For centuries, various cultures have celebrated the health-promoting properties of spices and herbs. Among the many combinations, turmeric, ginger, cinnamon, and lemon tea stands out as a potent and flavorful beverage. This article delves into the numerous benefits of this herbal concoction, exploring its impact on health and well-being.
A Time-Honored Tradition
Ginger has been used as a health food in many countries. Ancient texts from India, China, and the Middle East mention ginger and its medicinal qualities. People have been drinking lemon ginger tea for hundreds, if not thousands, of years. Turmeric, a flowering plant in the ginger family (Curcuma longa), has been used for thousands of years to make tea from the plant’s rhizome stems, or its underground root system. This same type of turmeric is also used in cooking, for health purposes, and in spiritual practices. It’s also commonly used in the ancient Indian health system Ayurveda.
What is Turmeric, Ginger, Cinnamon, and Lemon Tea?
Lemon ginger tea is a gentle herbal infusion of fresh lemon and ginger with a bit of sweetener like honey or agave nectar, if you choose. Some people like to add other herbal ingredients such as turmeric, pepper, lemon, mint, or cinnamon. Turmeric tea is made by steeping fresh or dried turmeric in water. It is yellow, orange, or golden in color and has an earthy flavor profile with a spicy kick that people often describe as bitter yet sweet. The flavor is reminiscent of ginger root since turmeric and ginger root are both in the Zingiberaceae family of plants.
Key Ingredients and Their Individual Benefits
Turmeric
Turmeric is a well-known herbal spice, and its color pigments are extremely powerful. It has been used for thousands of years to make tea and is commonly used in the ancient Indian health system Ayurveda. The largest group of bioactive compounds found in turmeric tea is curcuminoids such as curcumin, although it contains hundreds of others, including many volatile essential oils and multiple types of antioxidants. Curcumin has anti-inflammatory, antidiabetic, and antioxidant properties. One teaspoon (3 grams) of dried turmeric also contains manganese, iron, and copper.
Ginger
Ginger root is readily available in supermarkets. As a tea, ginger has several health benefits. Ginger is a member of the same plant family as cardamom and turmeric. In medieval times, the spice trade carried ginger to Europe, where it was used in candies too. Since then, ginger has been used as a condiment in numerous forms, including fresh, dried, pickled, crystallized, powdered, and ground. Ginger has a long history of use for soothing digestive problems. Gingerol, one of the plant compounds found in ginger, boasts anti-inflammatory and antioxidant properties. Ginger is a natural antibacterial that helps ward off germs and fights disease. It keeps your mouth healthy, lowers cholesterol, and lowers blood sugar levels. Ginger (Zingiber officinale) is a root long used in alternative and folk medicine for its ability to alleviate the delayed emptying of your stomach.
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Cinnamon
Cinnamon has been used since 2800BC and is a traditional remedy for respiratory and digestive illnesses. Cinnamon contains phytochemicals that help brains better utilize glucose. It also has anti-microbial elements and can limit the growth of Listeria, Escherichia coli & other bacteria in food. Cinnamon is a spice packed with antioxidants and anti-inflammatory properties, which help fight infections and improve heart health.
Lemon
Lemons are well known around the world for their sharp, sour flavor and for being an excellent source of vitamin C and antioxidants. Lemons have been used both as a flavoring and as a main ingredient in many teas. Lemons are high in vitamin C which assists with immune system health and also reduces the risk of heart disease and stroke. Lemon (Citrus limon) contains a plant compound called limonene that aids digestion by helping move food along your digestive tract - potentially easing the uncomfortable feeling of fullness.
Health Benefits of the Tea
Digestive Health
If chronic indigestion or a heavy dinner keeps you up later than you would like, a cup of lemon-ginger tea may be a great tonic before you head for bed. Ginger (Zingiber officinale) is a root long used in alternative and folk medicine for its ability to alleviate the delayed emptying of your stomach. What’s more, lemon (Citrus limon) contains a plant compound called limonene that aids digestion by helping move food along your digestive tract - potentially easing the uncomfortable feeling of fullness. People have used ginger to treat gastrointestinal (stomach-related) complaints since ancient times, and it has been used to give relief for nausea, vomiting, and indigestion. Ginger helps speed up the emptying of food from the stomach into the intestines, which can ease indigestion, acid reflux, bloating, and gas.
Nausea Relief
Ginger has long been praised for its ability to alleviate nausea, which many people experience during pregnancy or chemotherapy, among many other situations. According to research, consuming 1 to 1.5 grams of ginger per day may be enough to get an anti-nausea effect. Ginger appears to be most effective at helping stave off nausea related to pregnancy. However, it seems less effective at preventing vomiting. Clinical studies show that ginger in its many forms, including lemon ginger tea, is an effective treatment for nausea and vomiting-even those resulting from pregnancy and chemotherapy.
Anti-Inflammatory Effects
Gingerol, one of the plant compounds found in ginger, boasts anti-inflammatory and antioxidant properties. Chronic inflammation is linked to conditions like metabolic syndrome, cancer, Alzheimer’s disease, and heart disease. Ginger acts similarly to nonsteroidal anti-inflammatory drugs, such as ibuprofen. Turmeric is one of my favorite spices to keep on hand because it’s naturally rich in antioxidants and well known for its powerful anti-inflammatory properties. The active compound, curcumin, helps support the immune system in fighting off infections and can even provide natural relief from aches and pains. Turmeric has good anti-inflammatory properties and is a potential treatment for osteoporosis & other illnesses. Ginger (Zingiber officinale), which has a bold, almost spicy flavour, has a lot of powerful anti-oxidant plant compounds. Its many bioactive compounds include lot of anti-inflammatory gingerols. A study of people with rheumatoid arthritis found that daily ginger powder over a period of 12 weeks helped to improve inflammation.
