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If you grew up in an Indian family, chances are that whenever you were sick, injured, or simply felt sad, you were given a warm glass of turmeric milk. And while we rolled our eyes as kids, our grandmothers knew exactly what they were doing. Turmeric milk, often called golden milk because of its color, blends the healing power of turmeric with the goodness of milk. This soothing drink helps boost immunity, improve digestion and even reduce joint pain. Due to turmeric’s active compound curcumin, turmeric milk becomes a natural source of anti-inflammatory and antioxidant properties. Whether you drink it before bed or enjoy it as a cozy winter drink, turmeric milk is an easy way to support your health every day.
Why should you drink turmeric milk every day?
1. Heart-friendly drinks
Turmeric contains curcumin, a bioactive compound known for its strong anti-inflammatory effects. It works almost like a natural pain reliever, helping to reduce inflammation and pain. Research published in the Journal of Oxidative Medicine and Cellular Longevity suggests that curcumin may reduce the risk of heart disease and reduce symptoms of arthritis by controlling oxidative stress.
2. Helps reduce blood sugar
“Turmeric can help improve the way your body uses insulin, which can support healthy blood sugar levels. Curcumin, the key compound in turmeric, is known to reduce insulin resistance,” dietitian Vidhi Chawla, founder of Physico Diet & Aesthetic Clinic, tells Health Shots. Therefore, adding turmeric milk to your daily routine can help you manage diabetes.
3. Fights infection
Turmeric has natural antibacterial, antiviral and antifungal properties. This is why your elders always recommended Golden Milk during seasonal changes. It helps the body fight infections more effectively, reducing the severity of common cold and cough. Its warm, soothing nature also promotes better sleep, and supports immunity.
4. Prevents digestive problems
If you often face digestive issues, adding turmeric to your daily milk may help. The anti-inflammatory and antioxidant properties of curcumin support healthy digestion and soothe intestinal irritation. A study published in Metabolic Brain Disease found that turmeric may help reduce symptoms of digestive disorders such as irritable bowel syndrome (IBS). It has a calming effect on the stomach, making it an ideal drink before bed.
5. Makes your bones stronger
“When made with cow’s milk or fortified plant milk, turmeric milk is naturally rich in calcium and vitamin D. These nutrients are essential for building and maintaining strong bones,” explains Chawla. When combined with the anti-inflammatory benefits of turmeric, turmeric milk becomes a nutritious drink for bone strength and joint comfort.
6. Keeps you warm in winter
Turmeric milk is naturally warming, making it perfect for cold weather. Its heat generating effect helps improve blood circulation and keeps the body comfortable, which is another reason why it is a favorite in winters.
7. Enhances memory and memory function
A study published in Neuropeptides shows that curcumin may increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that helps your brain make new connections and promotes the growth of brain cells. Low levels of BDNF may be linked to brain disorders, including Alzheimer’s disease.
How to make turmeric milk at home?
Material:
- 1/2 cup (120 ml) unsweetened milk of your choice
- 1 teaspoon turmeric
- 1 small piece or 1/2 teaspoon grated fresh ginger ginger powder
- 1 teaspoon honeyY or maple syrup (optional)
guidance:
- To make golden milk, simply mix all the ingredients like milk, turmeric, ginger and your favorite sweetener in a small pan.
- Place it on medium flame and let the mixture come to a gentle boil.
- Once it starts boiling, reduce the flame and let it simmer for about 10 minutes. “Slow simmering helps the turmeric and ginger release their flavor and beneficial compounds,” suggests Chawla.
- Once fragrant, strain the golden milk into a mug and top it with a pinch of cinnamon for extra Benefits and taste.
Frequently Asked Questions (FAQ)
1. Can I drink turmeric milk every day?
Yes, you can safely drink turmeric milk daily. Most people benefit from 1 cup before bed, as it can aid immunity, digestion, and sleep.
2. What is the best time to drink turmeric milk?
Night time is ideal as warm milk with turmeric can help relax your body, soothe inflammation and help you sleep better.
3. Can turmeric milk help with cold and cough?
Turmeric milk is commonly used as a home remedy for cold because turmeric has antibacterial and anti-inflammatory properties that can reduce symptoms.
4. How much turmeric should I add to milk?
Usually 1 teaspoon turmeric powder is sufficient for one cup of milk. You can adjust based on taste.
5. Does turmeric milk help in weight loss?
Turmeric alone will not cause weight loss. But taking it with a balanced diet may support metabolism and reduce inflammation.
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