Have you ever marveled at how certain things become global sensations? In the rich tapestry of cultures, India has gifted the world with many such ‘simple wonders,’ with turmeric milk claiming the spotlight. Beyond being a comforting beverage, this golden elixir has many health benefits, from soothing a common cold to boosting cognitive function. This comprehensive guide delves into turmeric milk, exploring its preparation nuances and uncovering how it can positively impact your well-being. If you’re eager to harness the healing potential of this miracle drink, stay with us till the end for a journey through its goodness.
What is Turmeric Milk?
Turmeric milk, known as ‘golden milk’ or ‘Haldi ka doodh,’ has deep roots in Indian tradition and culture. This delightful beverage, showcasing a radiant golden hue, harmoniously combines two common ingredients – turmeric and milk. Whether you prefer the richness of dairy or plant-based alternatives, turmeric milk caters to diverse preferences. Beyond its comforting warmth, this drink packs a punch with its impressive antioxidant and anti-inflammatory properties. It’s not just a tasty treat; turmeric milk is a natural remedy for common colds, boosts immunity, and relieves an upset stomach. Let’s explore the goodness that turmeric milk brings to the table.
The basic recipe of turmeric milk can also be upgraded with warm spices like cinnamon, ginger, black pepper, nutmeg, etc.
Know the Key Ingredients
Before getting into the details of the making procedure and benefits of a glass of warm, soothing turmeric milk, let us have a look at its key ingredients:
1. Turmeric:
Turmeric, scientifically known as Curcuma longa, is a vibrant yellow rhizome derived from a perennial plant belonging to the ginger family (Zingiberaceae). This spice has entrenched itself in the culinary landscape of the Indian subcontinent and Southeast Asia, becoming a staple in Indian cuisine and a prominent herb in traditional Ayurvedic and Chinese medicine. Among turmeric are compounds known as ‘curcuminoids,’ with ‘curcumin’ emerging as the star (1). This powerful antioxidant and anti-inflammatory agent, curcumin, predominantly fuels the herb’s myriad benefits. Moreover, turmeric doubles as a natural antiseptic, facilitating the healing of wounds. Let’s delve deeper into the remarkable properties of this golden spice.
Also Read – Easy Ways To Use Turmeric For Hair Removal: Be Hair-Free Naturally
2. Milk:
Milk is a versatile ingredient that comes packed with nutrients. It is an excellent source of protein, fatty acids (mainly conjugated linoleic acid or CLA and omega-3 fatty acids), vitamins (A, B1, B12, D), and minerals (calcium, potassium, magnesium, phosphorous, zinc). Being a ‘complete protein’ containing nine essential amino acids, it helps the body function at an optimal level (2). Besides nourishing the cells, it also makes the bones healthy and strong while lowering the risks of diabetes, heart disease, and age-related muscle loss.
How to Prepare Turmeric Milk?
Now, here is the most straightforward turmeric milk recipe that you can make easily:
Ingredients Needed:
- One glass of boiled, unsweetened milk
- One teaspoon of turmeric powder
- Additional spices are your choice – freshly grated ginger, ground cinnamon, black pepper powder, etc.
Making Procedure:
- Add turmeric powder and other spices to the milk.
- Bring the whole mixture to a boil.
- Reduce the heat to a simmer and wait for 10 minutes.
- Strain the concoction and serve.
Turmeric milk can be stored in the refrigerator for a maximum of 5 days. You can also use honey or maple syrup to sweeten the beverage.
9 Amazing Health Benefits of Turmeric Milk
You take one step towards a healthy life when you start having turmeric milk every night. Given below are the significant health benefits of this delicious drink:
1. Boosts Immune Power
Curcumin in turmeric is known to have potent antioxidant, anti-inflammatory, antibacterial, antiviral, and antifungal properties, which keep infections at bay by boosting the immunity system (3). In addition, ginger and cinnamon also prevent respiratory infections by inhibiting the growth of bacteria and fungi (4) (5). This helps effectively combat common illnesses like cold, flu, etc.
2. Keeps Liver Toxin-Free
Large amounts of toxins sometimes accumulate in our liver, reducing its antioxidative and antitoxic properties. This interrupts the process of blood purification in the body and damages the liver in the long run. Turmeric milk can help eliminate this toxin buildup from the liver, detoxifying it naturally.
