Golden Milk – Your Recipe to Good Health

golden milk

Last Updated December 20th, 2021

What is golden milk?

Golden milk or turmeric milk is a traditional Indian recipe that has been used for ages for its various health benefits. The beverage gets its bright yellow color due to the addition of freshly grounded turmeric which is the key ingredient along with some other spices.

Golden milk is an ancient ayurvedic recipe that is used for treating autoimmune diseases, cold and cough, and also is known for its anti-inflammatory properties. Chinese medicine has been using this magic potion for centuries to treat various ailments.

Turmeric is Mother Nature’s best gift to us and is known for its healing properties. They are rich in antioxidants, has antiaging components, and can also fight cancerous cells. Today, golden milk has earned its popularity in the western world as well. Many westerners have included this health drink in their daily diet.

Benefits of Golden Milk

Rich in Antioxidants

Turmeric has curcumin which is touted with antioxidants. Curcumin is also used extensively in Chinese and Ayurvedic medicines. The antioxidants properties of curcumin and spices like ginger and cinnamon fight cell damage and protects our body from infections and diseases.

Reduces Inflammation

The anti-inflammatory compounds of turmeric, ginger, and cinnamon help reducing inflammation and are good for joint pains and rheumatoid arthritis. Golden milk can help control symptoms of several diseases like:

The best part is Golden milk is it is absolutely natural and does not have any side effects, unlike placebo or pain medications.

Boosts Memory and Brain Function

Golden milk can improve brain function. BDNF or brain-derived neurotrophic factor is a protein that helps in the growth and maturation of new brain cells. A decrease or absence of this protein can cause Alzheimer’s disease and other brain abnormalities. According to a recent study, curcumin can improve the levels of BDNF in the brain.

turmeric milkGinger and cinnamon are known for their therapeutic benefits. Their active ingredients can improve brain function and also help in preserving memory. Regular consumption can improve age-related memory loss and improve symptoms of Parkinson’s disease.

Golden Milk for Mood Swings

Curcumin can be an effective remedy for depression. It acts as an anti-depressant and can effectively reduce depression and mood swings. Studies have proved that low levels of the protein BDNF or brain-derived neurotrophic factor can cause depression. Curcumin can increase the levels of BDNF and can improve the mood.


Protects Against High Blood Pressure

Turmeric is a wonder spice. It has immense medicinal properties and is used abundantly in Indian dishes. This yellow spice is loaded with antioxidants and can help you regulate and manage your blood pressure. Here are 6 ways in how turmeric can manage your blood pressure:
– Curcumin has antioxidants and can protect our heart from vascular dysfunction.
– It regulates the sugar and cholesterol levels in the blood thus protects our body from various heart diseases.
– The anti-inflammatory properties reduce stiffness of the arteries of the heart and thus reduces hypertension.
– Control platelet counts. High blood pressure can cause an increase in the platelet counts which can block the arteries. Turmeric can regulate platelet activity.
– Removes plaque in the arteries.

Beauty Benefits

In India, there is an old practice of applying turmeric paste for brightening skin complexions. Turmeric has antimicrobial properties and helps to clear the skin and fight skin problems like acne and dull skin.
Even in Indian marriages, one can see that young brides and grooms-to-be are bathed in turmeric paste. This is not just a custom but has its therapeutic benefits as well. Turmeric can purify the skin and also bring an instant glow. Kasturi Haldi is quite common in the southern parts of India and is used to make facial masks and skin cleansers.
The anti-inflammatory properties of turmeric can reduce eczema, acne, skin eruptions, and blemishes. It is a natural remedy to lighten the skin, remove wrinkles, and give a fresh young glow to the skin.

Controls Blood Sugar

Adding cinnamon and ginger to golden milk can lower your fasting blood sugar levels. Cinnamon can reduce insulin resistance which can help in controlling blood sugar levels.
Ginger, on the other hand, helps in digestion and absorption of the excess sugar in the gut. This can lower blood sugar levels. It also helps in lowering the levels of hemoglobin A1c which can control blood sugar levels in the long run. You can also reduce the intake of sugar in golden milk with honey or maple syrup.  

Reduces Cancer-producing Cells

golden milk recipeTurmeric commonly known as ‘Haldi’ or ‘Indian saffron’ has anti-cancer properties. Curcumin can affect the cancer-producing cells and prevent them from growing further. It also contains antioxidants that can reduce inflammation and protect the healthy cells from the harmful effects of radiation. Turmeric works well in managing symptoms of skin, bowel, or breast cancer.

Ginger is a common ingredient we use in making golden milk. It not only triggers the taste but also contains a component called 6-gingerol which prevents the formation of cancer cells. Similarly, cinnamon can prevent the growth of cancer cells and limit their spread in the body.

Helps in Weight Loss

Turmeric milk is loaded with antioxidants which reduces inflammation which can lead to weight loss. The antioxidants break down the fats in the body, increases digestion, and helps in losing weight.

