The Holistic Benefits Of Drinking Turmeric Milk

Written by: Kaushik Jethva

Last Updated: October 13, 2023 References

golden milk or turmeric milk in a cup
golden milk or turmeric milk in a cup

Turmeric milk, colloquially referred to as ‘haldi doodh’ in Indian households or known by its trendy name, ‘golden milk’ in the West, is a traditional Indian beverage brimming with potential health benefits.[1] Derived from blending turmeric powder with hot milk, it’s not just a healthy drink, but also one that tastes delicious. Let’s dive deep into the plethora of benefits of drinking turmeric milk.

1 What is Turmeric Milk?

turmeric orange golden milk with root and powder on a wooden table
turmeric orange golden milk with root and powder on a wooden table

Simply put, turmeric milk is a combination of turmeric powder and hot milk. You can use any type of milk, from whole milk to unsweetened milk varieties like almond milk, soy milk, oat milk, or even coconut milk. The concoction can be enhanced with spices like ground black pepper, ground ginger, or even fresh ginger. A traditional recipe might just use hot milk and organic turmeric powder, while others might add a bit of black pepper powder to boost the absorption of turmeric’s active component, curcumin. In recent years, it’s also popularly known as a ‘turmeric latte’.

2 Health Benefits of Turmeric Milk

benefits of turmeric milk
Benefits of turmeric milk

Anti-inflammatory Properties

Turmeric milk is renowned for its anti-inflammatory properties. The curcumin in turmeric is a potent anti-inflammatory compound that can help reduce inflammation. For those suffering from joint pain or conditions like rheumatoid arthritis, consuming turmeric milk may provide relief.

Antioxidant Boost

The strong antioxidant properties of turmeric help fight cell damage, making it an immunity-boosting drink. Antioxidants are crucial in preventing and combating the harmful effects of free radicals in the body.

Enhanced Brain Function

Curcumin has been linked to increased levels of brain-derived neurotrophic factor (BDNF), which can delay or even reverse brain disorders such as Alzheimer’s disease. Drinking golden milk could play a role in maintaining brain health.

Cancer-fighting Potential

Some studies suggest that curcumin inhibits the growth of cancer cells. Thus, including turmeric milk in one’s diet may help in the fight against cancer cells.

Blood and Organ Health

Consuming turmeric milk can promote good heart health by improving insulin sensitivity and regulating blood flow. This beverage can also help detoxify the liver, enhancing blood and organ health.

Promotion of Bone Health

Milk is a great source of vitamin D and amino acids which promote bone health. Coupled with the benefits of turmeric, haldi doodh can be especially good for maintaining strong bones.

Digestive Aid

Warm turmeric milk aids in dissolving accumulated fat, making it easier for the body to process. The beverage also promotes a healthy gut, reducing indigestion and bloating.

Natural Antibiotic

Golden milk has medicinal properties that can help ward off urinary and prostate infections. It acts as a potent immunity booster.

Combat Urinary and Prostate Infections

The active compounds in turmeric milk have shown effectiveness against urinary and prostate infections, enhancing its medicinal properties.

Respiratory System

This immunity booster is also known to help with respiratory problems, proving effective against sinusitis and the common cold.

3 Preparing the Perfect Turmeric Milk Recipe

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Healthy ayurvedic drink golden turmeric milk
  1. Start by warming your choice of milk (whole milk, almond milk, soy milk, oat milk, or coconut milk) on medium heat.
  2. As the milk begins to simmer, ground turmeric and add a teaspoon of grated fresh turmeric root or turmeric powder.
  3. For enhanced absorption of curcumin, sprinkle some black pepper powder. Fresh ginger or ground ginger can also be added for an extra kick.
  4. Simmer for a couple of minutes, ensuring the milk doesn’t boil over.
  5. Strain the mixture if you’ve used fresh turmeric roots or ginger.
  6. Pour the warm milk into a cup. Add honey or a sweetener of your choice, if desired.

The presence of black pepper, fresh turmeric root, and other additions not only makes the drink more effective but also more flavorful.

4 Choosing Your Milk

While the traditional haldi ka doodh uses whole milk, many people now opt for plant milk varieties. Almond milk, enriched with vitamin D, can add additional health benefits. Soy milk, oat milk, and coconut milk are also popular choices for those looking for dairy-free alternatives.

5 Incorporating Turmeric Milk into Your Diet

cup of healthy homemade turmeric latte with star anise and honey on color background
Cup of healthy homemade turmeric latte with star anise and honey on color background

Incorporating hot turmeric milk into your daily or weekly routine can offer additional health benefits, making it more than just a bedtime drink. Whether you opt for a turmeric latte at your favorite café or prepare turmeric milk (haldi doodh) at home, its potential health benefits make it a drink worth consuming.

6 Wrapping Up

The benefits of drinking turmeric milk span from its antioxidant and anti-inflammatory properties to its ability to improve insulin sensitivity, regulate blood flow, and act as an immunity booster. It’s not just a traditional Indian beverage but a global health drink. Whether you consume turmeric milk for bone health or to relieve joint pain, its therapeutic and medicinal properties, combined with its delicious taste, make it a drink worth incorporating into your daily routine. So, the next time you think of a healthy drink, let it be a glass of warm turmeric milk, the perfect blend of tradition and health.

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Kaushik Jethva
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Updated: October 13, 2023
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