Turmeric milk – also known as golden milk – is getting popular in the western world. It is a well-known drink in Indo-Pak culture – commonly known as Haldi Doodh. Haldi Doodh is traditionally made by warming up milk and turmeric. Different spices are also used to enhance the flavor and get additional benefits.
Golden milk is believed to boost immunity along with other health benefits like the common cold, flu, and upset stomach.
Here are a few scientifically-proven benefits of drinking turmeric milk.
Loaded with antioxidants
The main ingredient of this drink is turmeric. It is a popular spice in Pakistan and India. This spice is also a common ingredient of Asian cuisine. Turmeric is loaded with antioxidants due to the presence of curcumin.
There are plenty of benefits of antioxidants, like protecting the cell damage and regulating its normal functioning. It also lowers the risk of developing infections. Additionally, other spices like cinnamon and ginger also have antioxidant properties. That makes it an ideal drink to fight off the disease.
The main ingredients of turmeric milk, like turmeric, ginger, and cinnamon have excellent anti-inflammatory properties. It reduces inflammation and prevents joint pain. It has a significant impact on heart diseases, cancer, and metabolic disorders.
Curcumin – an active compound in turmeric- has shown significant results in people with arthritis. Intake of 500 milligrams of curcumin helps reduce joint pain and inflammation. It has no side effects as compared to the other arthritis drugs.
Also, a study of 247 people with osteoarthritis has shown that they experienced less pain by continuously taking the ginger for 6 weeks.
Reduces cell damage
Golden milk is full of curcumin that has excellent antioxidant properties. Studies have shown that intake of turmeric milk helps reduce cell damage and aids the cell repair mechanism.
Improves brain functioning
Turmeric milk is also good for brain improved functioning, however further studies are required to prove its effectiveness.
Some studies suggest that cinnamon is effective for preserving certain proteins that are related to memory loss. It is found effective for Parkinson’s disease as well.
Curcumin is linked with the growth of brain cells. It increases the level of BDNF (Brain-derived neurotrophic factor). The low level of this compound is related to Alzheimer’s disease.
Ginger is effective for improving memory. However, further research is required to fully prove these benefits.
The active ingredients of turmeric help improve the mood. Studies suggest that it also helps in lowering the symptoms of depression and anxiety.
A low level of BDNF is linked with depression, so intake of golden milk may also lower the risk of depression by improving your brain function and increasing the level of BDNF. However, more research is required to reach a strong conclusion.
Reduces the risk of heart diseases
Turmeric milk is also linked with lowering the risk of heart diseases – a leading cause of death worldwide. Studies have shown that taking turmeric milk daily may lower the risk of heart attacks and other cardiac diseases. It also lowers the cholesterol level of the body and improves the function of the endothelial (blood vessels) lining.
The three main ingredients of golden milk – turmeric, ginger, and cinnamon – have shown a significant impact in reducing heart diseases. However, more research is required to reach solid conclusions.
Lowers blood sugar level
Golden milk may also help in reducing blood sugar levels and insulin resistance. It is also believed that adding ginger to your daily diet may help control fasting blood sugar levels in type 2 diabetic patients.
In Pakistan and India, turmeric milk is used as a home remedy to boost immunity and fight off the common cold and flu.
The compounds in turmeric, cinnamon, and ginger have antibacterial, antifungal, and antiviral properties. It fights off the infection and improves immunity.
May improves digestion
Ginger in turmeric helps in improving digestion, upset stomach, nausea, and vomiting. Turmeric in golden milk is beneficial to treat stomach ulcers due to its anti-inflammatory properties.
Traditional golden milk recipe
The traditional golden milk recipe is slightly different from its western form. In the traditional Haldi Doodh or turmeric milk recipe: cow’s milk, turmeric, cinnamon, ginger, honey, sugar, or jaggery is used.
While in western culture, plant-based milk like soy milk, cashew, or almond milk is used. Jaggery is replaced with maple syrup or honey.
Here is the easiest and traditional golden milk recipe you can follow.
Turmeric milk side effects
Besides many health benefits, consuming too much turmeric milk can also harm your health. Drinking turmeric milk in moderation is good for digestion and stomach, but a high intake of this drink can lead to stomach upset. It can also lead to stomach cramps and diarrhea.
Plant-based milk can also trigger allergies in many people.
Similarly, people with lactose intolerance should avoid synthetic golden milk.
Making golden milk at home is the best way to consume it. If something is not suitable for your body or health, you can limit its quantity. Do not overconsume turmeric milk.
Avoid adding the sweeteners in it: if necessary use maple syrup or honey. All these things will help you to get the maximum health benefits from turmeric milk.