Benefits of Turmeric Milk and How to Make It?
"Golden milk contains vitamins and anti-inflammatory chemicals, which may provide health advantages. Some of these may involve illness protection"
This vibrant yellow beverage is usually prepared by heating cow's or plant-based milk with turmeric and other herbs like cinnamon and ginger.
It's known for many positive health effects and is frequently used as an alternative medicine to boost immunity and prevent sickness.
Here are some of the scientific benefits of golden milk, as well as a recipe for making your own.
Primary Components Are Loaded With Antioxidants
The main ingredient in golden milk is turmeric, a yellow spice frequently found in Asian cuisine that gives curry its yellow hue.
Curcumin, the primary component in turmeric, has been utilized in Ayurvedic medicine for ages because of its powerful antioxidant effects.
Antioxidants are chemicals that fight cell damage and protect the body from the effects of oxidative stress.
They're vital to the health of your cells, and studies regularly suggest that diets rich in antioxidants may help lessen your risk of infections and disease.
Most golden milk recipes include spice and ginger—both of which have amazing antioxidant effects.
May Reduce Swelling and Joint Pain
Chronic inflammation is thought to play a significant role in many chronic diseases, including cancer, metabolic syndrome, Alzheimer's, and heart disease. As a result, diets high in anti-inflammatory substances may lower your risk of certain illnesses.
Research reveals that ginger, cinnamon, and curcumin—the main element in turmeric—have significant anti-inflammatory benefits.
Curcumin's anti-inflammatory properties, according to studies, are similar to those of some prescription medications, but without the adverse effects.
These anti-inflammatory properties may help with joint discomfort from osteoporosis and rheumatoid arthritis.
For example, one study in 45 persons with rheumatoid arthritis (RA) discovered that 500 milligrams of turmeric daily reduced joint pain to up to fifty grams of a standard arthritis medicine or a mixture of curcumin and the drug.
Similarly, in a 6-week research on 247 persons with developing osteoarthritis those given ginger extract reported less pain and required less pain medication than those who received a placebo.
Learn about vitamins in turmeric
May Increase Memory And Brain Function
Curcumin has been shown in studies to boost neurotrophic factors in the brain (BDNF). BDNF is a chemical that helps your brain make new connections and supports the growth of brain cells.
Low levels of BDNF may be connected to brain illnesses like Alzheimer's disease.
Other ingredients may bring further benefits.
For example, one of the signs of Alzheimer's disease is the buildup of a specific protein in the brain known as tau protein. Test-tube and animal research suggest that chemicals in cinnamon may help minimize this buildup.
Furthermore, animal studies show that cinnamon reduces Parkinson's disease symptoms and improves brain function.
Ginger may also benefit brain function by increasing response time and memory. Furthermore, in animal studies, ginger seems to protect against age-related brain function decline.
Curcumin In Turmeric Could Boost Mood
It suggests that turmeric, specifically its main ingredient curcumin, may improve mood and lessen depressive symptoms.
In a 6-week research, 60 people with serious depression took either curcumin, a depression medication, or both.
Those given simply curcumin had similar improvements to those given antidepressants, while the combo group saw the biggest advantages.
Depression may also be associated with decreased levels of brain-derived neurotrophic factor (BDNF). Curcumin appears to raise levels of BDNF; therefore, it may have the ability to alleviate symptoms of depression.
May Prevent Heart Disease
Heart disease is the world's biggest cause of death. Interestingly, cinnamon, ginger, and turmeric the primary ingredients in golden milk have all been linked to a lower risk of heart disease.
An analysis of ten research showed that 120 mg of cinnamon per day may lower the amount of total cholesterol, triglycerides, and "bad" LDL levels while enhancing "good" HDL levels.
In another trial, 41 people with type 2 diabetes received 2 grams of ginger powder each day. After the 12-week research, assessed risk factors for heart disease were 23-28% reduced.
Furthermore, curcumin may improve endothelial function, which is the lining of your blood vessels. A healthy heart depends on proper endothelial function.
Could Lower Blood Sugar Levels
The spices found in golden milk, particularly ginger, and cinnamon, may aid in reducing blood sugar levels.
For example, 1-6 grams of cinnamon per day can reduce fasting blood sugar by up to 29%. Additionally, cinnamon may lower insulin resistance.
Insulin-resistant cells are less able to absorb sugar from the bloodstream, so lowering insulin resistance often reduces blood sugar levels.
Cinnamon appears to minimize the amount of glucose absorbed in the stomach after a meal, which can further enhance blood sugar control.
Similarly, frequently incorporating tiny amounts of ginger into your diet may help lower fasting blood sugar levels by up to 12%.
A little, daily intake of ginger may lower hemoglobin A1C levels by up to 10%—a sign of long-term blood sugar control.
However, the evidence is based on only a few studies, and additional study is required to corroborate these findings.
May Lower Your Risk of Cancer
Cancer is a disease that involves excessive growth of cells.
Alternative anti-cancer treatments are becoming more popular in addition to traditional ones. surprisingly, a new study indicates that the spices used in golden milk may have some benefits in this aspect.
For example, several test-tube studies claim anti-cancer capabilities to 6-gingerol, which is found in considerable concentrations in raw ginger.
Similarly, lab and animal studies show that chemicals in cinnamon may help decrease the growth of cancer cells.
Curcumin, a key component in turmeric, may also kill isolated cancer cells in a test tube and inhibit the formation of new blood vessels in tumors, restricting their potential to spread.
However, the evidence for ginger, cinnamon, and curcumin's cancer-fighting properties in humans is poor.
Learn about is turmeric good for cholesterol?
Has Antibacterial, Antiviral, and Antifungal Properties
Golden milk is commonly used as a home cure for colds. The yellow drink is known for its immune-boosting effects.
Test-tube studies reveal that curcumin contains antibacterial, antiviral, and antifungal effects, which may help prevent and fight infections.
Although test-tube studies show promise, there is currently no evidence that golden milk decreases human illnesses.
Ginger and Turmeric Could Help With Digestion
Chronic gas, also known as dyspepsia, causes pain and discomfort in the upper section of the stomach.
Indigestion may result from delayed stomach emptying. Ginger, one of the ingredients used in golden milk, may help reduce this condition by accelerating stomach emptying in those suffering from dyspepsia.
Further research indicates that turmeric, another component used to make golden milk, might relieve symptoms of diarrhea. Turmeric may increase fat digestion by increasing bile production by up to 62%.
According to research, turmeric can help maintain good digestion and reduce episodes in patients with ulcerative colitis, an inflammatory digestive illness that causes ulcers in the intestines.
Learn about how turmeric can work on prostate cancer?
How to Make Golden Milk
Golden milk is simple to prepare at home. To make a single serving of golden milk, or roughly one cup, use this recipe:
Ingredients:
1/2 cup (120ml) of any milk without sugar of your choice
1 teaspoon of turmeric.
1 tiny bit of grated fresh ginger or half a teaspoon of ginger powder
1/2 tsp cinnamon powder.
One pinch of ground black pepper.
1 teaspoon honey or maple sugar (optional)
Directions:
To make golden milk, combine all of the ingredients in a small skillet or pot and bring to a boil. Reduce the heat to a simmer for about 10 minutes, or until fragrant and tasty. Strain the drink through a fine sieve into glasses and sprinkle with cinnamon.
Golden milk can be prepared ahead of time and stored for up to five days. Simply reheat before drinking. Read more...
