This anti-inflammatory tea, a blend of turmeric, cinnamon, and ginger, is not only easy to make and inexpensive but also boasts a wealth of health benefits. For thousands of years, these three spices have been used to reduce inflammation, enhance digestion and circulation, and strengthen the immune system. They are also a good source of antioxidants, which protect our cells against free radical damage.
The Power of Three: A Closer Look at the Spices
Turmeric: This rhizomatous herbaceous perennial plant of the ginger family is known for its bright yellow-orange color and earthy aroma. Curcumin, the active compound in turmeric, has higher antioxidant levels than both Vitamin C and E. Cultures that regularly consume these spices have the lowest rates of cognitive decline in the world.
Cinnamon: Sourced from the bark of Cinnamomum trees, cinnamon contains active compounds like cinnamaldehyde, eugenol, and coumarin. It controls blood sugar levels in the same way as the diabetes drug Metformin, and regular consumption can reduce inflammation and aid healthy weight loss.
Ginger: Ginger, or Zingiber officinale, originated in Southeast Asia and has long been used as a natural remedy for various health conditions. Its medicinal properties are mostly due to the presence of phenolic compounds, including gingerol, a chemical thought to possess potent anti-inflammatory and antioxidant properties.
Health Benefits of Turmeric, Cinnamon, and Ginger Tea
Reducing Inflammation: The ingredients in golden milk, which are ginger, cinnamon, and turmeric, contain anti-inflammatory properties. Chronic inflammation is thought to play a central role in the development of conditions like heart disease, cancer, and diabetes. Chronic inflammation can also worsen symptoms associated with autoimmune conditions, such as rheumatoid arthritis and inflammatory bowel disease. Ginger and turmeric have powerful anti-inflammatory properties, which could help decrease pain and protect against disease.
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- One study in 120 people with osteoarthritis found that taking 1 gram of ginger extract per day for 3 months effectively reduced inflammation and decreased levels of nitric oxide, a molecule that plays a key role in the inflammatory process.
- Similarly, a review of 9 studies showed that taking 1-3 grams of ginger per day for 6-12 weeks decreased levels of C-reactive protein (CRP), an inflammatory marker.
- Meanwhile, test-tube and human studies indicate that turmeric extract can decrease several markers of inflammation, with some research noting that it may be as effective as anti-inflammatory medications like ibuprofen and aspirin.
- One review of 15 studies also observed that supplementing with turmeric could reduce levels of CRP, interleukin-6 (IL-6), and malondialdehyde (MDA), all of which are used to measure inflammation in the body.
Relieving Pain: Both ginger and turmeric have been studied for their ability to provide relief from chronic pain. Studies show that curcumin, the active ingredient in turmeric, is especially effective at decreasing pain caused by arthritis.
- In fact, a review of 8 studies found that taking 1,000 mg of curcumin was as effective at reducing joint pain as certain pain medications in those with arthritis.
- Another small study in 40 people with osteoarthritis showed that taking 1,500 mg of curcumin daily significantly reduced pain and improved physical function, compared with a placebo.
- Ginger has also been shown to decrease chronic pain associated with arthritis, along with several other conditions.
- For example, one 5-day study in 120 women noted that taking 500 mg of ginger root powder 3 times daily reduced the intensity and duration of menstrual pain.
- Another study in 74 people found that taking 2 grams of ginger for 11 days significantly reduced muscle pain caused by exercise.
Supporting Immune Function: Many people take turmeric and ginger at the first sign of sickness, hoping to enhance immune function and sidestep cold or flu symptoms.
- One test-tube study indicated that fresh ginger was effective against human respiratory syncytial virus (HRSV), which can cause respiratory tract infections in infants, children, and adults.
- Another test-tube study found that ginger extract blocked the growth of several strains of respiratory tract pathogens.
- A mouse study also noted that taking ginger extract blocked the activation of several pro-inflammatory immune cells and decreased symptoms of seasonal allergies, such as sneezing.
