Turmeric Milk, 12 Benefits and Recipe For Preparation


 Turmeric Milk, 12 Benefits and Recipe For Preparation

Remember those days, when your mom made you drink yellow-coloured milk to cure a stuffy nose? Ever wondered what that milk was made of? Turmeric! Yes! Many people also call it the ‘golden milk’ for its colour and the valuable therapeutic properties it possesses. You will be surprised to learn about the amazing Turmeric milk benefits for health, hair and skin!

Read more: 7 Foods That Improve The Flow Of Blood To A Man’s Private Organ

From boosting our immune system to promoting good sleep and even enhancing our beauty, there are plenty of ways in which Turmeric milk can support healthy living! Read along to know more about this wonderful health drink!

What is Turmeric Milk?

Turmeric milk or Haldi Doodh is a tasty beverage prepared by mixing Turmeric in a glass of warm milk. This is also called ‘Golden milk’ because of its golden yellow colour. Often, it is laced with other ingredients like ginger powder, cardamom, pepper powder etc. for an improved taste and added health benefits.

Turmeric Milk Nutrition Facts:

Let us look into the nutritional profile of Turmeric Milk per 1 glass serving:

(Standard size serving prepared with buffalo milk, added sweetener)

Total Energy – 255 cal

  • Total Carbohydrates – 15.8gm
  • Protein – 8.6gm
  • Fibre – 0 gm
  • Fat – 13 gm
  • Cholesterol – 32 mg
  • Vitamin A – 7% of DV
  • Vitamin B1 (Thiamine) – 10% of DV
  • Vitamin B2 (Riboflavin) – 18% of DV
  • Vitamin B3 (Niacin) – 2% of DV
  • Vitamin C – 5% of DV
  • Folic Acid – 6% of DV
  • Calcium – 70% of DV
  • Iron – 2% of DV
  • Magnesium – 11% of DV
  • Phosphorous – 43% of DV
  • Sodium – 2% of DV
  • Potassium – 4% of DV
  • Zinc – 4% of DV

(Note: All % DV values are based on a 2000 calorie diet)

How To Make Turmeric Milk at Home?

There are different recipes to make turmeric milk at home. A basic one is to add a pinch of turmeric powder to a glass of boiled milk. However, if you want to enjoy the complete benefits of Turmeric milk for health, then we recommend you to try this recipe:


  • Turmeric Powder – ¼ Spoon
  • Ground Cardamom Powder – ¼ teaspoon
  • Black Pepper Powder – 1 pinch
  • Dry ginger powder – 1 pinch
  • All-spice mix powder – 1 pinch (optional)
  • Boiled, Warm Milk – 1 Cup
  • Honey or Sugar – 1 spoon (Optional)


  • Take a small bowl and mix turmeric powder, cardamom powder, dry ginger powder, black pepper powder and spice mix powder.
  • Add some sugar or honey and mix well.
  • Now pour warm milk over this mixture and whisk thoroughly.
  • Serve the drink warm.

Serving Suggestion:

Add a strand of saffron as a garnish to infuse more flavour into the drink.

Read also: 10 Natural Cough Remedies

Turmeric Milk Benefits For Health, Hair and Skin:

Turmeric milk or Haldi Doodh contains the goodness of Turmeric, a powerful ingredient that can treat many ailments. Even in Ayurveda, Turmeric milk is considered to be an elixir for good health as it balances the doshas in the body, which can impact the functioning of your system. Let us now look into the 12 research-based benefits of haldi milk for skin, hair and health.

1. Turmeric Milk Can Relieve Inflammation:

Many diseases like gout, arthritis and even Cancers are caused by inflammation in the body cells, which can be effectively managed by Turmeric milk. Turmeric contains an active ingredient called Curcumin, which is found to have anti-inflammatory properties. A study shows that patients who have Rheumatoid arthritis experienced lesser joint pains and inflammation after taking a combination of 500mg of Curcumin and their regular drugs (1).

This shows that Turmeric milk prepared with the right amount of Turmeric can play a key role in preventing and managing inflammatory conditions in the body.

2. Turmeric Milk Strengthens Immunity:

Several studies show that Curcumin present in Turmeric milk can strengthen the immune system to keep many infections at bay (2). Curcumin is an antioxidant and anti-microbial agent which can fight free radicals and disease-causing microbes.

One of the best advantages of drinking Turmeric milk regularly is its ability to prevent seasonal colds, coughs naturally. Now you know why your mother prepares this milk during rainy and winter seasons!

3. Turmeric Milk Treats Respiratory Problems:

Among the many health benefits of turmeric milk for health, it’s the role in preventing breath-related problems is worth a mention! Turmeric milk works as an effective remedy to prevent respiratory issues like cold, Bronchitis asthma etc. A study shows that Curcumin present in Turmeric can strengthen the lungs and reduce inflammation in the capillaries caused by smoking or environmental factors (3).

