Milk, turmeric, and cinnamon each have their own unique health benefits. When combined together, they make a powerful wellness-promoting drink that offers a variety of potential effects on the body. In this article, we will explore the key benefits of drinking milk with turmeric and cinnamon.
Turmeric Overview
Turmeric is a popular Indian spice that comes from the root of the Curcuma longa plant. It has been used for thousands of years in cooking and traditional medicine. The main active compound in turmeric is curcumin, which gives the spice its vibrant golden color. Curcumin has been extensively studied for its antioxidant and anti-inflammatory capacities.
Research suggests that curcumin can help:
- Reduce inflammation throughout the body
- Protect against oxidative stress and free radicals
- Support healthy joint function
- Promote optimal immune health
- Support cognitive function and positive mood
The anti-inflammatory properties of curcumin are believed to give turmeric most of its health benefits. Chronic inflammation is tied to numerous diseases, so the anti-inflammatory activity of curcumin can have far-reaching effects on overall health.
Cinnamon Overview
Cinnamon is another incredibly healthy spice derived from the inner bark of trees from the Cinnamomum genus. It provides concentrated amounts of powerful antioxidants called polyphenols. Research has shown that cinnamon polyphenols help:
- Reduce blood sugar levels and increase insulin sensitivity
- Lower cholesterol and triglycerides
- Decrease high blood pressure
- Neutralize harmful free radicals to reduce oxidative stress
- Fight bacterial and fungal infections
The polyphenols in cinnamon act as potent antioxidants and anti-inflammatories that may protect against many chronic conditions.
Benefits of Milk
Milk provides the fluid base for a turmeric and cinnamon drink. Cow’s milk is a good source of:
- High-quality protein for maintaining muscle mass
- Calcium, phosphorus, and vitamin D for bone health
- Vitamin B12 needed for energy metabolism and nerve function
- Riboflavin (B2) and pantothenic acid (B5) to support cellular energy production
- Potassium to control fluid balance and blood pressure
The proteins, vitamins, and minerals in milk all support good health. Using milk as a base for turmeric and cinnamon helps boost the absorption of the spices and provides additional nutritional benefits.
Anti-Inflammatory Effects
One of the key benefits of combining turmeric, cinnamon, and milk is the potent anti-inflammatory action this drink provides. Chronic inflammation contributes to nearly every major disease, including:
- Heart disease
- Diabetes
- Arthritis
- Cancer
- Autoimmune disorders
- Neurodegenerative diseases like Alzheimer’s
The curcumin in turmeric and the polyphenols in cinnamon both have strong anti-inflammatory properties. Together, they are highly effective at reducing inflammatory cytokines, mediators, and enzymes.
Several studies demonstrate that turmeric and cinnamon reduce markers of inflammation and oxidative stress. This anti-inflammatory capacity may help prevent chronic disease and offer relief for inflammatory conditions.
Supports Joint Health
Through its inflammation-lowering powers, a milk turmeric cinnamon drink can promote joint health and flexibility. Research shows curcumin’s ability to reduce inflammatory markers like interleukin-6 (IL-6), tumor necrosis factor alpha (TNF-α), and C-reactive protein (CRP).
This anti-inflammatory activity can provide relief from joint pain and stiffness related to arthritis and injury. The anti-inflammatory effects are likely enhanced by the addition of cinnamon.
Boosts Immune Function
The compounds in turmeric and cinnamon both possess immune-enhancing effects. Curcumin has been shown to improve antibody responses and stimulate certain immune cells like T cells and natural killer (NK) cells.
Cinnamon polyphenols also exhibit immune-boosting properties. They increase the activity of protective white blood cells and stimulate the production of antibodies. An animal study found that cinnamon boosts antioxidant status in immune cells.
Together, these spices support a healthy immune response and may help defend against pathogens and infections.
Heart Health Benefits
Heart disease is the leading cause of death worldwide. Lifestyle factors like diet play a major role in heart health. The nutrients in milk, turmeric, and cinnamon support cardiovascular function and may protect against heart disease.
Reduces Hypertension
High blood pressure damages arteries and increases the risk for heart attack and stroke. Compounds in both turmeric and cinnamon demonstrate antihypertensive effects by relaxing blood vessels and promoting vasodilation. This helps lower blood pressure.
