Golden Milk – Preparation and Uses


The land of India is well known for its herbal resources. Ayurveda, one of the oldest forms of medicine, uses these resources. It suggests remedies that cure serious health issues. There are many Ayurvedic remedies that help your body to stay healthy. One such a remedy is the Golden Milk. Golden milk is consumed all over the world by many people. This is treated as one of the best medicines for many health disorders.

What is Golden Milk?

Golden milk is an ancient Ayurvedic recipe for a wide range of health issues. Golden milk is also called Turmeric milk. The main ingredient used in its preparation is Turmeric. It is very simple to prepare and also contains many nutrients. The Golden milk has a striking golden colour. When taken with Coconut milk, it is a delicious turmeric beverage. It is Caffeine free and a healthy substitute to coffee and tea.

Golden milk is being used at bedtime as a home remedy. Drinking a cup of warm turmeric milk will settle your stomach. It will make you sleepy. The spices provide extra flavour and warm up the body.

Why is Turmeric the main ingredient?

Turmeric is the ingredient that gives Golden Milk its Golden Soul. It has a long history in natural medicinal use. The usage of turmeric in India is very old and used in various forms. It helps as a beauty aid, spice and a medicine. It is as an all in one herb with amazing properties. It is thus not surprising that turmeric has such a place in Ayurveda.

Benefits of turmeric

Turmeric is world-wide accepted for all these reasons. It is

  • anti-inflammatory
  • antioxidant
  • antiviral
  • antifungal
  • antimicrobial
  • antibacterial

Turmeric is similar in appearance to Ginger. It belongs to the ginger family. It has high quantities of the bioactive compound curcumin.

Recipe for turmeric milk

Golden Milk - Preparation and Uses


  • 1 cup of milk
  • ½ tsp ground turmeric
  • 1 tsp honey (optional)
  • ½ tsp ghee
  • 1/8 tsp ground black pepper
  • 1 pinch Cardamom/Cinnamon powder


  1. Heat Milk on low heat.
  2. Stir in the Turmeric powder, crushed Black Peppercorns, Cardamom / Cinnamon powder.
  3. Bring to boil and put it in sim for 2 to 3 minutes.
  4. Turn off the heat and pour the milk into the cup.
  5. Add Ghee / Coconut oil / Almond oil (if needed).
  6. Add 1 tsp of Honey once the milk has cooled enough to touch.
  7. Drink the milk while its warm.


* If you are using honey in this recipe, keep this in mind. Only when you remove milk from the stove, add honey. Heating honey at high temperature changes its chemical composition. Hence it is harmful for our body.

* According to Ayurveda, it is not recommended to take ghee and honey in same proportion. It leads to poisonous effect on the body. Ghee and honey should always be in the ratio of 1:2.

* If you are a vegan, you can use dairy- free milk.

* If you are using non-dairy milk, then avoid boiling it. It may curdle.

* Ayurveda suggests drinking milk in the evening (after sunset) or at the bed time. The secretion of enzymes required to digest milk in the human body is active during this part of the day.

Medicinal Significance of ingredients used

*Black pepper:

It enhances curcumin’s bioavailability by 1,000 times. It contains hot property called piperine. It helps in transporting the benefits of curcumin to different parts of the body. Hence it maximizes the efficiency of absorption.


It is helpful to combat nausea and acidity. It also works against bloating, gas, heartburn, loss of appetite and constipation. It gives a nice aroma.


It is a high Source of Antioxidants. It contains anti-inflammatory Properties. It protects Heart health, fights Diabetes etc.


It has anti-bacterial and anti-fungal properties. It also Increases athletic performance, reduces cough and throat irritation.


Ghee is the ultimate Super Fat when it comes to nutrients, digestibility, and flavour.


Turmeric has many health benefits as discussed earlier.


Milk is good for the bones. It offers a rich source of calcium essential for healthy bones and teeth. The vitamin- D rich Cow’s milk benefits bone health. Calcium and vitamin D helps to prevent osteoporosis.

Benefits of Golden Milk

*Anti-inflammatory properties

It is useful for treating many arthritic conditions. It reduces joint inflammation and pain. Curcumin reduces joint pains. It also helps in treating rheumatoid arthritis. The anti-inflammatory properties also help to soothe the digestive tract and ease indigestion.

*Boosts digestive health

It improves digestion. Turmeric helps to reduce the symptoms of many gastrointestinal disorders. They include heartburn and indigestion. Turmeric reduces stomach cramps and pain. It also minimises the symptoms of gastrointestinal diseases and bowel disorders.

*Improves cardiac function

One important benefit of turmeric is its potential to improve cardiac function. It reduces the risk of blood clots. It has an anti-oxidative effect on blood vessels and your heart. It also ensures a regular heartbeat. It reduces cholesterol, lower blood pressure, and improve blood circulation.

*Better blood circulation

Drinking golden milk improves blood circulation. It keeps your veins and arteries healthy. Curcumin helps to boost blood flow. It keeps the cardiovascular system working in a proper way. Turmeric extracts help to reduce oxidative stress. This is an important factor to heart disease.

*Reduces blood pressure

The golden milk helps to control the blood pressure. The combination of turmeric and black pepper reduces hypertension. It helps to prevent heart strokes.

*Reduces cholesterol

High levels of bad cholesterol and low levels of good cholesterol clog your arteries. This leads to cardiac diseases. Regular supplements of curcumin with your diet reduces “bad” cholesterol within 4 weeks.

*Controls blood sugar levels

Regular drinking of golden milk helps control your blood sugar levels. A regular intake of turmeric prevents spikes in insulin levels. It helps to manage symptoms of diabetes. Maintaining healthy blood glucose levels is very important. The anti-inflammatory properties of golden milk suppress the blood glucose levels. Curcumin induces hypoglycemia (lowered blood sugar levels) and increase plasma insulin levels.

Golden Milk - Preparation and Uses

*Improve brain function

The antioxidant effect of turmeric prevents degenerative disorders like Alzheimer’s disease. It also boosts up your memory and reduces symptoms of anxiety. It improves the functioning of brain in people with memory impairment.

*Natural antidepressant

Golden milk relieves you from mild depression and anxiety. Turmeric has antidepressant properties that boosts your mood. It helps you to cope better with negative thoughts and feelings. Curcumin stimulates the brain’s neurotransmitters to produce more serotonin. It increases dopamine levels. Curcumin and piperine play a vital role in the treatment of depressive disorders.

*Reduces stress

Golden milk has the ability to relieve stress and lift your mood. Stress is something that we all have to cope with in our daily activities. Too much stress also has a negative impact on your health. The anti-stress effect of turmeric in the recipe helps boost your brain’s function.

*Boosts your Immune System

Regular intake of this golden milk helps to prevent infections. It lowers the risk of developing allergies, asthma, Alzheimer’s disease, and diabetes.

*Cancer prevention

Turmeric has an important role in cancer prevention. The anti-inflammatory properties of curcumin are effective against various cancers. Curcumin helps to suppress initiation, progression, and metastasis of a variety of tumours.

*Helps with weight loss

If you are trying to lose weight, drinking golden milk daily will help you. It boosts your metabolism, reduces hunger pangs, and helps burn fat quicker.

So, these are some of the important benefits of golden milk. It is better that you start consuming golden milk right from today. This recipe is not that difficult to prepare. It is quite easy. Even a novice can prepare it. To stay healthy, substitute your daily beverages with golden milk. You will find a very good improvement. Go golden!!



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