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Drink “golden milk” at night to improve immunity and sleep  

Drink “golden milk” at night to improve immunity and sleep  

If you feed your body the right diet, it will rejuvenate, recover and heal. Take advantage of the health benefits of golden milk for your mood, brain and immunity
turmeric milk
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With many benefits backing it up, turmeric is touted as a superfood and milk is another nutrient-dense food that has been on our dining table for a very long time. One day someone decided to mix these two and it got a new name; golden milk.   

But do you remember your grandma giving you a glass full of haldi dudh right before sleep? Or your mom handing out a glass when you got hurt while playing outside? Well, turmeric milk has been used in the Indian households for long. A fancy take on the traditional drink is doing the rounds. Let’s take a look at what it is. 

Know about golden milk 

It is a traditional ayurvedic recipe that has been savoured by many. It is a non-caffeinated, herbal drink made with turmeric and your choice of milk. People add other ingredients too, to make it a unique blend of herbs and spices like ginger, pepper, clove, cardamom and ghee.   

A well-balanced diet that contains golden milk effectively improves sleep quality, says Sonia Velarsan, dietician and certified diabetic educator, Chennai.  

Although golden milk is traditionally served as a warm drink, it can also be made as a cold beverage. It is an easy DIY recipe which helps to cure several health problems like joint pain, inflammation, and increased stress. At the same time, you are sure to get quality sleep and mental relaxation, says Dr Sonica Krishan, author, speaker and ayurveda consultant, Chandigarh.   

A trendy take on golden milk 

A blend of traditional Chinese medicine and ayurveda has given birth to turmeric tea, along with coconut butter, goji berries and black pepper. The turmeric milk market is booming with vegan (almond, soy, or coconut milk), paleo, and raw versions available. It is estimated that the packaged turmeric-based beverages’ market share will increase by USD 446.08 million from 2021 to 2026.  

“My son is attending skating and basketball coaching, so to keep up his immunity and strength, I give him spiced turmeric milk regularly. It reminds me of my grandma’s turmeric milk, which was our go-to drink every night,” says Divya Anuroop, a Bengaluru-based e-commerce manager and a mother of a 7-year-old boy.   

The Ministry of Ayush Government of India also advises taking half a teaspoon of turmeric powder in 150ml hot milk once or twice daily as part of ayurvedic immunity-boosting measures.   

A little about turmeric 

Turmeric is a deep yellow-orange root that gives colour and flavour to curries. It has been cherished for its medicinal value for years. Turmeric has a component called curcumin, which has immunity-building properties and is an antioxidant. 

Besides being an immunity booster, numerous studies have shown that turmeric is well known for its anti-inflammatory properties, which boosts brain function, reduces blood sugar levels and promotes heart health. Curcumin is an effective antidepressant and good for skin health as well.   

An interesting history 

Turmeric milk may seem like a new and trendy beverage – invented, perhaps, by a clever barista – but it has been used for hundreds of years. The ancient Indian medicine system, ayurveda, recommends golden milk for nourishing the Ojas (vitality and vigour).  

“Ojas,” meaning vigour in Sanskrit, is the essential energy of life. Turmeric milk, as it is traditionally known, helps to maintain vitality and support the immune system. In addition to supporting the body’s needs for sustenance, the Ojas supports the mind’s clarity and emotional stability.  

How to make golden milk—It is easy! 

Try this healthy version of turmeric milk. In this recipe, we have added plant-based milk. You can choose your favourite type.    


Coconut or almond milk- 1 cup 

Turmeric powder or crushed turmeric- 1 tsp 

Ginger- ½ tsp 

Black pepper – 3-4 

Cardamom pods – 3-4 

Clove – 1 

Crushed dates – 1 

Ghee – 1/2 teaspoon 


Bring the milk to a low simmer; do not let it boil. 

Once the milk is hot, add all the herbs, spices, and crushed dates. Gently simmer for 5 minutes. 

Add ghee and stir until the tea becomes creamy. Now pour the milk into a cup.  

 Research shows that adults can safely consume 400-600mg of turmeric a day, and the benefits of turmeric begin when one consumes a teaspoon per day.  

“I have taken turmeric milk and have found it helpful for my health and skin. Homemade turmeric latte is delicious, and costs less,” says Roopa Sen, a 57-year Vedic Astrologer from Kolkata, West Bengal.  

Turmeric paired with pepper and fat for easy absorption 

Turmeric’s active component, curcumin, is more easily absorbed when combined with fat and black pepper. According to a study, it has been found that combining piperine (a compound found in black pepper) with turmeric increases curcumin absorption.   

When it comes to fat (good fat), ayurvedic practitioners often pair turmeric with fat (present in milk) to make its absorption more effective as curcumin is not a water-soluble phytonutrient.  

Best time to have turmeric milk  

There is no time set aside to consume golden milk, says Velarsan. As turmeric milk has no caffeine, you can have it any time of the day, preferably in the late evening, without worrying that you will be up all night. But consuming more than three cups a day could be harmful, adds Velarsan.   

Who should not consume turmeric milk 

Turmeric is a natural herb and is safe to consume for most people. But some caution must be exercised to make its usage risk-free. Turmeric milk is likely to be unsafe when consumed during pregnancy and lactation. Turmeric may also interfere with antacids and medication designed to reduce inflammation, blood thinning, and blood sugar levels. People with gallstones or liver disease should avoid drinking too much golden milk, says Velarsan.  

Disclaimer: Always consult an accredited nutritionist or dietician before incorporating new foods into your diet.

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