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Delicious Golden Milk (Turmeric Milk) Recipe for Health and Wellness

Golden milk

Its an elixir  that has been used in Ayurveda for years together which provides marvellous health benefits

Also known as Turmeric Milk, Haldi Milk, or Haldi Ka Doodh,its   a cherished beverage in Ayurveda, consisting traditional wellness 


It combines milk with turmeric   and other spices to promote physical, mental, and emotional well-being.

Lets list out  the ingredients  of this golden milk


Golden milk is a traditional Ayurvedic recipe of milk blended  with turmeric spices such as Cardamom, Saffron, and Black Pepper; and a natural sweetener like cane sugar or honey make a delightful turmeric latte. 

It can be taken warm or cold


Ayurveda has supported  golden milk since it  help with improved digestion, circulation, clearer skin benefits from turmeric milk recipe due to its anti-inflammatory properties, joint health, and respiration.

The ingredients in golden milk improves Agni, or digestive fire, which can be effective for balancing excess kapha during cold winter .In moderation, it  can be used to balance Vata, Pitta too

Turmeric ,the most privileged ingredient of the gold milk works as an anti inflammatory beverage And  help treat inflammation, pain, wounds, and digestive disorders.

Active curcuminoids in it  acts as  antioxidant, anti-inflammatory, and lowers cholesterol Curcumin being difficult to get absorbed alone ,when combined with pepper ,can improve the bioavailability of the curcumin .The absorption rate increases double when combined with pepper.

It balances the doshas since curcumin and piperine in black pepper is fat soluble


It can be made with coconut milk too thus providing healthy fat and magnesium which can promote quality sleep by reducing stress and improving relaxation

The kapha dosha can be balanced by adding warm spices like cinnamon and ginger root


Ginger can  aid in digestion and help promote warmth throughout the body, while cinnamon can help in  reducing the risk of cancer, fighting fungal infections, and providing antibacterial and antiviral benefits.  


Warming spices like cinnamon, ginger, and black pepper, are excellent for balancing Kapha and can also aid in digestion.While spices like ginger and turmeric can ground vata and pitha dosha.

Adding whole milk can equally pacify vata dosha


You can sweeten golden milk with honey or cane sugar  depending on your dosha.


Lets  see how can we make this delicious drink


· add turmeric powder to almond milk to create a simple golden milk recipe        ½ cup water 

·        1 (1-inch) piece fresh turmeric root, thinly sliced

·        1 (½ inch) piece fresh ginger root, thinly sliced, a common ingredient in turmeric milk recipes

·        ½ tsp ground cinnamon  honey or cane sugar

whole milk


1.   Add spices and ½ cup water to a small saucepan and bring to a boil. 

2.   Reduce heat to medium-high and simmer for 10-minutes, stirring occasionally.

3.   Add ½ -1 cup milk of your choice

4.   Boil  for ~1-minute stirring constantly.

5.   Pour through a fine-mesh sieve or strainer into a cup to make turmeric milk

6.   You can add powder of turmeric ,ginger and pepper if fresh pieces are not available


Ok Now ,why golden  milk  ?


It can help you with a quality sleep


The preffered time of the consumption is in night .This is because of the sleep promoting benefits of turmeric  and also warm milk is used since ages and is believed to promote natural sleep

Turmeric/Curcumin also supports normal inflammatory processes, which may be related to sleep onset, quality, and duration. 

And also turmeric can enhance the golden milk recipepond to all type of stress being a very good adaptogenic.


Being a good support to reduce any inflammatory process

As we all know Turmeric and its components, like ground turmeric, are key in making turmeric milk. like Curcumin is a rich source of antioxidant compounds has a beneficial effect on inflammatory response. 

It has anti-inflammatory properties that are beneficial in a turmeric milk recipe  wide-reaching potential benefits on organs like  heart Joints and muscles,digestive juices and  skin.

Acts a s a digestive agent

Golden milk aids in flush toxins from the digestive system and promote intestinal health.

Turmeric can positively impact gut microbiota diversity through their bacterial- and fungal-balancing properties. 

In addition, the Black Pepper or “Piperine,” supports  digestive fire.

Relieves stress being a rich adaptogen 

The Turmeric in golden milk  has adaptogenic properties which  work by supporting the hypothalamus pituitary adrenal  axis, which plays an essential role in releasing stress hormones, the sleep cycle, and endocrine function, can be supported by turmeric milk due to its anti-inflammatory properties.