3. Strengthens Digestive System
Studies have found that turmeric milk’s antimicrobial and anti-inflammatory properties effectively cure several digestive issues. Turmeric can increase bile production by up to 62%, making fat digestion easier and lessening indigestion symptoms (6). It also prevents ulcerative colitis flare-ups (7). Furthermore, turmeric and ginger in the beverage help relieve conditions like chronic indigestion or dyspepsia and heartburn (8).
4. Improves Bone Health
If you want a more robust skeleton, rely on turmeric milk unthinkingly. Whether dairy or non-dairy milk is used, the drink offers an abundance of calcium and vitamin D to build and maintain healthy bones (9). It also keeps osteoporosis, osteopenia, arthritis, and other diseases at bay that may increase the risk of bone fractures (10). The anti-inflammatory and antitoxic properties of turmeric also support its bone-strengthening benefits.
5. Reduces Inflammation
Most ingredients in turmeric milk, i.e., turmeric, ginger, and cinnamon, have been found to hold powerful anti-inflammatory properties (11), (12), (13). As it lowers inflammation levels in the body, symptoms like swelling, joint pain, muscle stiffness, etc., caused by chronic inflammatory conditions like osteoarthritis and rheumatoid arthritis also get reduced significantly (14), (15). Curcumin in turmeric is considered as effective as certain anti-inflammatory drugs sans side effects.
6. Keeps Heart Diseases at Bay
All critical ingredients in turmeric milk have been linked to the prevention of heart disease. Curcumin keeps the heart healthy by enhancing and maintaining proper endothelial (blood vessel linings) function (16). It also lowers the risk factors for myocardial infarction (heart attack) in coronary artery bypass surgery patients (17). On the other hand, cinnamon protects the heart by reducing bad (LDL) cholesterol, total cholesterol, and triglyceride in the blood while raising good (HDL) cholesterol levels.
7. Controls Blood Sugar Levels
Unsweetened turmeric milk containing ginger and cinnamon may help control your blood sugar. Studies have revealed that when taken daily in small amounts, ginger can reduce fasting blood sugar levels in type-2 diabetes patients by lowering the blood sugar marker hemoglobin A1C (18). Similarly, a daily intake of cinnamon has also been found to reduce insulin resistance (19), improving blood sugar control by up to 29%.
8. Enhances Brain Function
Turmeric milk is an excellent option for supporting brain function and sharpening memory. Curcumin in turmeric encourages the growth of brain cells. It promotes neural connections by raising levels of BDNF or brain-derived neurotrophic factor (20), which prevents brain disorders like Alzheimer’s disease, dementia, etc. Cinnamon also reduces the symptoms of Alzheimer’s and Parkinson’s disease, such as memory loss and tremors, by preserving specific proteins (21).
9. Fights Against Cancer
Turmeric milk comes loaded with antioxidants, which may even keep cancer at bay. Curcumin has been scientifically proven to reduce cancer risk by killing isolated cancer cells, stopping the growth of new tumors, and averting further cell damage (22). Ginger and cinnamon in the drink also have strong antioxidant properties that limit the growth and spread of cancer cells, thus showing anti-cancer effects.
However, make sure that you do not consume too much turmeric milk in one day as it may upset your stomach or cause you allergies.
Summary
Discover the health perks of nightly turmeric milk—packed with immune-boosting curcumin, ginger, and cinnamon to fight infections. It detoxifies the liver, aids digestion, and strengthens bones, reducing Inflammation and preventing heart diseases. With benefits like blood sugar control, brain function support, and potential cancer protection, turmeric milk is a simple addition to your nightly routine for a healthier life.
Frequently Asked Questions (FAQs)
What is turmeric milk?
Turmeric milk, also known as ‘golden milk,’ is a beverage that combines turmeric with milk. It’s a popular traditional drink with roots in Indian culture, renowned for its potential health benefits.
How do you prepare turmeric milk?
To prepare turmeric milk, heat a cup of milk (dairy or plant-based) with a teaspoon of turmeric powder or a small turmeric root. Add sweeteners like honey or maple syrup to taste. Strain and enjoy!
What are the health benefits of turmeric milk?
Turmeric milk is cherished for its antioxidant and anti-inflammatory properties. It may help boost immunity, alleviate cold symptoms, aid digestion, and improve overall well-being.
Can I use non-dairy milk for turmeric milk?
Yes, turmeric milk can be made with non-dairy alternatives like almond, coconut, or soy milk for those with lactose intolerance or following a vegan diet.
When is the best time to drink turmeric milk?
