Turmeric Tea Benefits: Tasty Tea & Smoothie Recipes

When it comes to picking out a first-class nutritional supplement, it’s hard to outmatch a turmeric tea. Its subtle, yet comforting flavor, has been a go-to choice for many. 

With all the medicinal, anti-inflammatory, and antioxidant perks it can offer, people have been relying on the turmeric root for thousands of years.

If you want to start brewing your own turmeric herbal tea, this guide is for you. We prepared all the handy info you need to know on turmeric tea and the health benefits you can reap. 

What Is Turmeric Tea?

Turmeric tea is an aromatic beverage mainly brewed by pouring boiling or hot water over turmeric and mixing it with some lemon juice. The lemon gives the drink its acidity, while the turmeric supplies it with many medicinal properties. It’s a typical approach when making warm turmeric water. 

Regular tea can also be made with dried, ground, grated, or powdered turmeric. Compared to other similar beverages, turmeric tea has a much richer history. The root was cultivated for over 4,000 years alongside fresh ginger and ginger tea

Turmeric was primarily used as a culinary spice with a religious significance. The turmeric tea, however, originated in South Japan, Okinawa. When paired with honey, it had even more amazing properties.

6 Benefits of Turmeric Tea – Or As People Call It “Golden Milk

If you are a fan of tea, then you’ve probably heard a thing or two about turmeric tea. Commonly referred to as turmeric latte or golden milk tea, this particular tea has managed to hit the headlines. It’s just as popular as green tea and ginger.

With just a simple brewing technique, you can take this spice to a completely different level and get a wide range of positive compounds that can nourish the entire system. But, if you think people chose this tea just because of its thousands-year-old history, think again. 

There is more to fresh turmeric than it meets the eye, and here we will show you exactly what you are missing. Here are the most practical turmeric tea benefits you should know about. 

Immunity-Boosting Properties

Did you know the Curcuma longa plants (turmeric) produce their own chemical compound packed with nutritional properties? 

That’s right; turmeric creates curcumin – an active ingredient all on its own. This is the main bioactive substance in the plant with countless anti-inflammatory and pain-reducing qualities. It’s present even in a turmeric supplement or turmeric rice. 

In over two decades of research, curcumin has shown some amazing effects on the immune system. Scientists estimate the curcumin can interact with cells in the human body and enhance antibody responses. 

In other words, the ingredient can create beneficial effects that can completely alter the immune system and help it fend off immune disorders. So, for people with a weak immune system, regular turmeric tea drinks could come in handy. 

Cholesterol Control

For more than 95 million American adults, high cholesterol levels are a severe problem. It predisposes them to health complications with potential life-threatening repercussions. 

That’s exactly why it’s critical to start implementing new strategies that can keep the cholesterol under control. Turmeric iced tea could make a change. 

Clinical studies show that turmeric tea has some cholesterol-control properties. If you serve it with a cinnamon stick, you can get even more handy benefits.

One of its key contributors in the tea is the curcumin. This active compound can improve the serum lipid levels, and help readjust the effects of food across the entire system. 

You can get the same effects from turmeric spice too. When you pair it with some cayenne pepper or make a turmeric paste, you can take your meals to a whole new level. These spices seem to be well-tolerated, which is why turmeric is highly recommended for anyone with a metabolic condition.

Prevents Ulcers

Around 4.6 million people in the U.S. are dealing with some kind of ulcers. If you want to try anything to avoid this potential health problem, then you should think about incorporating turmeric tea into your diet. 

A lot of people might see the turmeric as just a simple root. But, turmeric, particularly the curcumin in fresh turmeric root, can help protect the mucus lining in the stomach and inhibit the growth of the bacteria that causes ulcers. 

The curcumin works on a cellular level. When the turmeric gets absorbed, the medicinal compounds get secreted into the stomach and eventually interact with the bacteria on the inside. 

Its anti-inflammatory and antioxidant properties can also be useful for reducing oxidative stress, which could be a therapeutic solution for avoiding ulcers altogether. 

Besides, turmeric tea is a cheap and handy approach to live healthily. If you get bored of a regular tea recipe, try green tea instead. You can get similar results. Plus, you can spice it up with coconut, cinnamon, and pepper. Whichever suits your tea best.

Soothes Arthritis Discomfort

Managing arthritis has proven to be a real challenge. Complicated multi-factorial disease is constantly evolving. Not only do people have to manage the pain, but they also have to restore joint function and preserve their particular structure. 

To avoid chemicals and undesirable side effects, people opt for turmeric tea or turmeric powder. They also pair it with some Ceylon cinnamon or pepper to give it a peculiar taste. It’s a much safer alternative and just as effective as ginger in terms of curbing the arthritis symptoms

Research indicates that the anti-inflammatory properties in the turmeric tea are potent enough to calm the swelling. It can also soothe the pain and reduce the discomfort. This spice with pepper, cinnamon, or ginger is a handy thing to have.

joint pain relief

Keeps the Heart Strong

Medical experts believe turmeric has some amazing anti-inflammatory benefits. All of these naturally occurring properties can be useful for the heart, especially if you want to reduce the risk of heart attack or myocardial infarction. 

