Golden milk is made of turmeric ginger and cinnamon, it reduces inflammation

Golden Milk: a tasty way to reduce inflammation naturally

Golden Milk, also known as Turmeric Latte, originates in India. Now popular across the globe for its flavor and health benefits, it’s an easy drink to make at home.

With its beautiful yellow color, Golden Milk is sure to warm up your spirit in addition to reducing inflammation in your body. Typically, we make turmeric latte by warming milk with turmeric and a blend of spices, including ginger and cinnamon.

What are the health benefits of Golden Milk?

Golden Milk is made from a powerful mix of ingredients that contributes to boost immunity and stay healthy.

Turmeric Latte is loaded with antioxidants

The star of the show, turmeric, is a superfood in itself. A common spice in Asia, it is a key component of Indian curries, giving them its golden color. 

Traditionally, turmeric has been used in Ayurveda for the treatment of a range of ailments, including gastric problems and infectious diseases.[1]Gupta SC, Sung B, Kim JH, Prasad S, Li S, Aggarwal BB. Multitargeting by turmeric, the golden spice: From kitchen to clinic. Mol Nutr Food Res. 2013;57(9):1510-1528. doi:10.1002/mnfr.201100741 Furthermore, curcumin, one of the active components of turmeric has powerful antioxidant properties, protecting the body from oxidative stress.[2]Nagpal M, Sood S. Role of curcumin in systemic and oral health: An overview. J Nat Sci Biol Med. 2013;4(1):3-7. doi:10.4103/0976-9668.107253

Antioxidants are necessary to the proper functioning of our cells. A number of studies support that diets rich in antioxidants can help lower our risk of infection and disease.[3]Shahidi F, Ambigaipalan P. Phenolics and polyphenolics in foods, beverages and spices: Antioxidant activity and health effects – A review. Journal of Functional Foods. 2015;18:820-897. … Continue reading [4]National Center for Complementary and Integrative Health. Antioxidants: In Depth. NCCIH. Published November 2013.

In addition to turmeric, Golden Milk recipes typically include cinnamon and ginger, which are also well known for their antioxidant properties.[5]Wang S, Zhang C, Yang G, Yang Y. Biological properties of 6-gingerol: a brief review. Nat Prod Commun. 2014;9(7):1027-1030. [6]Shan B, Cai YZ, Sun M, Corke H. Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents. J Agric Food Chem. 2005;53(20):7749-7759. doi:10.1021/jf051513y

The antibacterial, antiviral & antifungal properties of Golden Milk

This trendy beverage is considered a home remedy for common colds in India. Studies have shown that turmeric’s curcumin has antibacterial, antiviral and antifungal properties which help prevent and fight infections.[7]Moghadamtousi SZ, Kadir HA, Hassandarvish P, Tajik H, Abubakar S, Zandi K. A review on antibacterial, antiviral, and antifungal activity of curcumin. Biomed Res Int. 2014;2014:186864. … Continue reading

What’s more, ginger impacts the growth of bacteria and may counteract the human respiratory syncytial virus (HRSV), a typical cause of respiratory infections.[8]Karuppiah P, Rajaram S. Antibacterial effect of Allium sativum cloves and Zingiber officinale rhizomes against multiple-drug resistant clinical pathogens. Asian Pac J Trop Biomed. 2012;2(8):597-601. … Continue reading [9]Gull I, Saeed M, Shaukat H, Aslam SM, Samra ZQ, Athar AM. Inhibitory effect of Allium sativum and Zingiber officinale extracts on clinically important drug resistant pathogenic bacteria. Ann Clin … Continue reading [10]Chang JS, Wang KC, Yeh CF, Shieh DE, Chiang LC. Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. J … Continue reading

Moreover, the active component of cinnamon, cinnamaldehyde, can prevent bacterial growth and be used to treat fungi-caused infections.[11]Ooi LS, Li Y, Kam SL, Wang H, Wong EY, Ooi VE. Antimicrobial activities of cinnamon oil and cinnamaldehyde from the Chinese medicinal herb Cinnamomum cassia Blume. Am J Chin Med. 2006;34(3):511-522. … Continue reading [12]Singh HB, Srivastava M, Singh AB, Srivastava AK. Cinnamon bark oil, a potent fungitoxicant against fungi causing respiratory tract mycoses. Allergy. 1995;50(12):995-999. … Continue reading

Try out this nourishing Golden Milk recipe:

Golden Milk

Course: BeverageDifficulty: Easy


Prep time


Cooking time




  • 2 cups milk of your choice (cow, coconut, soy, rice, etc.)

  • 1 1/2 tsp ground turmeric (or 1-inch piece fresh turmeric)

  • 1/2 tsp cinnamon

  • 1 tsp ground ginger (or 1-inch piece fresh ginger)

  • 1 tbsp honey

  • black pepper


  • If using dried ginger and turmeric, simply combine all the ingredients in a small saucepan and stir to a low simmer.
  • Whisk until all the spaces are well blended and dissolved.
  • Serve hot or over ice.


  • If using fresh ginger or turmeric, simply peel and grate them to a fine paste before combining to the rest of the ingredients.
  • For more of a kick, add a pinch of ground cloves or cardamom.

Also try: Ginger Tea – health benefits & recipe


*Be mindful about your health. This article is provided for informational purposes only, and does not intend to substitute professional medical advice, diagnosis, or treatment.