The Amazing Advantages Of Turmeric (Golden) Milk & How To Prepare It
Turmeric milk is a centuries-old Indian beverage that is quickly gaining popularity in the West. It's also known as golden milk.
A rich beverage made of cow or plant-based milk combined with turmeric is called "cow juice." This tea has a fantastic nutritional profile, including antioxidants and anti-inflammatory chemicals.
Turmeric may also be consumed by drinking turmeric milk. It might assist you in avoiding most illnesses and improve your immunity.
In this post, we've outlined some of the advantages of turmeric milk. We've also included a recipe for you to try.
In This Article…
- What Are the Health Benefits of Turmeric?
- What Are The Health Advantages Of Turmeric Milk?
- Turmeric Milk: How To Prepare It
- What Are The Drawbacks Of Turmeric Milk?
What Are the Health Benefits of Turmeric?
Turmeric is the primary ingredient in turmeric milk, which has several medicinal purposes. The milk also contains several other spices that contribute to its therapeutic properties.
Turmeric is the most studied spice on Earth. Curcumin, its most important component, is an effective antioxidant (1).
Turmeric in the milk may be used to treat several health problems. Respiratory conditions, liver ailments, inflammation, joint aches, digestive problems, diabetes, and cancer are just a few illnesses that can be improved with turmeric. Turmeric has also been discovered to improve heart health(1).
In the following section, we'll go through the numerous health advantages of turmeric milk in detail.
What Are The Health Advantages Of Turmeric Milk?
There are several health advantages that turmeric offers. Here’s a non-exhaustive list of them:
1. It has been shown to aid in the reduction of inflammation and joint pain.
Turmeric milk contains curcumin, which aids in the reduction of inflammation and joint discomfort. Its anti-inflammatory effects are comparable to those of several well-known pharmaceuticals (2).
Individuals with rheumatoid arthritis who took 500 milligrams of curcumin every day in one research had better results than those who took a typical medicine (3).
Ginger, another spice frequently used in turmeric milk, showed comparable benefits (4).
Curcumin inhibits inflammation by inhibiting the molecules that produce it. Thromboxane and phospholipase are two of these (5).
According to studies, curcumin is an excellent option for treating joint discomfort and arthritis. It's also been shown in studies to help alleviate chronic pain after surgery without the side effects associated with medications such as ibuprofen (Advil) (6).
2. May Be Beneficial to Your Skin
Turmeric has been used as a treatment for various skin diseases for hundreds of years. The spice is also supposed to make the skin look bright and discourage germs(1).
Turmeric cream was found to cure skin tumors when applied topically. Aside from eating turmeric milk, there isn't much information on how to utilize it.
Turmeric contains curcumin, which is commonly used in skin gels and other skincare products. The chemical is believed to promote skin protection (7).
Turmeric milk also contains cinnamon, which promotes collagen synthesis (8). It helps to maintain skin health and prevent early indications of aging.
3. It May Help to Prevent Cancer
Numerous research has connected curcumin to anticancer properties. Curcumin has been found in studies to treat or reduce the incidence of breast, ovary, lung, skin, brain, and digestive system cancers. (9).
Laboratory testing suggests that curcumin can slow the growth of cancer and make chemotherapy more effective. The chemical may also help protect good cells from radiation therapy damage. (10).
Another component of turmeric milk is ginger. This spice contains 6-gingerol, which has been found to have anti-cancer properties. (11).
Another component of turmeric milk is cinnamon. This spice contains cinnamaldehyde, a potentially harmful chemical that can reduce cancer incidence. (12).
Turmerone is shown to have anti-inflammatory effects, and many of these studies are performed on animals. Turmeric milk has a good potential in preventing cancer in humans, although more study is needed.
4. It may help to protect brain health.
Turmeric milk may help prevent depression and Alzheimer's disease by lowering the risk of these diseases. This is linked to what scientists refer to as a brain-derived neurotrophic factor (BNDF). BDNF is a growth hormone in your brain that encourages neurons to multiply and grow (13). Low BDNF levels have been linked to depression and Alzheimer's disease (14),(15). This is because BDNF is linked with learning and memory (13).
Turmeric milk contains cinnamon, which boosts the number of neuroprotective proteins in the brain. Parkinson's disease is reduced as a result of this. (16). Ginger was also discovered to improve reaction time and memory(17).
Turmeric also canMini-ReviewsScienceDirectsk of cognitive decline as we age (18). It helps to improve your mood due to its capacity to lower stress (19).
5. May Help You Lose Weight
Turmeric milk contains the anti-inflammatory properties of curcumin, which may help with weight reduction. This is because weight loss is often associated with metabolic inflammation (20).
Curcumin may also reduce fat cell development in animals, according to research (21). Whether curcumin in milk has the same effects in humans is yet unknown.
6. May Help Promote Heart Health
Turmeric, ginger, and cinnamon have all been linked to a lower incidence of heart disease.
Turmeric's curcumin inhibits the production of cytokines, which are molecules involved in inflammation. These cytokines are linked to a variety of illnesses, including heart disease (6).
