The Healing Wonders of Indian Turmeric Milk, recipe inside

Golden milk is a soothing and nourishing beverage that has its roots in Indian traditional medicine, particularly in Ayurveda. It is commonly consumed for its numerous health benefits. The primary ingredients of golden milk include turmeric, milk (often cow's milk or plant-based alternatives), and a combination of spices such as black pepper, cinnamon, ginger, and cardamom. Turmeric, with its vibrant golden colour and active compound curcumin, is the star ingredient renowned for its antioxidant and anti-inflammatory properties. In recent years, golden milk has gained popularity worldwide as people recognize its potential to promote overall well-being and offer a comforting and delicious drink option.

7 Health Benefits of Turmeric

Anti-Inflammatory Properties: Turmeric contains curcumin, a potent anti-inflammatory compound that can help reduce inflammation in the body. Studies have shown that curcumin can inhibit the activity of inflammatory molecules, potentially benefiting conditions like arthritis, inflammatory bowel disease, and other chronic inflammatory conditions.

Powerful Antioxidant: Curcumin is also a powerful antioxidant that can neutralise free radicals, which are unstable molecules that contribute to oxidative stress and damage in the body. By combating oxidative stress, turmeric may help protect against chronic diseases such as heart disease, cancer, and neurodegenerative disorders.

Supports Digestive Health: Turmeric has long been used to support digestion. It can stimulate the production of bile, which aids in the breakdown and digestion of fats. Additionally, turmeric's anti-inflammatory properties may help reduce symptoms of digestive disorders like bloating, gas, and indigestion.

Boosts Brain Health: Curcumin has shown promise in promoting brain health and preventing neurodegenerative diseases like Alzheimer's and Parkinson's. It may help clear the brain of harmful plaques and reduce inflammation, enhancing cognitive function, and potentially reducing the risk of age-related cognitive decline.

Supports Heart Health: Turmeric may benefit heart health in various ways. It can help improve endothelial function, reduce inflammation in blood vessels, and lower levels of LDL cholesterol. These effects may contribute to a reduced risk of heart disease and improved overall cardiovascular health.

Potential Cancer-Fighting Properties: Some studies suggest that curcumin's anti-inflammatory and antioxidant properties may help inhibit the growth and spread of cancer cells. While more research is needed, turmeric shows promise as a natural supplement to complement conventional cancer treatments.

Supports Joint Health: The anti-inflammatory effects of turmeric can benefit individuals with joint pain and arthritis. It may help reduce joint swelling, stiffness, and discomfort, improving overall joint health and mobility.

Variations That You Can Try

Golden milk can be customised to suit various dietary preferences and restrictions. Here are a few variations.

Vegan Golden Milk: Replace cow's milk with plant-based alternatives like almond milk, coconut milk, or oat milk. Ensure they are unsweetened for a healthier option.

Dairy-Free Golden Milk: For lactose-intolerant individuals, use lactose-free milk or dairy alternatives as mentioned above.

Sweetener Options: Adjust the sweetness to personal preference by adding natural sweeteners like honey, maple syrup, or agave nectar. Alternatively, use stevia or a pinch of stevia extract for a sugar-free option.

Flavour Enhancements: Experiment with additional spices like nutmeg, cloves, or star anise to add complexity to the flavour profile. Adding a dash of vanilla extract or a sprinkle of cinnamon on top can also enhance the taste.

This milk, enriched with the healing powers of turmeric, offers a range of benefits for overall well-being. From its anti-inflammatory and antioxidant properties to its potential in supporting digestion, brain health, and heart health, golden milk is a soothing elixir worth exploring. Incorporating this delicious beverage into your daily routine can provide a comforting and health-promoting experience.

Recipe For Traditional Turmeric Milk


1 cup milk (cow's milk, almond milk, coconut milk, or any other milk of your choice)

1 teaspoon turmeric powder (or freshly grated turmeric root for a stronger flavour)

¼ teaspoon ground cinnamon

¼ teaspoon ground ginger (or freshly grated ginger for added zing)

A pinch of ground black pepper (optional, but aids in the absorption of curcumin)

Sweetener of your choice (honey, maple syrup, or any preferred natural sweetener)

A sprinkle of cinnamon for garnish (optional)


In a small saucepan, heat the milk on medium heat. Stir occasionally to prevent it from sticking to the bottom.

Add the turmeric powder, ground cinnamon, and ground ginger to the saucepan. If using fresh turmeric or ginger, grate them directly into the pan. Stir well to combine the ingredients.

If desired, add a pinch of ground black pepper. Black pepper enhances the absorption of curcumin, the active compound in turmeric.

Continue to heat the mixture until it reaches a gentle simmer. Reduce the heat to low and let it simmer for about 5 minutes, allowing the flavours to meld together.

Sweeten the golden milk with your preferred sweetener. Start with 1 teaspoon and adjust to your taste. Stir well to dissolve the sweetener.

Remove the saucepan from the heat and let it cool for a minute or two.

Pour the golden milk into a mug, straining if necessary to remove any ginger or turmeric residue.

Sprinkle a little cinnamon on top for an extra touch of flavour and garnish.

Your golden milk is ready to be enjoyed! Sip it slowly and savour the soothing and health-promoting qualities of this elixir.

Feel free to adjust the ingredients and quantities to suit your taste preferences. Experiment with different variations by adding additional spices or adjusting the sweetness. Remember to consult a healthcare professional before making any significant changes to your diet, especially if you have any health concerns or are on medications.