15 Healthy benefits of Golden Milk(Turmeric Latte)

15 Healthy benefits of Golden Milk(Turmeric Latte)

Turmeric milk or Turmeric latte, also known as golden milk, is traditional Indian milk that is earning popularity in western countries. Turmeric milk is made with pure cow’s milk with some turmeric and other herbs like ginger and cinnamon.

Traditionally it is consumed at night before going to sleep. This powerful drink contains lots of anti-inflammatory and antioxidants that help the body throughout the night.

Golden Milk

Why Golden milk is good?

Golden milk is filled with health benefits and often used as remedies for illness or boost immunity

The goodness of golden milk comes mainly from turmeric, and the milk adds some extra benefits to it. The turmeric in the milk is a treatment for many health conditions. Also, ginger and cinnamon helps to fight pain and other associated illnesses.

Here are 15 healthy benefits of golden milk (turmeric milk).

1.Improves bone health

Golden milk is rich in Vitamin D and Calcium which is essential for strong bones. If your diet has a low amount of Calcium, your body will take calcium from bone to maintain normal Calcium in your blood. Over time, this makes bone weak and increase the chance of bone disease.

With cow’s milk, you will get calcium and vitamin D that will meet your body’s daily calcium needs.

2.Rich in Antioxidants

The main ingredient of golden milk is turmeric. It has antioxidant properties name Curcumin, which is used in ayurvedic medicine for centuries.

Antioxidants are compounds that kill free radicals from body cells and prevent the damage caused by oxidation (the chemical reaction that can produce free radicals)

3.Reduces Inflammation

Golden milk’s ingredient contains high anti-inflammatory properties, which can help reducing inflammation.

A person can reduce inflammation by adding gold milk to the regular diet there.

4.Protection against Heart disease

Turmeric has antioxidants properties that lower the chance of heart disease risk. Ginger and cinnamon are also associated with it.

One small study showed that taking curcuminoids (turmeric ingredient) had a lower incidence of a heart attack.

Curcumin also improves the functioning of blood vessels, which is important for a healthy heart.

5.Includes Antiseptic and Antibacterial properties

 Studies show that curcumin has antibacterial, antiseptic and antifungal properties that may help fight infections. Golden milk ingredients have antioxidants and anti-inflammatory properties that can enhance immunity.

Besides, compounds in ginger may restrain the growth of some bacteria. Also, ginger extract fights the human respiratory syncytial virus (HRSV).

6.Improves brain functioning and memory

Golden milk increases memory and brain function. Some old studies show that turmeric helps brain cells and improves efficiency.

Low levels of BDNF(brain-derived neurotrophic factor) can cause brain disorders, like Alzheimer’s and Parkinson’s disease. Cinnamon reduces the symptoms of Parkinson’s disease and improves brain function. Ginger also improves reaction time and memory.

Golden Milk

7.Improves digestion

Golden milk can also improve digestion and discomfort in the upper part of the stomach. Ginger in golden milk may help people suffering from dyspepsia

Turmeric can help in the symptoms of indigestion. It also helps in fat digestion by increasing bile production by 62%.

8.Supports skin health and skin infection

In Asian countries, turmeric is often used as a remedy for many skin conditions. The spice makes skin glow and skin infection away.

Curcumin is often used in many skincare products. It improves skin protection and helps to glow skin.

Cinamon in golden tea also promotes skin health and fights early signs of aging.

9.Reduces Cancer risk

Studies show that curcumin has the potential for anticancer activity. Laboratory studies also show that curcumin can slow the progression of cancer and make chemotherapy more effective. 

Ginger is another ingredient of golden milk. It contains 6-gingerol, which was found in many anticancer activities. 

Cinnamon is also used in golden tea. It contains cinnamaldehyde, a powerful compound that can reduce the chance of skin cancer.

10.Low blood sugar levels

Ginger and cinnamon are golden milk ingredients that can lower blood sugar levels.

Cinnamon reduces how much glucose is absorbed after eating, which can control blood sugar levels. Similarly, ginger in golden milk may help lower blood sugar levels.

11. Boost immune system

The curcumin in turmeric milk has many antioxidant properties. It can boost the functioning of T cells, B cells, and macrophages. All these cells are crucial parts of the body’s immune system.

Curcumin also increases antibodies. High antibodies reduce the risk of cancer, heart disease, diabetics and can boost the human immune system. 

Turmeric milk is also a cure for seasonal colds and flu.

12.Improves sleep quality

Turmeric milk can enhance sleep quality. That’s why it’s better to consume before going to sleep.

Curcumin in turmeric milk reduces anxiety levels and promotes sleep quality. Turmeric milk can also help cure insomnia.

13.Enhance better mood

Study shows that curcumin can improve mood if someone consumes it regularly. It can also reduce the symptoms of depression.

Still, more research is needed to determine its efficiency and the right dose.

14.Reduce cell damage

Curcumin is one of the major compounds in turmeric that has many antioxidants. It can repair cell damage and reduces the risk of many illnesses.

15.Healthy weight loss drinks

The anti-inflammatory properties of turmeric milk can help in losing weight. Because weight loss is often defined by metabolic inflammation. 

How to make Golden milk easily

Golden milk

Golden milk can be easily made at home. To make golden milk for one person you will need :

  • 1/2 cup (120ml) of unsweetened milk. You can choose coconut milk or almond milk.
  • 1 tsp of turmeric powder.
  • 1/2 tsp ginger powder or 1tbsp freshly grated ginger.
  • 1/2 tbsp cinnamon powder.
  • 1 pinch ground pepper (for taste).
  • 1 tsp honey.


To make golden milk simply mix all the ingredients in a small pot and bring it to a boil. Reduce the heat and let the mixture simmer for about 8-10 minutes. Spread the drink in a fine strainer in a mug to remove the spices and add a pinch of cinnamon powder.

Golden milk can also be made in advance and stored in your fridge for five days. Just reheat it before drinking.


Turmeric milk is surely golden milk. It holds natural spices and other ingredients that offer great health benefits. It is pretty easy to make.

Having it once a day is a better option for your overall health. Please make sure you ask your doctor before adding it to your daily diet.

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