices. Here are its many benefits as well as a recipe to guide you in making yourself a cup.
Benefits of golden milk
Rich in antioxidants
The primary ingredient in golden milk is turmeric which gives it its yellow colour. Curcumin found in turmeric has high antioxidant properties. Antioxidants protect your cells from damage which helps prevent a myriad of diseases. Most recipes also include ginger which is also rich in antioxidants.
Reduce inflammation and joint pain
Turmeric, ginger, and cinnamon have anti-inflammatory properties which protect the body from inflammation-related illnesses like heart disease, cancer, arthritis, and Alzheimer’s disease. For people with arthritis, taking curcumin found in ginger and turmeric reduces joint pain so they end up taking less pain medication.
Relief from headaches
Turmeric helps relieve headaches and for people with sinusitis and other congestion-related conditions, it reduces mucosal swelling and thins respiratory secretions.
Curcumin helps improve mood in people who take it regularly. It helps reduce the symptoms in people with major depressive disorder. It has a calming effect which is why it’s a favourite for people who have sleep problems as well as anxiety and depression.
Improves memory and brain function
Ginger, cinnamon, and turmeric all play a role in boosting brain function and memory. Curcumin increases the levels of BDNF which is a compound that helps your brain form new connections and promotes the growth of brain cells. Low levels of BDNF have been linked to brain disorders including Alzheimer’s disease. Cinnamon also helps reduce the build-up of a protein that’s linked to the development of Alzheimer’s when it accumulates. Ginger helps improve brain function by improving reaction time and memory.
Protect against heart disease
Ginger, cinnamon, and turmeric all help lower the risk of heart disease for a variety of reasons including their anti-inflammatory and antioxidant properties. This is good news given that heart disease is a leading cause of death globally.
Lowering blood sugar levels
Some research shows that ginger has properties that help reduce fasting blood sugar in people with type 2 diabetes. Cinnamon also helps reduce insulin resistance and also reduces how much glucose is absorbed in your gut after a meal which can further improve blood sugar control.
May reduce the risk of cancer
Lab and animal studies report that compounds in cinnamon may help reduce the growth of cancer cells. Ginger also has anti-cancer properties. More research is needed though on the anti-cancer properties of cinnamon, ginger, and turmeric.
Antibacterial, antifungal, and antiviral properties
Traditionally, golden milk is used as a home remedy against colds. The mixture has antibacterial, antiviral, and antifungal properties which fight infections and boost immunity. Fresh ginger has compounds that inhibit the growth of some bacteria. The antioxidant and anti-inflammatory properties also strengthen the immune system.
Turmeric helps reduce indigestion symptoms, helps maintain proper digestion and prevents flare-ups in people with ulcerative colitis.
How to make golden milk
Golden milk is totally easy to make. You can use whatever milk of your choice, but if you’re using dairy, it’s better to use whole milk not low-fat or skim milk which tends to separate when heated. Still, you can use whatever milk you choose whether dairy or non-dairy. Here’s a recipe for a single serving of turmeric milk.
- ½ cup (120 ml) of unsweetened milk of your choice
- 1 teaspoon of turmeric
- 1 small piece of grated fresh ginger or ½ teaspoon of ginger powder
- ½ teaspoon of cinnamon powder
- 1 pinch of ground black pepper
- 1 teaspoon of honey or maple syrup (optional, to taste)
- Mix all the ingredients in a small pot and bring to a boil
- Reduce the heat and simmer for about 10 minutes or until fragrant and flavourful
- Strain through a fine strainer into a mug and top off with a pinch of cinnamon
You can store it in the refrigerator for up to five days and simply reheat it before drinking.
Spices: The Many Benefits Of Turmeric
Health: 5 Benefits Of Ginger
Health: 7 Benefits Of Cinnamon
Health Benefits Of White Pepper And/Vs Black Pepper
Benefits of going the milky way