Turmeric milk can be consumed at any time of the day. Many prefer it before bedtime due to its soothing properties, while others enjoy it as a morning tonic.
Are there any side effects of turmeric milk?
While turmeric milk is generally safe, excessive consumption may lead to digestive issues for some. It’s advisable to start with small quantities, especially if you have existing health conditions.
Can turmeric milk help with sleep?
Yes, turmeric milk’s calming properties, combined with the warmth of milk, can contribute to better sleep. Adding ingredients like nutmeg or cinnamon may enhance its sleep-inducing effects.
Can turmeric milk be consumed daily?
Turmeric milk can be consumed daily in moderation as part of a balanced diet. It’s essential to be mindful of individual tolerance levels and consult with a healthcare professional if needed.
Can pregnant women drink turmeric milk?
Pregnant women should consult their healthcare providers before incorporating turmeric milk into their diet due to its potential effects on pregnancy.
Can children drink turmeric milk?
Yes, children can drink turmeric milk in moderate amounts. Adjust the quantity of turmeric based on age and consult with a pediatrician if needed.
References:
- “Role of Curcumin in Systemic and Oral Health: An Overview,” NCBI.nlm.nih.gov
- “5 Ways That Drinking Milk Can Improve Your Health“, Healthline.com
- “A Review on Antibacterial, Antiviral, and Antifungal Activity of Curcumin,” PubMed.NCBI.nlm.nih.gov
- “Fresh Ginger (Zingiber officinale) has Antiviral Activity Against Human Respiratory Syncytial Virus in Human Respiratory Tract Cell Lines,” PubMed.NCBI.nlm.nih.gov
- “Antimicrobial Activities of Cinnamon Oil and Cinnamaldehyde from the Chinese Medicinal Herb Cinnamomum cassia Blume,” PubMed.NCBI.nlm.nih.gov
- “Potential of Curcumin in Digestive Diseases,” NCBI.nlm.nih.gov
- “Curcumin Maintenance Therapy for Ulcerative Colitis: Randomized, Multicenter, Double-Blind, Placebo-Controlled Trial,” PubMed.NCBI.nlm.nih.gov
- “Effect of Ginger on Gastric Motility and Symptoms of Functional Dyspepsia,” NCBI.nlm.nih.gov
- “Dietary Protein and Calcium Interact to Influence Calcium Retention: a Controlled Feeding Study,” PubMed.NCBI.nlm.nih.gov
- “Calcium and Vitamin D: Important at Every Age,” Bones.nih.gov
- “Anti-Inflammatory Properties of Curcumin, a Major Constituent of Curcuma longa: A Review of Preclinical and Clinical Research,” PubMed.NCBI.nlm.nih.gov
- “Antioxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence,” NCBI.nlm.nih.gov
- “Cinnamon: A Multifaceted Medicinal Plant,” NCBI.nlm.nih.gov
- “Effects of a Ginger Extract on Knee Pain in Patients with Osteoarthritis,” PubMed.NCBI.nlm.nih.gov
- “A Randomized, Pilot Study to Assess the Efficacy and Safety of Curcumin in Patients with Active Rheumatoid Arthritis,” PubMed.NCBI.nlm.nih.gov
- “Endothelial Cell Functions. Relationship to Atherogenesis“, PubMed.NCBI.nlm.nih.gov
- “Effects of Curcuminoids on Frequency of Acute Myocardial Infarction after Coronary Artery Bypass Grafting,” PubMed.NCBI.nlm.nih.gov
- “The Effects of Ginger on Fasting Blood Sugar, Hemoglobin A1c, and Lipid Profiles in Patients with Type 2 Diabetes“, NCBI.nlm.nih.gov
- “The Potential of Cinnamon to Reduce Blood Glucose Levels in Patients with Type 2 Diabetes and Insulin Resistance“, PubMed.NCBI.nlm.nih.gov
- “Effect of Curcumin on Serum Brain-Derived Neurotrophic Factor Levels in Women with Premenstrual Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial,” PubMed.NCBI.nlm.nih.gov
- “Cinnamon Treatment Upregulates Neuroprotective Proteins Parkin and DJ-1 and Protects Dopaminergic Neurons in a Mouse Model of Parkinson’s Disease“, NCBI.nlm.nih.gov
- “Curcumin and Cancer: An “Old-Age” Disease with an “Age-Old” Solution,” PubMed.NCBI.nlm.nih.gov
