Golden milk or Turmeric Milk: its benefits and how to make it

Golden milk, also known as Golden Milk, is a very healthy infusion that is made mainly with milk and turmeric. Has the curiosity bug bit you?

As you well know, turmeric is one of the most used spices in Traditional Chinese Medicine due to its multiple health benefits. For this reason, we recommend you try golden milk: you will be surprised by its flavor and, at the same time, you will be able to take advantage of its properties. Do you want to discover what they are and how to prepare this drink at home?

What is turmeric?

Turmeric is a seasoning that belongs to the ginger family. Originally from India, China and Africa, it stands out for its yellow color. It is due to its curcumin content, precisely this component is what gives it many of its health benefits.

The powder that we know as turmeric comes from Curcuma longa, a perennial herbaceous plant that can measure up to a meter in height. It exhibits leaves arranged in two rows and branched rhizomes of a typical yellow-orange color.

In spring, orange flowers appear, with three petals that form a bell-shaped corolla. Once the flowers die, the capsule-shaped fruits grow.

Turmeric, which is used so much in Indian cuisine to color rice or to make curry, is prepared with the extract of this plant.

Health benefits of golden milk

This creamy infusion is extremely comforting, especially during the coldest days of winter. But that’s not all: turmeric is a highly valued spice in Ayurveda medicine, as it helps keep the body healthy. On the other hand, milk also provides certain benefits.

anti-inflammatory effect

Turmeric has a famous anti-inflammatory property that has been supported by different studies; For this reason, it is believed that it would serve to relieve discomfort such as headaches, muscle aches and, also, as a complementary treatment for arthritis.

antioxidant potential

The curcuminoids present in turmeric are components that act as antioxidants. Remember that antioxidants are substances that fight free radicals to prevent oxidative damage that can cause the appearance of different degenerative diseases such as cardiovascular, brain, Alzheimer’s and even cancer.

protect the heart

Thanks to its aforementioned antioxidant property, regular consumption of turmeric, both with meals and through the intake of golden milk, would help protect heart health. 

Supports the immune system

Curcuminoids and polysaccharides in turmeric have been shown to have blood mononuclear cell-stimulating effects. Thus, it would serve to increase the defenses. At least that is inferred from studies conducted in people immunosuppressed by chemotherapy.

Improves digestive function

Although the studies are preliminary, the truth is that alternative medicine has used turmeric as a way to improve digestion and thus avoid indigestion, nausea, a heavy stomach and heartburn, since time immemorial.

Antibacterial, antifungal and antiparasitic properties

An investigation carried out by the Department of Biochemistry and Molecular Biology of the Institute of Nutrition and Food Technology of Granada indicated that turmeric has an antifungal, antibacterial and antiparasitic effect.

Avoid flatulence

By improving digestion, it would prevent the presence of gas in the intestines and, therefore, its annoying consequences.

The benefits of milk

Although in recent years much has been said about the benefits of milk, and in fact there has been controversy about it, scientists have commented that the consumption of milk and its derivatives during childhood reduces the risk of obesity, while in adults it improves weight loss during times of caloric restriction, while it would improve bone mineral density.

How to prepare golden milk

This drink is extremely comforting and really delicious. The best? You can adapt it to your food preferences, modifying the cow’s milk for vegetable milk if you wish, and even add other spices to give it an even more intense flavor.

In this case, we share with you a golden milk recipe that we really like and that includes some other ingredients that give it an unmistakable flavor.

Ingredients for 2 people

  • Milk or vegetable milk 500 ml    
  • Turmeric 5g
  • Cinnamon stick 1    
  • Cloves 2         
  • green cardamom 1    
  • fresh ginger, to taste
  • Black pepper 2 grains
  • Optional: ground cinnamon and honey


  1. Heat the milk.
  2. Add the cinnamon stick, cardamom, cloves, peppercorns, and ginger.
  3. Lower the heat to prevent it from boiling.
  4. Stir continuously to prevent the milk from sticking to the saucepan.
  5. After 3 minutes, add the turmeric and stir well.
  6. Let cook for 5 more minutes.
  7. Remove from heat and add honey and cinnamon if desired.

A trick? If you like very sparkling drinks, use the blender. You will love the result!

Enjoy a hot cup of golden milk and let yourself be overwhelmed by the exotic flavors of the spices, as well as of course benefiting from their health properties.

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