The Benefits of Turmeric (Golden) Milk
Turmeric milk is a traditional Indian remedy used for centuries for health, immunity, and other benefits. Turmeric and milk form an essential part of Indian cuisine and home remedies. It has been consumed for several centuries in India as a part of healthy diet and lifestyle.
In recent times, turmeric milk has gained popularity in the world. It is also Golden Milk due to its intriguing color and benefits. Traditionally made by warming cow’s milk, the recipe calls for adding turmeric powder, spices, and having it daily before bedtime. Turmeric milk has several beneficial properties which makes it an ideal drink for people of all ages.
Reduces Inflammation- The ingredients added to Turmeric Milk have anti-inflammatory properties. Chronic inflammation is a major factor in causing various diseases like cancer, metabolic syndrome, Alzheimer’s, and heart disease. Foods rich in anti-inflammatory compounds will reduce the risk of these diseases. Ginger, cinnamon, and curcumin are extremely anti-inflammatory. Curcumin is one of the active ingredients in turmeric. Research has proven that the anti-inflammatory effects of curcumin are comparable to pharmaceutical drugs without any side effects.
Improves Memory- Turmeric milk is given to students and children in India as a way of improving memory and helping to concentrate. Studies show that curcumin may increase levels of brain-derived neurotrophic factor (BDNF). BDNF is a compound that helps your brain form new connections and promotes the growth of brain cells. Low levels of BDNF may be linked to brain disorders, including Alzheimer’s disease. One of the indicators of Alzheimer’s is an accumulation of a specific protein in the brain, called the tau protein. Test-tube and animal studies suggest that compounds in cinnamon may help reduce this buildup. Ginger is also very beneficial for improving reaction time, memory, and other brain functions.
Contains Antioxidants- Curcumin, the active component in turmeric, has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties. Antioxidants are compounds that fight cell damage, protecting your body from oxidative stress. They’re vital to the functioning of your cells, and studies have consistently proven that diets rich in antioxidants may help lower your risk of infections and disease. Generally golden or turmeric milk also includes cinnamon and ginger — both of which have impressive antioxidant properties.
Improves Mood- The active compound, Curcumin in turmeric is supposed to help improve your mood. In a 6-week study, 60 individuals with major depressive disorders took either curcumin, an antidepressant, or a combination. Those given only curcumin experienced similar improvements as those given antidepressants, while the combination group noticed the most benefits. Depression may also be linked to low levels of brain-derived neurotrophic factor (BDNF). As curcumin appears to boost levels of BDNF, it may have the potential to reduce symptoms of depression. There needs to be significant research further to confirm these claims.
Protects Against Heart Disease- Heart disease is one of the leading cause of death in the world. Cinnamon, ginger, and turmeric- the three ingredients in Turmeric can protect against heart disease. Cinnamon aids in lowering LDL cholesterol, triglycerides and raise good HDL cholesterol. Curcumin improves the function of blood vessel linings, known as endothelial function. Proper endothelial function is very important for the health of your heart.
Lowers Blood Sugar- Ginger and cinnamon help lower blood sugar levels. Insulin-resistant cells are less able to take up sugar from your blood, so lowering insulin resistance generally lowers blood sugar levels. Cinnamon can lower insulin resistance.Cinnamon seems to reduce how much glucose is absorbed in your gut after a meal, which can further improve blood sugar control. Adding small amounts of ginger to your diet may help lower fasting blood sugar levels by up to 12%.A small, daily dose of ginger may also lower hemoglobin A1C levels by up to 10% — a marker of long-term blood sugar control. Turmeric milk only helps lower blood sugar if it doesn’t contain jaggery, honey, or any other sweeteners.
Has Anti-viral Properties- Turmeric milk is often given in India to cure colds, fevers, and coughs. It is a traditional remedy for the flu or viral diseases. Turmeric milk is a known immune-booster and recommended for its anti-viral properties. Curcumin has anti-bacterial, anti-viral, and anti-fungal properties which can help prevent and fight infections. Compounds present in ginger can inhibit the growth of some bacteria.
There are several recipes available for making turmeric or golden milk. The most common and powerful one has ingredients such as turmeric, milk, ginger, cinnamon, and honey. Heat cow’s milk till its warm enough to drink. Add turmeric powder, crushed ginger, cinnamon powder, and honey to the milk and stir. Have it before bedtime or with your breakfast. You can replace cow’s milk with oat milk, soy milk, or almond milk if you wish. Have it without honey if you want unsweetened and a healthier version. Many people prefer adding sugar, jaggery, or maple syrup to give it a sweet taste.