Promotes Digestion

Turmeric milk improves digestion. The ginger that is added in golden milk stimulates the digestive enzymes and helps in the proper absorption of the food. It also increases the production of bile, an enzyme produced by the liver which helps in breaking down the fats in the gut.

Curcumin has antimicrobial and anti-inflammatory properties that kill the bad bacteria in the gut and helps in proper digestion of the food. Turmeric milk can kill intestinal worms and reduce symptoms of bloating, indigestion, and heartburn.

Turmeric milk is good for gastrointestinal diseases and relieves the symptoms of irritable bowel syndrome and acid reflux. However, it should be remembered that if you are suffering from gastric problems, try to use low-fat milk or it may aggravate your symptoms.

Improves Liver Health

Turmeric regulates the cholesterol in the blood and reduces the risks of developing fatty liver disease. It can also protect the liver and sometimes reverse the symptoms of chronic liver cirrhosis.

Helps You to Sleep Better

A hot cup of golden milk in the evening may help you to drift off to sleep at night. The anti-inflammatory properties of golden milk can reduce pain and swelling on the joints and muscles and help you relax. Golden milk after dinner can improve digestion and regulate the blood sugar levels which can help you sleep better at night.

Good for Bones

The key ingredient in golden milk is milk. Milk is an essential source of vitamin D and calcium which are good for bone health. Turmeric milk  is the best home remedy for people who are suffering from arthritis, joint pain, or bone fractures. As we know, calcium helps to stimulate the regeneration of bone tissue. The anti-inflammatory properties of turmeric reduce pain and swelling in bones especially if you are suffering from chronic rheumatoid arthritis or joint pain.

Reduces Symptoms of Common Cold

It’s nothing like a sip of warm golden milk in a cold wintry night. The advent of winters brings a cold relief from the hot sultry summers especially if you are living in tropical countries like India and Africa. But winters also bring in a host of infections like flu, cold, cough, etc. Children and elderly people are most susceptible to infections due to their lack of immunity and resistance to viral diseases.

Turmeric milk has antibacterial and anti-inflammatory properties, which can help to reduce allergies and protect the body from bacterial infections. They boost immunity and detoxifies the body from seasonal allergies and clears the respiratory tract from harmful microbes. A daily cup of golden milk early in the morning can energize you and help us to remain fresh all day long.

Nasal congestions are common during winters. Turmeric has blood-thinning properties and can improve the circulation of blood in our body. It can lighten the mucous texture and remove clogs in the nasal passage and thus help in relieving the symptoms of congestion.

How to make golden milk?

Here is a quick recipe where you can make turmeric milk at home and that too within a few minutes.


  • Milk: Half cup (approximately 120 ml).
  • Turmeric: 1 teaspoon.
  • Grated ginger: 1 tablespoon. You can alternatively take powdered ginger (1 teaspoon).
  • Cinnamon: Half teaspoon.
  • Black pepper: One pinch. This is optional.
  • Honey: 1 teaspoon. You can also use maple syrup, brown sugar, or sugar syrup. However, if you are diabetic, you can add a little bit of honey for taste, but that too in moderate amounts.

Now pour all the ingredients including the milk in a pot and mix them well. Put the pot in the stove and start heating the mixture in medium flame. Now as the mixture starts to boil, reduce the flame and let it simmer for 5 minutes. You can now smell the sweet aroma of all the spices. Now, put off the flame. Strain the milk to remove the spices. Let it cool down for a while and enjoy the warm milk.

If you are lactose intolerant, you can use coconut, cashew, or almond milk. They are healthy and also retains the taste of the beverage.

How safe is Golden Milk?

golden milk Turmeric is a natural healer, but anything in excess can be harmful to our body. Golden milk should be taken in regulated amounts and occasionally. Too much turmeric can trigger certain side effects.

  • An overdose of turmeric can cause an upset stomach, abdominal cramps, inflammation, and can raise the body temperature. It can also upset the gastrointestinal tract and cause diarrhea and nausea.
  • Turmeric can cause allergies and rashes. It can cause skin irritation, breathing problems, and allergies.
  • Turmeric can restrict the proper absorption of iron in the body. Too much turmeric can cause iron deficiency.

Is it safe for a pregnant woman to have golden milk?

Yes, it is safe to have golden milk once in a while during pregnancy. Here is how golden milk can help you during pregnancy:

  • The milk is a good source of calcium which is good for fetal growth and overall health of the mother.
  • Turmeric is rich in antioxidants and has anti-inflammatory properties which can give relief to leg swelling and joint pains.
  • Reduces constipation and improves bowel movements.
  • Pregnant women often hesitate to take antibiotics for common cold and flu symptoms due to the harsh side effects. Turmeric is a natural remedy and can provide relief to sore throat and common cold symptoms.
  • Golden milk improves blood circulation and boosts immunity.

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