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Amazing Benefits of Golden Milk and How to Make It

The benefits of golden milk are numerous and varied, ranging from medicinal effects to general overall health and wellness. Golden milk uses turmeric, milk, honey, and other spices. It has been used for centuries for its healing properties by many cultures.

The main ingredient in golden milk is turmeric, which contains an active compound called curcumin. Curcumin has powerful anti-inflammatory and antioxidant properties that can help protect the body from disease and help reduce inflammation. It can also improve cognitive functioning, reduce cancer risk, and help manage cardiovascular health.

One of the more unique benefits of golden milk is that it promotes a good night’s sleep. It is rich in proteins and complex carbohydrates that induce feelings of relaxation and reduce stress levels. Taking golden milk before bed helps the body to naturally produce melatonin, the hormone responsible for regulating our sleep-wake cycle. Another benefit of golden milk is its ability to improve the digestive system. Thanks to its vibrant color, turmeric helps stimulate bile secretion, which helps break down fats and mix them with other ingredients for better digestion.

Additionally, it can help reduce acidity and improve gut bacteria balance. Finally, golden milk can affect your overall health and well-being. It is packed with vitamins, minerals, and essential fatty acids, which help to improve skin, hair, and nail health. It can also help to reduce discomfort associated with arthritis and joint pain. Golden milk is an excellent addition to any daily routine because of its numerous health and wellness benefits. It can be an effective way to help fight inflammation and improve overall well-being. Give it a try; it may be a welcome part of your daily diet.

How to make this Golden milk?:


- 2 cups of milk (dairy or non-dairy)

- 2 teaspoons of turmeric powder

- 1 teaspoon of freshly grated or

- 1 cup fresh ginger drink

- 1/4 teaspoon of ground cinnamon

- 1/4 teaspoon of ground cardamom or nutmeg

- 1-2 teaspoons of raw honey (optional)


  • Heat the milk in a small saucepan over medium-high heat until it simmers.

  • Add the turmeric, ginger, cinnamon, cardamom or (nutmeg), and honey (if using).

  • Reduce the heat to low and simmer for 2-3 minutes, stirring occasionally.

  • Remove the pan from the heat and strain the mixture into a mug. Alternatively, pour the mixture into a blender and run it through twice for a foaming look. Enjoy your golden milk!


1. Kanehisa, M., Mishima, C., Okimura, H., Mo-Aoki, M., Suzuki, T., & Mizutani, T. (2018). Health benefits of turmeric (Curcuma longa L.): a review article. Natural Product Sciences, 24(2), 58-62.

2. Sudheer, A. R., Srinivas, P., & Dinesh, D. (2017). Nutraceuticals and human health–the role of golden milk: A complete nutraceutical. International Journal of Pharmacy & Therapeutics, 5(2), 49-54.

3. Li, H. C., Yu, S. S., Hung, K. S., Kao, M. J., & Yeh, Y. T. (2018). Golden milk: An overview of the health benefits and utilization as a functional food in Asia. Food Science & Nutrition, 6(2), 450-456.

My name is Malaika Bagoudou. I am an Integrative Nutrition Health Coach, Nutrition Consultant, personal chef, author, and public speaker. As a holistic health coach, I mentor busy families with a hands-on approach to inspire a balance within their work, home, and other social demands. Together, we create a healthier, simpler, and more enjoyable life. As every client’s needs are unique, I fashion your health history, personality, and goals into an easy plan that fits your lifestyle.

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