Golden milk: 10 benefits and how to make it
To make golden milk, a person must warm up nondairy milk with turmeric, cinnamon, ginger, and other spices.
Many of these spices contain antioxidants or have anti-inflammatory properties. In this article, learn about the benefits of golden milk and how to make it.
The potential benefits of golden milk include:
1. Reducing inflammation
Golden milk’s ingredients, which are ginger, cinnamon, and turmeric, contain anti-inflammatory properties. Reducing inflammation can help prevent or manage conditions including:
- heart disease
- Alzheimer’s disease
- metabolic syndrome
A person may reduce inflammation by adding golden milk to their regular diet. For example, a small study of 45 participants showed that consuming 500 milligrams (mg) of curcumin was as effective as taking 50 mg of a common arthritis medication at reducing inflammation. Curcumin is the active component in turmeric.
2. Preventing cell damage
Curcumin also has antioxidant properties. Some studies have shown that antioxidants can help a person’s body repair cell damage and help reduce the risk of many illnesses.
For example, one 2015 study found that antioxidants in foods and spices have a positive effect on reducing cell damage.
The three major ingredients in golden milk have all shown some promise in helping reduce the risk of heart disease.
However, the studies tend to be small and limited. Also, the amount of each ingredient present in golden milk may not be enough to fully show the benefits found in research.
One small study showed that those taking curcuminoids had a lower incident rate of myocardial infarction events, such as heart attack, after coronary artery bypass surgery.
The rate fell from 30 percent in the placebo group to about 13 percent in the curcuminoid group. More research is still needed to prove these findings, however.
6. Possibly reducing the risk of cancer
Older studies on ginger, cinnamon, and curcumin show that they may have some effects on reducing the risk of cancer.
While many alternative health sites repeat these claims, most studies are:
- done in test tubes
- not definitive
It is unlikely that the small amounts of these spices in golden milk would have an impact on cancer risk. However, more research is necessary to find definitive results.
Golden milk is available online, in health stores, and in some grocery stores. However, a person can easily make golden milk at home.
To make golden milk, a person will need:
- ½ cup nondairy milk, such as coconut or almond milk
- 1 tsp turmeric
- 1 tbsp grated fresh ginger or 1/2 tsp ginger powder
- 1/2 tsp ground cinnamon
- 1 pinch ground black pepper (optional)
- 1 tsp honey
Combine all the ingredients in a pot. Next, bring the mixture to the boil, then reduce to a simmer. Let the mixture simmer for about 10 minutes or until it is fragrant.
To serve, strain the mixture through a fine strainer to remove the spices. Golden milk will keep in the refrigerator for around 5 days.
Golden milk may have several health benefits and has few risks unless a person is allergic to one of its ingredients.
For those interested in trying it, they can make their own recipe at home or buy a premade mixture.
It is worth noting that although golden milk may have health benefits, it is not a replacement for medical treatments.
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