Coffee with turmeric: How this golden drink can boost immunity, reduce inflammation and support overall health

Turmeric coffee and golden milk lattes have grown in popularity in recent years, and it is easy to see why. These beverages are not only warm and comforting but also vibrant, flavoursome, and packed with nutrients and antioxidants that can support overall health.

Turmeric coffee is simple to make. By adding turmeric and optional spices to your coffee, you can enhance its flavour while boosting its health benefits. Turmeric is a golden yellow spice widely used in Indian cuisine and traditional medicine. It contains curcumin, a compound known for its anti-inflammatory, antimicrobial, anti-ageing, and pain-relieving properties.Golden milk lattes are another turmeric-based drink. They often include additional spices such as ginger, black pepper, or cinnamon, and can be served with or without coffee.

Both turmeric coffee and golden milk lattes offer a comforting way to enjoy turmeric daily.

The active compounds in turmeric, particularly curcuminoids, provide several potential health benefits:

Curcumin has been shown to reduce chronic inflammation, which is linked to conditions such as heart disease, cancer, type 2 diabetes, cognitive decline, and some digestive disorders. Regular consumption of turmeric may help mitigate these risks over time.

Curcumin may also alleviate inflammatory and nerve pain. Many natural pain relief supplements feature curcumin as a key ingredient due to its effectiveness.

Turmeric can help neutralise harmful free radicals in the body, reducing cellular damage and supporting long-term health.

By reducing inflammation and boosting antioxidant activity, turmeric can help the body defend against harmful pathogens and strengthen overall immunity.It is important to note that most studies demonstrating these benefits use much larger doses of curcumin than the amount found in a typical cup of turmeric coffee or a golden milk latte. More high-quality human studies are needed to confirm these effects at typical dietary doses.

Turmeric is potent and only a small amount is needed to flavour beverages. For turmeric coffee or a golden milk latte, about half a teaspoon (1.5 grams) of turmeric per serving is sufficient.

Those who enjoy a stronger turmeric flavour can increase the amount slightly.Turmeric powder is generally safe when used in typical culinary amounts. However, if you are taking turmeric or curcumin supplements, it is best to follow the recommended dosages on the product label.

One limitation of turmeric is that curcumin is not easily absorbed by the body. However, there are simple ways to improve its bioavailability:Add black pepperPiperine, a compound found in black pepper, significantly enhances curcumin absorption.

Many turmeric coffee and golden milk latte recipes include black pepper for this reason.Include a source of fatCurcumin is fat-soluble, so pairing it with milk, cream, butter, or coconut oil can help the body absorb it more effectively. Adding a small amount of fat to your turmeric coffee maximises its potential benefits.

Making a golden milk latte at home is simple and requires just a few ingredients. Using skim or low-fat plant-based milk? Add coconut oil or butter to boost fat content and improve curcumin absorption.Ingredients

Optional: honey to tasteOptional: 1–2 ounces (30–50 mL) espresso or strong coffeeOptional: 1/2 tablespoon (6 grams) butter or coconut oilInstructions

Optional: Blend or froth the mixture for a creamy texture.Add honey or sweetener if desired.Optional: Pour in espresso or strong coffee and add butter or coconut oil.Serve warm and enjoy the comforting, health-boosting beverage.Turmeric coffee and golden milk lattes offer a simple, delicious way to include turmeric in your daily routine. With potential anti-inflammatory, antioxidant, and immune-supporting benefits, these beverages are both nutritious and comforting. Small adjustments such as adding black pepper or fat can help maximise the absorption of curcumin, making your turmeric coffee even more effective.