Golden Milk Tea: A Powerful Ayurvedic Drink With Turmeric
Starting a day with a warm cup of tea is what we are habitual of. While some people take milk tea as their first drink to stay energized throughout the day, some have chosen healthy green tea as a part of their diet. We can find various types of teas in today's world, each having its benefits. However, there is a new tea type that has gained immense popularity in recent times: golden milk tea.
What Is Golden Tea?
Golden tea, also known as turmeric milk tea, is a warm, nourishing beverage rooted in Ayurvedic medicine. Made from turmeric, plant-based milk, and healing spices like cinnamon, ginger, and black pepper, it has become a go-to drink for health enthusiasts worldwide.
With its vibrant golden hue and soothing aroma, golden tea isn’t just visually inviting — it’s rich in anti-inflammatory compounds, immune-boosting benefits, and antioxidants that promote holistic wellness.
8 Science-Backed Benefits of Drinking Golden Tea
1. Reduces Inflammation & Joint Pain
The turmeric in golden tea contains curcumin, a natural compound with powerful anti-inflammatory properties. This may help reduce joint pain and symptoms of arthritis.
2. Enhances Immunity
Curcumin supports the immune response by activating T cells, B cells, and macrophages, helping your body fight infections more effectively.
3. Fights Bacteria & Viruses
Golden tea is often used in Nepalese households as a remedy for colds and coughs. It helps combat respiratory viruses like HRSV, thanks to its antibacterial and antiviral properties.
4. Regulates Blood Sugar
Turmeric may help manage blood sugar levels by improving insulin sensitivity and reducing inflammation in the body.
5. Promotes Heart Health
Regular consumption of golden tea may lower bad cholesterol (LDL), support endothelial function, and reduce the risk of cardiovascular disease.
6. May Help Reduce Cancer Risk
Studies suggest curcumin can inhibit the growth of certain cancer cells, especially in the breast, colon, lung, and skin.
7. Supports Radiant Skin
Turmeric and cinnamon promote collagen production and help prevent breakouts, making golden tea a natural skin-friendly option.
8. Boosts Brain Function
Golden tea increases BDNF (brain-derived neurotrophic factor), which supports memory, learning, and protection from Alzheimer’s.
Key Ingredients in Golden Tea (and Their Roles)
| Ingredient | Health Benefits |
|---|---|
| Turmeric | Anti-inflammatory, antioxidant, memory support |
| Black Pepper | Enhances absorption of curcumin |
| Ginger | Aids digestion and immunity |
| Cinnamon | Regulates blood sugar and supports skin health |
| Plant-based milk (like almond or coconut milk) | Healthy fats improve nutrient absorption |
| Honey (optional) | Natural sweetener with antibacterial effects |
Turmeric
Turmeric is the key ingredient in golden milk tea. You can use turmeric in its fresh roots, paste, or powder form - each gives a different flavor. However, we recommend you use ground turmeric powder as it is more concentrated than fresh turmeric or turmeric paste. Ground turmeric powder is traditionally used for golden milk tea.
Ground Black Pepper
Ground black pepper in golden milk tea helps absorb the nutrients in turmeric. Only a pinch of it will do the work.
Healthy Milk
A little fat is important in golden turmeric milk tea to absorb all of the nutrients in the tea. As it is a healing drink, you should consider using almond milk or full-fat coconut milk. Raw fresh cow’s milk was traditionally used in turmeric tea but with current practices of adding hormones & antibiotics to dairy milk, we recommend you avoid it. However, if you have access to raw fresh milk, you can use it in your golden milk tea.
Spices & Aromatics
You can add any of the following spices for extra flavor and health benefits to your golden milk tea.
- Ground Cardamom
- Ground Cinnamon
- Fresh or Ground Ginger
- Raw honey (if you want a little extra sweetness)
Cardamom, ginger, and cinnamon not only give extra flavor but are packed with antioxidants, they offer a plethora of healing benefits.
How to Make Golden Tea: 3 Proven Recipes
Making golden tea at home is easy. You just need a small saucepan, fresh or ground turmeric, milk, and a few healing spices.
How to Make Golden Tea: 3 Simple Recipes
⭐ Method 1: Fresh Turmeric Root Recipe
Ingredients (Serves 2)
- 2½ cups plant-based milk (almond, coconut, or oat)
- 2 inches fresh turmeric root, sliced
- 1 inch fresh ginger root, sliced
- 1 cinnamon stick
- 1 pinch of ground black pepper
- 1 tablespoon honey (optional)
Instructions
- In a small saucepan, combine all ingredients.
- Bring to a simmer over medium heat for 5 minutes.
- Stir continuously and avoid boiling.
- Strain and serve warm.
Method 2: Ground Turmeric Powder Tea Recipe
Ingredients
- 2½ cups almond milk
- 1½ tsp ground turmeric
- ½ tsp ground ginger or paste
- Pinch of black pepper
- Honey or maple syrup (optional)
Instructions
- Add all ingredients to a pot.
- Heat gently and whisk until warm.
- Pour into your favorite mug and enjoy.
Method 3: Golden Paste Latte
Step 1 – Make the Golden Paste
Mix:
- ½ cup turmeric powder
- 1 cup water
- 1 tsp black pepper
- 1 tsp cinnamon or cardamom
- Simmer for 7–10 minutes until it forms a thick paste.
Step 2 – Make the Tea
- Add 1 tsp of the paste to a mug
- Pour in hot almond or oat milk
- Stir and sweeten as desired
Store the golden paste in the fridge for up to 2 weeks.
Golden milk tea is one of the best beverages to have for health benefits but keep in mind that it’s not the only one. There are many other Herbal tea options available in the market that you can use to boost your overall health. From green tea, and tulsi herbal tea to lemongrass herbal tea you can find all the healthy tea varieties in our inventory.
When to Drink Golden Tea?
| Time | Benefit |
|---|---|
| Morning | Boosts energy and focus |
| After meals | Aids digestion |
| Evening | Promotes relaxation and sleep |
| Post-workout | Helps reduce muscle soreness |
Golden Tea Tips & Variations
- Add a small amount of coconut oil for extra curcumin absorption.
- Mix in nutmeg or cardamom for calming effects before bed.
- Add chia seeds or oats to make it a light breakfast blend.
Where to Buy Golden Tea Ingredients?
At Danfe Tea, we offer the highest-quality herbal ingredients sourced from the Himalayan foothills of Nepal. Browse our curated loose-leaf teas and spice blends — including turmeric-based teas — all ethically sourced and packaged with care.
Shop Golden Milk Tea Ingredients →
Buy the Finest Loose-Leaf Teas from the Himalayas
Danfe Tea brings you the finest loose-leaf teas in the Himalayas. With robust flavors and many health benefits, we invite you to try our high-quality black teas. These teas are available in 2.5-3.5 oz or 1 lb variants. We also offer monthly subscriptions to these products.
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