7 Incredible Benefits of Turmeric Milk (Golden Milk)

by John Staughton (BASc, BFA) last updated -

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Turmeric is a globally popular spice, but turmeric milk is a valuable and potentially beneficial beverage that many people don’t even know about. Packed with nutrients and capable of affecting health in many different ways, it is important to understand everything this popular beverage can do.

What is Turmeric Milk?

Turmeric milk, as the name implies, is an infusing composed of dried turmeric root or turmeric powder mixed with milk to create a delicious, golden beverage. In fact, this traditional Indian tonic is often called “golden milk”. While the taste is slightly bitter, the milk tends to remove most of the spiciness from the turmeric. This beverage is also formally known as Haldi Ka Doodh, and is usually made with only turmeric and milk, or may include cardamom powder, ground ginger, pepper or cloves, which makes the drink even more beneficial to your health.

Benefitting from the antioxidants and active ingredients in turmeric, as well as the mineral components of milk, this is one of the best beverages to use as a general tonic for the body.

Turmeric Milk Benefits

The most notable benefits of turmeric milk include boosting skin health, soothing digestive problems, promoting weight loss, and protecting the respiratory system. It is also known for reducing the risk of cancer

Skin Care

Drinking turmeric milk can provide a major boost to your skin health, thanks to the antioxidant content, but applying turmeric milk directly to areas of inflammation or irritation is even more effective for conditions like acne, psoriasis, rosacea, and eczema.

Aids in Digestion

As an antiseptic and antibiotic substance, the curcumin in this popular beverage can help to relieve inflammation in the gut and promote healthy digestion, particularly by relieving indigestion, soothing cramping and bloating, and improving the bacterial balance in the gut.

Weight Loss

Turmeric is known to speed the metabolism, which can help to increase passive weight loss and burn more calories. This will help your body function more efficiently and will aid in weight loss efforts.

Alleviates Respiratory Problems

The antibacterial and antiviral properties of this beverage can help eliminate any pathogens or infectious agents that are attacking your respiratory system. Drinking this can soothe sore throats, relieve congestion, and help you expel excess mucus and phlegm from your respiratory system.

Reduces Inflammation

This hot beverage is able to relieve inflammation throughout the body, from the stomach to your joints and muscles. Curcumin, the active ingredient in turmeric, is known to be an effective anti-inflammatory substance that can reduce oxidative stress and unnecessary immune system responses.

Anti-Carcinogenic Properties

Turmeric milk is an effective anti-cancer alternative medicine that has gained popularity over recent years. Amanda Hutchins-Wolfbrandt, School of Health Sciences, Eastern Michigan University, Ypsilanti, USA, conducted a study that linked curcumin to a reduction in cancer, due to its powerful classification as an antioxidant. According to the study, it is able to seek out and neutralize mutation and oxidative stress causing free radicals, which lead to chronic diseases like cancer.

Besides, curcumin is likely to kill cancerous cells and arrest the growth of new blood vessels in tumors, thereby arresting the further spread of the disease, according to researchers from the University of Texas M.D. Anderson Cancer Center, Houston, USA.

Detoxifies the Body

Turmeric milk has long been used as a detoxifying agent for the body, particularly for the liver. If you want to improve the body’s metabolism and ability to eliminate waste products, you should drink a glass of turmeric milk at least once a day. This is particularly valuable for people who already have liver damage.

How to Make Turmeric Milk?

If you want to make turmeric milk for yourself at home, there are a number of simple recipes for a delicious and effective brew. Experts agree that you can drink turmeric milk 2-3 times per day, using no more than 1 ounce of turmeric (in total). Some of the most popular turmeric milk recipes also include other healthy ingredients, such as almond milk or coconut, but the basic combination of turmeric and milk is also highly effective.


  • 1 gram of turmeric
  • 1 cup of milk (8 oz.)
  • 1/2 teaspoon of cardamom powder
  • 1/4 teaspoon of ginger

Step 1 – Heat the milk in a saucepan for 3-4 minutes until warm.

Step 2 – Stir in the turmeric, cardamom powder, and ginger.

Step 3 – Reduce heat to medium and allow the mixture to cook for 1-2 minutes.

Step 4 – Strain the mixture into a cup and enjoy!

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About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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