Read also: Adding Turmeric to Coffee
Immune System Support
Lemon is a rich source of vitamin C and antioxidants, both of which have immunity-boosting properties. Ginger also has immunity-boosting properties and can guard against some bacteria. Lemons are high in vitamin C which assists with immune system health and also reduces the risk of heart disease and stroke. Turmeric supports joint health, digestion and overall immune function. This caffeine-free detox tea has several health benefits. It can boost your immune system and help you fight infection, improve digestive and gut health, reduce pain and inflammation and help with weight loss. Lemons are a rich source of vitamin C, a powerful antioxidant that protects the body from free radical damage, supports immune health and plays an important role in growing and developing tissues. Cinnamon is a spice packed with antioxidants and anti-inflammatory properties, which help fight infections and improve heart health.
Hydration
When you drink lemon-ginger tea, you are, of course, drinking water - which means you’re hydrating your body. This is important, because staying hydrated keeps vital organs, like your kidneys, gut, and heart, functioning properly. Water is an essential nutrient and accounts for 60% of a person’s body weight. Drinking lemon-ginger tea before bed may help improve mindfulness and hydration.
Weight Loss
Lemon ginger tea can also help you lose weight. Lemon has been shown to reduce insulin resistance and the amount of fat stored in the body. Ginger has been shown to reduce hunger, which can help people lose weight. This caffeine-free detox tea has several health benefits. It can boost your immune system and help you fight infection, improve digestive and gut health, reduce pain and inflammation and help with weight loss.
Other Potential Benefits
The steam generated from your hot lemon-ginger infusion may help open up your nasal cavities - helping clear a stuffy nose. Drinking something warm also soothes a sore throat from mucus buildup. Scientists are also exploring how curcumin may be related to depression and mood disorders. Lemon and ginger contain components that are believed to help reduce risks associated with cardiovascular disease and liver disease. Lemon ginger tea can help reduce pain associated with inflammation, arthritis, and even headaches. Some people enjoy drinking a cup of lemon ginger tea to relieve muscle soreness after a good workout, or for relief from menstrual pain. Ginger is believed to reduce the risk of some cancers.
How to Make Turmeric, Ginger, Cinnamon, and Lemon Tea
Basic Recipe
- 1-inch length of fresh ginger, sliced or grated
- 1 lemon, sliced
- 1 cinnamon stick or 1/2 teaspoon ground cinnamon
- 4 cups of boiling water
- Honey to taste (optional)
Instructions
- Boil water in a saucepan.
- Add ginger, lemon slices, and cinnamon to the boiling water.
- Allow the mix to simmer for 20 minutes.
- Strain and drink this tea throughout the day.
- Garnish each cup with one of the reserved lemon slices and honey.
Alternative Recipe
- 10 slices of turmeric, peeled and sliced (or turmeric powder)
- 6-10 slices of ginger, peeled and sliced (or dried ginger powder)
- 1 cinnamon stick (or cinnamon powder)
- 1 lemon, squeezed (or lime juice)
- 6 cups of water
- Honey to taste (ideally Manuka honey for the health benefits)
Instructions
- Add all the ingredients to a pot, except the honey and lemon juice.
- Bring to the boil, then reduce to a simmer.
- After 10 minutes, taste and see if it's strong enough for you. If not, keep simmering. (I usually simmer for anything between 10-30 minutes depending on how much time I have!)
- Once the flavor and color are to your liking, switch off the fire, then pour in the lemon juice.
- Add the honey to sweeten to taste.
- Serve and enjoy!
Potential Side Effects and Precautions
Both lemon and ginger are recognized by the FDA as “generally safe.” However, ginger can cause some blood thinning, so you should check with your doctor before taking it if you are using medication like warfarin or other blood thinners. Some people have been known to experience allergic reactions to curcumin. If you notice any type of skin irritation after handling or consuming turmeric, check with a healthcare professional before drinking turmeric tea.
Read also: Benefits of Turmeric for Skin
Gastrointestinal Symptoms
Although ginger can soothe some digestive problems, it can cause issues in susceptible people. Most reports are of bloating and indigestion.
Pregnancy Concerns
Those who are pregnant or breastfeeding should not use herbal medicines without consulting their doctors. It’s currently unclear whether turmeric is safe for pregnant and breastfeeding people in amounts greater than those commonly found in food. Thus, it’s best to keep your turmeric intake to moderate amounts if you’re pregnant or breastfeeding.
Complications with Blood Thinners
Some researchers believe that ginger could affect how blood thinners work in the body. Blood thinners can be prescription drugs like warfarin or over-the-counter medications such as aspirin. If you take any medication with blood-thinning qualities, consult your doctor before drinking ginger root tea. Ginger may also interact with diabetes medication and medications for high blood pressure. It can lower blood sugar and lower blood pressure, so use caution when taking ginger if you are on any of those types of medications.