- Similarly, animal and test-tube studies have shown that curcumin possesses anti-viral properties and can help reduce the severity of influenza A virus.
- Both turmeric and ginger can also decrease levels of inflammation, which can help improve immune function.
Decreasing Nausea: Several studies have observed that ginger could be an effective natural remedy to soothe the stomach and help reduce nausea.
- One study in 170 women found that taking 1 gram of ginger powder daily for 1 week was as effective at reducing pregnancy-related nausea as a common anti-nausea medication but with far fewer side effects.
- A review of five studies also showed that taking at least 1 gram of ginger per day could help significantly reduce post-operative nausea and vomiting.
- Other research indicates that ginger can decrease nausea caused by motion sickness, chemotherapy, and certain gastrointestinal disorders.
- Though more research is needed to evaluate the effects of turmeric on nausea, some studies have found that it may protect against digestive issues caused by chemotherapy, which could help reduce symptoms like nausea, vomiting, and diarrhea.
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.
Improving Mood: There is evidence to suggest that curcumin can help improve mood in people who consume it regularly.
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- A small study consisting of 60 participants found that taking curcumin supplements could help reduce symptoms in people with major depressive disorder. Those taking both curcumin and antidepressant drugs saw the most significant improvement.
Supporting Brain Function and Improving Memory: Some older studies have suggested that turmeric may help improve brain function, but more recent research is necessary to fully prove its effectiveness. Ginger and cinnamon, the ingredients in golden milk, have shown some promise in animal studies.
- For example, one study looked at cinnamon’s effect on preserving specific proteins related to Parkinson’s disease. These proteins are protective against its symptoms, such as memory loss and tremors.
Preventing Heart Disease: The three major ingredients in golden milk have all shown some promise in helping reduce the risk of heart disease.
- 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.
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.
Lowering Blood Sugar Levels: Some research has found that consuming ginger may help reduce fasting blood sugar in people with type 2 diabetes.
- A 2017 double-blind placebo-controlled trial supported these results. The scientists divided 50 participants with type 2 diabetes into two groups. For 10 weeks, one group took 2,000 mg of ginger per day, while the other group took a placebo.
- At the end of the trial, the researchers found that the ginger had significantly reduced the participants’ fasting blood sugar levels.
Boosting the Immune System: People tend to use golden milk to help fight common illnesses, such as the cold.
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- One review of studies found that curcumin contains antibacterial, antiviral, and antifungal properties that can help a person better fight infections.
- Ginger and cinnamon are also common home remedies for colds and flus.
Improving Bone Health: Many enriched plant-based milks contain vitamin D and calcium, which are very beneficial to bone health.
- Calcium is a necessary nutrient for maintaining bone health. Vitamin D helps the body absorb calcium from foods.
Aiding Digestion: The ginger present in golden milk may help aid digestion. Ginger is a common home remedy for nausea and vomiting.
- For example, one study in people with chemotherapy-induced nausea found ginger to be an effective and low-risk way to reduce symptoms.
Potential Risks and Side Effects
While ginger and turmeric are generally considered safe and healthy additions to a well-rounded diet when used in moderation, some potential side effects need to be considered.
- Some research has found that ginger may decrease blood clotting and could interfere with blood thinners when used in high amounts.
- Because ginger may impact blood sugar levels, those taking medications to lower their levels may also want to consult with their healthcare provider before taking supplements.
- Turmeric powder is made up of only about 3% curcumin by weight, so you would need to consume a very large amount or use a supplement to reach the dosage found in most studies.
- In high doses, curcumin has been associated with side effects like rashes, headaches, and diarrhea.
How to Make Turmeric, Cinnamon, and Ginger Tea (Golden Milk)
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.
A Word of Caution
If you’re taking medications, especially blood thinners, diabetes medicines, or chemotherapy drugs, it’s worth having a quick chat with your doctor or pharmacist before starting any new herbal supplements. Be sure to consult with a healthcare provider before supplementing and decrease your dosage if you notice any side effects.