One study found that curcumin is as effective as a common blood pressure lowering medication at reducing systolic blood pressure. Other research shows cinnamon’s blood pressure-reducing abilities.
Improves Blood Lipids
Abnormal blood lipid levels, like high LDL (bad) cholesterol and triglycerides raise heart disease risk. The spices in milk turmeric cinnamon may promote healthier blood lipids.
Studies indicate that curcumin lowers LDL while raising HDL (good) cholesterol. It may also lower triglyceride levels. Cinnamon has been shown to reduce total and LDL cholesterol while also decreasing triglycerides.
Through these effects, a milk turmeric cinnamon drink may support blood lipid optimization.
Protects Against Atherosclerosis
Atherosclerosis is the buildup of plaque in the arteries and is a major factor in heart disease and stroke. The anti-inflammatory activities of turmeric and cinnamon may help protect against atherosclerosis development and progression.
Research shows curcumin suppresses atherogenesis, which is the formation of plaque lesions. Cinnamon polyphenols reduce several atherosclerosis risk factors like elevated LDL, triglycerides, and blood pressure.
Protecting the arteries via anti-inflammatory mechanisms is key in preventing atherosclerotic heart disease.
Antioxidant Protection
Oxidative stress occurs when unstable molecules called free radicals accumulate in the body. This damages cells and contributes to nearly every chronic illness. Antioxidants neutralize free radicals and defend against their harmful effects.
Both turmeric and cinnamon are loaded with antioxidants. Studies demonstrate their ability to raise the body’s endogenous (internal) antioxidant defenses. This helps reduce markers of oxidative stress.
The powerful combination of antioxidants provides broad protection against damage from reactive oxygen species. This can boost health and resilience against degenerative disease.
Antimicrobial Properties
In traditional practices, turmeric and cinnamon have both been used to fight infections and reduce pathogenic bacteria, viruses, and fungi/yeast. Modern research confirms their antimicrobial activities.
Curcumin exhibits antibacterial effects, particularly against strains that can become drug-resistant like Staph aureus, E. coli, and Helicobacter pylori. It may also inhibit the growth of certain fungi like Candida albicans.
Studies indicate that cinnamon oils have potent antibacterial and antifungal properties. Certain cinnamon compounds may also have antiviral effects against HIV-1, hepatitis C virus, and herpes simplex virus.
The antimicrobial effects of these spices may help prevent or reduce infections from various pathogens when consumed regularly.
Blood Sugar Control
Maintaining healthy blood sugar levels is crucial for diabetes management and also reduces risk for other illnesses like heart disease. Compounds in turmeric and cinnamon both influence important mechanisms related to blood sugar regulation.
Lowers Blood Glucose
Research shows that curcumin can lower blood sugar in people with diabetes as effectively as common glucose-lowering medications. It works by enhancing insulin sensitivity, increasing insulin secretion, and supporting pancreatic beta cell functioning.
Studies also demonstrate cinnamon’s ability to reduce fasting blood glucose and hemoglobin A1C. It appears to stimulate glucose uptake by cells and increase insulin sensitivity while blocking enzymes that break down carbohydrates.
The combined effects support healthy blood glucose regulation.
May Prevent Diabetes
Animal and human studies indicate that curcumin may help prevent type 2 diabetes development, especially in people with prediabetes. One study that gave curcumin to prediabetic adults saw a 100% lower incidence of type 2 diabetes in the curcumin group compared to placebo.
Cinnamon also shows promise for diabetes prevention. It helps reduce risk factors like elevated blood sugar, inflammation, and excess body fat.
Overall, turmeric and cinnamon demonstrate protective effects against type 2 diabetes.
Supports Brain Function
Emerging research highlights turmeric and cinnamon’s neuroprotective capacities. Curcumin boosts BDNF, a key growth hormone in the brain, and may improve cognitive function in healthy and impaired populations.
It also shows therapeutic potential for neurodegenerative diseases like Alzheimer’s. Curcumin can cross the blood-brain barrier to clear amyloid plaque buildup and reduce inflammation linked to cognitive decline.
Studies are revealing that certain cinnamon compounds have similar neuroprotective qualities. They reduce neuroinflammation, protect against Alzheimer’s-related tau proteins, and improve motor coordination and memory in disease models.
The combination of turmeric and cinnamon provides broad neuroprotective benefits that support healthy brain aging.