Based on clinical studies, consuming 4g of curcumin on a daily basis post-heart surgery can reduce the possibility of heart attack by 17%. 

Protects the Liver From Gallstones, Damage, or Illnesses

It’s easy to damage the liver, particularly when eating poor-quality food and drinking plenty of alcohol. But, curcumin can give you the protection you crave. 

Research shows curcumin has numerous liver-protecting compounds. It can boost the digestive fluid bile production and keep the liver cells nice and strong. Any bile-related chemicals will have lower odds of damaging the liver, and the system can work in full force.

If you ever thought about changing your diet or the tea you drink, you might want to start with turmeric tea. For more antioxidants, add maple syrup to your milk or tea if you’d like. Including turmeric to your meal plan with ginger, coconut, and green tea can be more worthwhile than you realize. Opt for coconut oil when cooking as a healthier alternative.   

Preparation Tips for Beginners – Turmeric Tea Recipe & Smoothie

The first and most important aspect of making your own turmeric tea is to mix it with a pinch of black pepper. The black pepper is known for boosting the curcumin absorption rate and accelerating its medicinal properties. 

It’s best to use non-reactive cookware (stainless steel) to maintain the golden milk’s pure consistency. Don’t use any synthetics or Teflon if you want to get the milk’s health properties you are looking for. 

Also, don’t forget to cook with some coconut oil. A properly cooked coconut oil meal with a healthy tea can go a long way. Here are a few turmeric recipes you can make in no-time.

Turmeric Tea Recipe

Want to make your own golden milk? This quick turmeric tea recipe can show you the ropes. Just follow the instructions below, and you will have golden milk ready in no-time.


  • 1 cup of coconut milk

  • 1 teaspoon of ground turmeric (or ½ based on your preferred taste)

  • Pinch of black pepper

  • One ginger root (grated & peeled)

  • A pinch of cardamom

  • Raw honey to taste


Start by warming up the milk. Remove the milk from the heat once it has reached your preferred warm temperature, add the turmeric slowly, and whisk. Then, return the milk to the stove and pour in the rest of the ingredients, including the ginger. 

Keep whisking the milk on medium to low heat for around 15 min or until the ginger turns super soft. The milk and ingredients should simmer, but do not let the milk boil. Once everything is incorporated well, remove the golden milk from the heat and serve. Add as little or as much honey as you’d like. Now, this is a tea recipe you’d wish you’d tried sooner.

Turmeric Smoothie Recipe

Who said tea has to be boring? You can make your own turmeric smoothie with as many ingredients as you like. If you are looking for a catchy flavor, you are in for a treat. This smoothie can pack a punch. 


  • 1 banana (frozen & sliced)

  • Half a cup of carrot juice

  • One cup of pineapple

  • 1 tablespoon of freshly squeezed juice from a lemon 

  • Half a tablespoon of ginger

  • A quarter teaspoon of ground turmeric

  • A cup of almond milk (nut milk)


This recipe is simple. Compared to the golden milk, it takes a few minutes to make. Just pour in the ingredients into a blender and blend until you get the desired milk consistency. Add more juice for a runny milk mixture or lemon juice for a powerful flavor. For more sweetness, feel free to add honey to taste.

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Turmeric drinks are worthy of the long haul. With all the medicinal compounds they can offer, it’s hard to go wrong with a smoothie or a tea like this. Now that you know all its rewards, you can use its healthy properties to your advantage. 

Explore More

how to make milk tea

How to Make Milk Tea.


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  2. Sahdeo Prasad. (2011). Turmeric, the Golden Spice. Chapter 13. National Institutes of Health. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK92752/
  3. Ganesh Chandra Jagetia. (2007). “Spicing up” of the immune system by curcumin. National Library of Medicine. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/17211725/
  4. Centers for Disease Control and Prevention. (2020). High Cholesterol in the United States. Retrieved from: https://www.cdc.gov/cholesterol/facts.htm
  5. Si Qin. (2017). Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials. National Institutes of Health. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637251/
  6. BS Anand. (2020). Peptic Ulcer Disease. Medscape. Retrieved from: https://emedicine.medscape.com/article/181753-overview
  7. Yves Henrotin. (2013). Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management. National Institutes of Health. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3591524/
  8. Centers for Disease Control and Prevention. (2019). Heart Disease Facts. Retrieved from: https://www.cdc.gov/heartdisease/facts.htm
  9. Jennifer Huizen. (2020). Nine health benefits of turmeric tea. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/319638#benefits
  10. Hwa-Young Lee. (2016). Turmeric extract and its active compound, curcumin, protect against chronic CCl4-induced liver damage by enhancing antioxidation. National Institutes of Health. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5000414/
  11. Elizabeth Rider. Anti-inflammatory Turmeric Tea Recipe (Golden Milk). Retrieved from: https://www.elizabethrider.com/how-to-make-golden-milk-recipe/


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