“Golden milk” harnesses the antioxidant and anti-inflammatory power of turmeric to quell inflammation, keep cholesterol in check and boost the immune system.
Golden milk harnesses the benefits of turmeric for mind and body
In Asia, the golden milk recipe has been handed down for generations, embodying the Ayurvedic philosophy that it has the power to promote mental and physical balance through nutrition and, of course, its spicy, enveloping flavour. Both of these benefits are thanks to the spice turmeric and the active ingredient within turmeric, curcumin, that also gives turmeric its distinctive yellow colour and its powerful antioxidants known for fighting inflammation, ageing and even promoting proper liver function.
Golden milk has gone viral on TikTok and social media because of its many benefits and as a healthy hot drink that actually tastes good. Next to the multi-beneficial ingredient turmeric, a superfood and surprising spice that can also be used in your beauty routine, the golden milk recipes have been adapted by Western cultures to include non-dairy milk but can be made with fresh dairy milk and often honey, for a sweetness booster. Also consider adding other spices such as pepper and ginger to further boost and energise the drink.
How to make golden milk at home
Look for the most pure form of turmeric powder that you can buy, rather than a turmeric spice aimed at being used in curries as the curcumin levels might not be as high. Try nutritionist Jessica Shand’s recipe to make golden milk at home:
Golden milk recipe:
- ½ tsp organic ground turmeric
- Pinch of black pepper to activate the turmeric
- Pinch of cinnamon
- Warm milk (unsweetened if using plant milk), preferably in a milk frother for a dreamy consistency
- Optional dash of honey or maple syrup to sweeten
- For an added benefit, add some unflavoured collagen to the mix too for an even bigger nutrient hit
Garden of Life Mykind Organics Golden Milk
£19.99 £18.49
My Supplement Shop
Erbology Organic Tumeric Powder
£12.99
Erbology
You can also use one scoop of Healing Golden Milk – Shand’s golden milk quick fix hack – added to warm milk for a good alternative to the above. “I love this brand because it contains an organic, healing blend of turmeric root, curcumin, ginger, black pepper (to enhance the bioavailability of the turmeric) and ashwagandha ,to promote even deeper relaxation and wellbeing support. It also has probiotics to nourish the gut and help digestion with live bacteria. Drink in the evening to help stimulate ‘rest and digest’ and activate the parasympathetic nervous system.”
Nutri Seed Raw Turmeric Powder
£8.74 £6.99
Nutriseed
Forest Whole Foods Organic Turmeric Powder
£3.24
Forest Whole Foods
Properties and benefits of golden milk, the turmeric-based drink
Golden milk can be drunk every day and its benefits include:
- regulates blood pressure
- promotes intestinal wellbeing
- counteracts inflammation in the body
- supports the immune system, helping to fight cold symptoms
- helps keep cholesterol under control
- improves metabolism
As with all new health habits, do check with a medical professional to ensure it’s suitable for your personal circumstances, especially if you’re pregnant.