Ginger powder has been shown to reduce the incidence of heart disease in individuals in studies. The powder decreased undesirable cholesterol levels and enhanced good cholesterol levels(22).
Cinnamon intake has been linked to many of the same benefits (23). Curcumin also helps the endothelial cells function more effectively. These are the lining of blood vessels. The optimum performance of the endothelial cells is essential for cardiac health (24). Curcumin was also linked to a decreased incidence of coronary artery disease (25).
7. May Help with Diabetes Treatment
Turmeric contains curcumin, which can help with diabetes management. The chemical also helps to prevent diabetic liver diseases. Curcumin has also been used to treat diabetic nephropathy and retinopathy. (26).
Curcumin also inhibits inflammation and oxidative stress, two major diabetes-related issues (27).
In research, spices such as ginger and cinnamon were found to have positive effects on diabetes. In the rat study, these spices also showed anti-obesity and hepatoprotective properties. (28).
8. Digestive Health May Be Improved
The milk's turmeric might help to improve digestion. It improves fat digestion by increasing bile production by 62% (29).
Turmeric milk also contains ginger, which aids in stomach emptying. In studies, ginger has been found to speed gastric emptying in persons with chronic indigestion(30).
In another preliminary research, turmeric consumption improved the symptoms of irritable bowel syndrome. Turmeric's curcumin has anti-inflammatory, carminative, and antimicrobial qualities that may benefit the gastrointestinal tract's health(31).
Turmeric also aids in the maintenance of a healthy liver. It may be used to protect the liver from acute or chronic damage. Curcumin was discovered to interact with enzymes involved in liver cirrhosis, lowering the chance of developing the condition(32). However, additional research is required to confirm curcumin's beneficial effects on liver health.
9. May Improve Immune Function
Turmeric milk contains immunomodulatory curcumin. It may help to improve the performance of T cells, B cells, macrophages, and natural killer cells. The body's immune system comprises several different types of cells (33).
Curcumin can also improve the response of antibodies. This implies that curcumin's anti-inflammatory, antineoplastic, cardioprotective, diabetes-fighting, and Alzheimer's disease-preventing effects are due to its capacity to affect the human immune system (33).
Turmeric milk may also aid in the treatment of a cold or painful throat. (1).
10. It May Help the Bone Grow Stronger
This beverage contains milk, which is important. Calcium and vitamin D are commonly found in milk. Both are important for healthy bones. (34).
Turmeric was also shown to protect the bones. When combined with curcumin in the right quantities, turmeric may prevent bone loss by up to 50%. (35). Whether these effects can reduce osteoporosis in people requires additional study.
11. May Help Treat Insomnia and Other Sleep Issues
Turmeric milk might also improve sleep quality. Turmeric in milk has been shown to prevent sleep deprivation in mice studies. (36).
Curcumin may also help you sleep better by lowering anxiety. (37).
Turmeric milk does not always imply that only turmeric is included. The beverage comprises other vital spices (such as cinnamon and ginger) that add to its overall nutritional value.
What we've discussed are the advantages of turmeric milk. You must consume the milk frequently to benefit from them. But, how do you make it? What is the proper procedure for making this decoction?
Turmeric Milk: How To Prepare It
It's simple to make golden milk at home. The following recipe makes one serving (1 cup) of milk.
What You'll Need
- 1 teaspoon turmeric
- ½ cup (120 ml) unsweetened milk
- ½ teaspoon ginger powder
- ½ teaspoon cinnamon powder
- 1 pinch ground black pepper
- 1 teaspoon honey (optional, to improve the flavor)
How to Prepare
- Bring all of the ingredients to a boil in a pot.
- Reduce the heat to low and boil gently for 10 minutes.
- Using a fine strainer, strain the drink into mugs.
- To finish, drizzle the beverage with cinnamon to taste.
This milk will keep for up to five days if properly refrigerated. Warm it before serving.
This condiment has a distinct edge over the others. Turmeric's curcumin, by itself, isn't well absorbed into the body. Adding black pepper can help. Piperine is a component found in black pepper that helps enhance curcumin absorption by 2000%. (38).
Turmeric milk appears to be a healthy health drink, but it is essential to exercise caution. There are some drawbacks to consider when consuming turmeric milk.
What Are The Drawbacks Of Turmeric Milk?
2% oxalate is found in turmeric. (39). At high dosages, this may induce or exacerbate kidney stones in susceptible people. As a result, if you have kidney problems, please do not use.
Excess turmeric might prevent iron from being absorbed. (40). Individuals who don't consume enough iron may develop iron deficiency.
There isn't much research on the subject. According to anecdotal evidence, turmeric milk has been reported to lower blood sugar levels too much if taken together with antidiabetic medication. Before you consume turmeric milk, check with your doctor if you have diabetes.
The real golden milk is turmeric milk. It comprises natural spices and other substances that have a lot of advantages. It's easy to prepare, taking less than 15 minutes to complete.
It's better to have it once a day rather than your evening cup of coffee or a can of Coca-Cola. As a result, it's time for you to make an informed decision. Before integrating it into your daily regimen, check with your doctor first.
Main Source: StyleCraze
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