Supports Detoxification
Toxins from pollutants, chemicals, and unhealthy foods can build up over time and impact health. Turmeric and cinnamon have specific detoxifying properties that can help the body eliminate toxins.
Curcumin enhances important detoxifying enzymes like glutathione S-transferases (GST) and Nrf2 which regulate antioxidant genes. This boosts the body’s natural ability to remove toxins.
Cinnamon may also aid detox through multiple mechanisms. It can reduce oxidative damage from toxins while enhancing endogenous antioxidant systems. Some research shows it may bind directly to certain pollutants in the digestive tract.
The combined support for the body’s natural detoxification pathways can promote the safe elimination of harmful contaminants.
Anti-Cancer Effects
One of the most widely studied effects of turmeric is its potential to fight cancer. Curcumin influences multiple mechanisms involved in cancer development and progression.
Hundreds of studies show it can reduce growth and spread of cancerous cells and tumors including cancers of the breast, prostate, lung, colon, and skin. It works by altering genes linked to cancer, reducing inflammation, and blocking factors that enable tumor growth.
Although less research has been done on cinnamon and cancer, some early studies are also promising. Certain cinnamon compounds exhibit anticancer activities, such as reducing malignant tumor growth and stopping the proliferation of cancer cells.
The combination of turmeric and cinnamon may inhibit cancer-promoting processes at many stages due to their robust anti-inflammatory, antioxidant, and antitumor effects.
Bioavailability of Turmeric and Cinnamon
The compounds in turmeric and cinnamon have relatively low bioavailability on their own when consumed. This means the body has difficulty absorbing them completely to utilize their full range of benefits.
However, when turmeric and cinnamon are combined together and mixed with milk, their bioavailability increases, enhancing the body’s ability to use them effectively. Here’s how the ingredients work together:
Fat from Milk
The fat in milk acts as a carrier for the non-water soluble compounds in turmeric like curcumin. The fat solubilizes these compounds, helping them to be better absorbed by the body.
Piperine in Black Pepper
Black pepper contains a compound called piperine that provides a major boost to curcumin bioavailability. It inhibits enzymes that break curcumin down and supports curcumin absorption by up to 2,000%. Always use turmeric with black pepper to enhance effects.
Interactions Between Compounds
Certain compounds in cinnamon may inhibit enzymes that metabolize curcumin, increasing its levels and absorption in the body. Similarly, curcumin may delay the degradation of key cinnamon compounds like cinnamaldehyde.
These interactions enhance the bioavailability of the active ingredients in both spices.
Recommended Recipe
Here is a recommended recipe to make an easy-to-digest, health-promoting milk turmeric cinnamon drink:
Ingredients
- 1 cup whole milk
- 1/2 tsp ground turmeric
- 1/4 tsp cinnamon
- 1/4 tsp black pepper
- 1 tsp honey or maple syrup (optional)
Instructions
- Add all ingredients to a small saucepan and whisk together.
- Heat over medium, stirring frequently, until warmed through but not boiling.
- Enjoy immediately or store in the fridge up to 4 days.
- Drink once daily. Best consumed in the morning or evening.
For additional health benefits, use whole milk like full-fat cow, goat, or A2 milk. The higher fat content boosts the bioavailability of curcumin. Drink this beverage daily to reduce inflammation, prevent disease, and support whole body wellness.
Precautions
This drink is generally very safe and healthy for most people. However, here are some precautions to keep in mind:
- Avoid cinnamon in excess during pregnancy as it can cause uterine stimulation.
- Turmeric/curcumin supplements are not recommended 2 weeks before surgery due to increased bleeding risk.
- Speak with your doctor before use if taking blood-thinning or diabetes medications.
- Do not use if you have a milk allergy or lactose intolerance.
Conclusion
Milk turmeric and cinnamon is an easy, delicious way to boost your health every day. The combination offers a powerful dose of antioxidants, anti-inflammatories, and antimicrobials that provide far-reaching health benefits.
Drinking turmeric cinnamon milk regularly may help reduce inflammation, enhance immunity, protect the heart and brain, regulate blood sugar levels, defend against chronic diseases, and increase the bioavailability of these beneficial spices.
Adding this golden milk combo to your daily routine provides a tasty, nourishing boost towards whole body wellness.