Acts as an ingredient in making turmeric milk  a cardio tonic too

Ingredients in golden milk nourishes the heart.

As we all know  inflammation, mental health, metabolic health, and sleep  play a critical role in heart health,The spices in Golden Milk have been shown to be potentially helpful in supporting various aspects of heart and circulatory function,

Turmeric has demonstrated efficacy in supporting normal cholesterol, blood pressure, arterial health, liver health, mitochondrial function , sugar metabolism, and inflammatory response through its antioxidant properties. 

Enhances liver functions

Turmeric and Curcumin support various aspects of liver function, including normal fatty acid levels. 

Turmeric has also been shown to support normal cholesterol synthesis in the liver, and its antioxidants have demonstrated liver-protective properties.

Uplift the mood and creates calmness

Golden Milk \it’s incredibly calming, uplifting, and soothing.

For a radiant and flawless skin

Curcuminoids in Turmeric work to support cell health by scavenging free radicals

This antioxidant action can help prevent cell damage and support normal inflammatory response, promoting flawless skin and graceful aging.

A boon to the immunity

It supports variousimmune cells, such as T cells, B cells, and natural killer cells,balance the cytokine production and antibody response.

you can customize your Golden Milk.

·        Substituting plant milk, goat’s, camel, or sheep’s milk for traditional cow’s milk

·        Adding Ghee for extra body and richness in a turmeric milk recipe

·        Drizzling in some raw honey for extra sweetness

·        Adding in other herbs, such as Saffron, Nutmeg, for extra flavor and benefits in a turmeric milk recipe



Is it OK to drink turmeric milk everyday?

Yes you can  drink turmeric milk every day.

What are the side effects of golden milk turmeric?

Some time  it can lead to cramps, stomach distress, and nausea.

Does drinking turmeric milk brighten skin?

Regular consumption of turmeric milk can give a radiance to skin and can give a youthful skin.

Can drinking turmeric milk whiten skin?

Yes it can due to the presence of antioxidants and anti-inflammatory properties in turmeric powder.

How do I whiten skin faster with turmeric?

Turmeric has antioxidant properties that can help even out pigmentation and reduce dark spots, blemishes, and hyperpigmentation. You can use turmeric in a face mask to improve your skin tone.

Who Cannot drink turmeric milk?

It is not an ideal drink for people with Hypoglycemia . Since it reduces blood sugar, people with low blood sugar levels must avoid drinking turmeric milk recipe.

When should I avoid turmeric milk?

If you have a upset tummy or lactose intolerance ,you should avoid taking this milk.

What is the best time to drink turmeric milk?

Preferably during night time.

Does turmeric milk clean your stomach?

It can help in soothing the digestive tract, reducing bloating and gas, and promoting overall digestive health.

Does turmeric golden milk lower cholesterol?

Yes it is  a natural solution to lower cholesterol.

How much turmeric in golden milk?

You can use ½ tsp to 1 tsp  in milk every day.

Where did golden milk originate?

It has been an Indian culture since centuries.

And I read that the residue is nothing but some coagulated proteins from milk- so is it necessary here to boil the milk?

Boiling milk can help in killing harmful bacteria.

Can Golden Milk be consumed in the morning?

Yes it can be made into a delicious turmeric latte.

Can I add more spices to my turmeric milk?

Depends on your digestion ,you can customize your golden milk.

Can I make a big batch of turmeric milk and just reheat it?

Its better to make it fresh every day as per ayurveda.

Can a patient suffering from high cholesterol and thyroid disease consume turmeric milk?

There is no controversies in taking turmeric milk.

Can turmeric milk be consumed by lactose-intolerant individuals?

They can prefer to change the milk as plant based one.

Does boiling haldi alter it somehow?

Boiling it in high flame can reduce the effectiveness of the active component.

Does turmeric milk help with colds and coughs?

Yes it does due to its anti inflammatory benefits.

Is turmeric milk helpful for sleep improvement?

Yes it soothens  the mind and promotes a good sleep.

Is turmeric milk safe during pregnancy?

Turmeric is generally safe to consume in small amounts during pregnancy.

What does golden milk taste like?

It’s a kind of mixture of a creamy spice with a earthen taste




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