Also, the other added ingredients like ginger, cardamom, pepper etc. can also reduce the symptoms of these disorders and help you breathe easy!

4. Golden Milk Reduces the Risk of Cancer:

The main reason for Cancers to grow in the body is due to inflammation in the cells. Curcumin present in Turmeric milk has the potency to prevent this formation with its anti-inflammatory and antioxidant properties. A study also proves that Curcumin is effective in controlling different types of Cancers like leukaemia, lymphoma, lung cancer etc. by limiting the spread of tumour growth in the body (4).

Read also: 10 Cancer Causing Foods You Should Avoid.

5. Turmeric Milk Improves Digestion

Turmeric milk contains many ingredients like turmeric, cardamom, Pepper, ginger powder and spices which speed up the digestion process to make you feel at ease. Turmeric is known to reduce digestive disorders like constipation, bloating etc. by increasing the bile production in the body for faster breakdown of fatty acids (5). Combining this with ginger and other agents can stimulate better bowel movements for the elimination of unwanted wastes in the body.

6. Golden Milk Lowers Blood Sugar Levels:

Health experts opine that drinking turmeric may benefit from lowering blood sugar levels. The beverage contains ingredients of ginger and black Pepper which are known to regulate blood glucose levels and slow down glucose absorption (6) (7). Another study shows that Curcumin plays a role in managing diabetes by supporting better digestion and stabilizing the amounts of glucose in the body (8).

7. Can Increase Bone Density:

Turmeric milk is made with either plant or animal-derived milk that offers good amounts of Calcium and Vitamin D. Studies show that both Calcium and Vit D are essential for building strong bones and preventing bone-related diseases like Osteoporosis, Osteopenia (9).  This is one of the major uses of Haldi milk for women during pregnancy, menopause and even the elderly.

8. Drinking Turmeric Milk Promotes Healthy Hair Growth:

Turmeric milk offers numerous benefits to our hair. Turmeric offers antioxidant and anti-inflammatory properties of Turmeric can protect your scalp cells from inflammation and free radical damage. Other ingredients like Pepper and ginger promote better circulation to scalp cells and strengthen them from in. The vitamins and minerals from milk nourish your strands to lessen the chances of hair fall.

9. Golden Milk Helps You Sleep Better:

Drinking turmeric milk at bedtime can benefit those who struggle with Insomnia. A study shows that Curcumin present in Turmeric has a calming effect on the body and works as an anti-depressant (10). It lowers stress levels in the body and helps you enjoy a night of undisturbed sleep.  Just have a glass of warm turmeric milk just before you get into bed to wake up with a fresh and positive mindset.

Read also: 5 Side Effects Of Eating Too much ginger

10. Turmeric Milk Benefits for Periods:

For women who experience painful menstrual cramps every month, Turmeric milk can work wonders. A study shows that turmeric has antispasmodic effects on the muscles which help in reducing the severity and pains of cramps (11). For better benefits, it’s recommended to start drinking this golden milk a few days before the onset of periods.

11. Turmeric Milk Makes Your Skin Glow:

If you want to enjoy a bridal glow every day, you must include Turmeric milk in your daily diet. Turmeric Milk benefits to the skin include the prevention and treatment of acne, pimples, eczema, psoriasis, Lichen planus etc (12). Milk, on the other hand, hydrates and nourishes your body with essential nutrition. Along with drinking turmeric milk, you can also apply it to your skin to attain a natural glow.

12. Turmeric Milk Can Help You Lose Weight:

Recent studies show that Curcumin present in Turmeric may help in dealing with obesity and weight management. One research reveals that people who were administered a particular dosage of Curcumin for 30 days showed a significant reduction in body weight, BMI and circumference of hip and waist (13).

It is known that Piperine present in black pepper increases the absorption of Curcumin. So, it is recommended to add a pinch of pepper powder to speed up the weight loss benefits of turmeric milk. Also, avoid using full-fat milk for preparing this beverage and instead go for skim milk or vegan milk.

Turmeric Milk Side Effects:

Although Turmeric milk offers numerous benefits to our health, an overdose can give you discomfort. Here are some of the adverse effects of consuming turmeric milk in excess:

  • Digestive Problems
  • Abdominal Pain and Cramps
  • Nausea
  • Diarrhoea
  • Bloating
  • Allergic Reactions (due to lactose sensitivity)
  • Increased cholesterol levels (if full-fat milk is used)

After learning these impressive haldi doodh benefits for health, hair and skin, we cannot help but agree that the drink is ‘pure gold’. That’s not all! If you prepare it in the right way, the milk tastes so good that you want to have it all day long. In short, Haldi doodh is an irresistible combination of great taste and good health!


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