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14 Amazing Health Benefits of Turmeric Milk!

Cup containing turmeric milk
Written by Dr Prachi Garg
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Turmeric Milk, commonly known as ‘ Haldi ka Doodh’ is one of the best remedies passed on to us by our ancestors. It is also called ‘ Golden Milk ‘ due to the colour turmeric imparts to milk when mixed in it.

Spices like clove, cinnamon, cardamom, black pepper, and ginger can also be added to it for additional health benefits.

Be it cold, cough, flu, wounds, joint pain, etc. turmeric milk is the best choice to make. Let us see the innumerable effects turmeric milk has on our health :

  • Anti-Inflammatory

Turmeric contains curcumin. Research has shown curcumin to be highly effective in reducing inflammation.

The anti-inflammatory effect of curcumin is most likely mediated through its ability to inhibit cyclooxygenase-2 (COX-2), lipoxygenase (LOX), and inducible nitric oxide synthase (iNOS).

This effect of turmeric makes turmeric milk highly beneficial in reducing pain, swelling, etc.

  • Powerful Antioxidant

Curcumin present in turmeric milk is also a powerful anti-oxidant. It protects our body from damage caused by free radicals. It thus reduces the risk of cancer, diseases of the heart, etc.

  • Immunity Booster

Turmeric also boosts immunity levels. Its anti-bacterial, anti-viral, and anti-fungal properties protect us from a variety of infections.

Many doctors highly recommend taking a teaspoon full of turmeric in a glass of warm milk every day to keep the common cold and flu at bay.

Read More: How to Boost Immunity Naturally?

  • Delays Diabetes:

Curcumin present in turmeric delays the onset of type 2 diabetes mellitus. It inhibits the formation of inflammatory cytokines, thus having a favourable effect on blood glucose levels.

  • Reduces the Risk of Heart Diseases:

The antioxidant property of curcumin found in turmeric may prevent heart diseases and diabetic cardiovascular complications. Curcumin also reduces serum cholesterol levels and protects against the pathological changes occurring with atherosclerosis.

  • Reduces Risk of Cancer

Curcumin present in turmeric interferes with the growth and development of cancer cells and prevents their spread at the minutest molecular level ( metastasis ). Thus, it effectively reduces the risk of new cancerous growth.

  • Helps in Treatment of Alzheimer’s Disease

Alzheimer’s disease is caused due to build-up of protein tangles called amyloid plaques. Curcumin in turmeric helps in clearing these plaques.

  • Helps Patients with Depression

Curcumin in turmeric boosts BDNF ( brain-derived neurotrophic factor) levels in the brain, thus helping patients with depression.

Curcumin also boosts the brain’s neurotransmitters serotonin and dopamine.

Also Read: 15 Ways to Naturally Treat Depression

  • Anti-aging Effects

The anti-oxidant properties of curcumin in turmeric prevents damage to cells and thus slows down ageing. It effectively prevents the formation of fine lines and wrinkles.

Curcumin also stimulates new cell growth.

  • Improves Digestion

Curcumin in turmeric reduces bloating and brings the digestive system on track. It stimulates the gallbladder to produce bile. It also helps in preventing and treating pancreatitis.

  • Treatment of Glaucoma and Cataract

The anti-oxidant property of turmeric helps in treating glaucoma and cataract. Regular consumption of Turmeric halts the progression of glaucoma and prevents vision loss too.

  • Good for our Skin

Turmeric has anti-inflammatory, antimicrobial, and antioxidant properties that can help to:

  • Heal wounds
  • Prevent acne and breakouts
  • Fight eczema and psoriasis
  • Reduce scars
  • Lighten dark circles
  • Give a natural glow

Also Read: 20 Foods for Healthy Skin

  • Improves Bone Health:

Curcumin in turmeric reduces pain and improves joint functioning in patients with rheumatoid arthritis. It also safeguards bone tissue and prevents bone loss.

Our body gets calcium, phosphorus, potassium, proteins, vitamin K, vitamin D by drinking milk. All these nutrients keep our bones strong and healthy.

Drinking milk lowers the risk of fractures and osteoporosis.

Read More: 10 Food For Strong Bones

  • Loads of Nutrients from Milk:

Milk is loaded with proteins and linoleic and omega-3 fatty acids which are beneficial for good health.

Milk is rich in calcium, vitamin D, vitamin B2, vitamin B12, potassium, phosphorus and selenium. It also contains vitamin A, zinc, magnesium and vitamin B1.

All these nutrients make milk a complete and healthy drink.

turmeric milk benefits

Are there any negative effects of Turmeric Milk?

In large amounts, curcumin may cause stomach pain in some people, this may be accompanied by nausea and cramping. This kind of overdose is highly unlikely with regular turmeric powder or turmeric milk, as the amounts in both of those are safe enough for most people. Other than this, there aren’t many serious reactions to worry about with turmeric milk. In case you are lactose intolerant, you should avoid store-bought or readymade turmeric milk, it can set off a serious allergic reaction. People with known allergies should only consume self-made turmeric milk using allergy-safe ingredients.

Now that the potential (and rare!) side effects are out of the way, here’s a quick recipe to follow in case you decide to make this drink yourself.

How to make turmeric milk?

  1. Add around 1 teaspoon turmeric powder or 1 inch of fresh ginger in a glass of milk.
  2. Boil it for 10 to 12 minutes.
  3. Once you strain it, your turmeric milk is ready for drinking.
  4. Add honey or sugar for sweetening if required.
  5. You can also add clove, ginger, cinnamon, cardamom to it while boiling for additional health benefits.
  6. Always add a pinch of black pepper to turmeric milk for better absorption of turmeric by our body.

Read More: 13 Health Benefits of Turmeric

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

About the author

Dr Prachi Garg

A Gold Medallist Physiotherapist from the Maharashtra University
of Health Sciences (MUHS), and also a qualified Dietician who later
went on to establish the “Mera Health Genie Wellness, India” in 2009
with a vision to offer the best remedies possible through the medium
of alternative medicines.
Effectively used Physiotherapy, Diet and Nutrition, Yoga, and
Acupressure to help numerous people recover from an injury or
manage a long term problem, achieving fitness goals, managing
weight and well being.


    • Hi Amrapali
      A patient suffering from high cholesterol can use low-fat milk to prepare turmeric milk. There is no absolute contraindication for drinking turmeric milk in a thyroid disease but if a person has an intolerance to milk proteins, he/she should not consume turmeric milk. If you have been advised to avoid dairy products you can opt for oat milk or almond milk after consulting with your doctor. Stay healthy and happy.

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