11 Benefits of Ginger Turmeric Tea and How to Make It

Dieser Artikel basiert auf wissenschaftlichen Studien

Turmeric Tea | Health | Benefits | Recipe | Steep Time | When to Drink | Side Effects | Conclusion | FAQ | Studies

This recipe will help you reap the benefits of turmeric tea during the cold, flu, and especially coronavirus season.

Although the list of ingredients may seem strange at first glance, it tastes surprisingly good. And I am not a big tea drinker.

What Is Ginger Turmeric Tea?

Turmeric originates from Southeast Asia and belongs to the ginger family. Indian Ayurvedic and Chinese medicine have used it as a herbal remedy for thousands of years.

Furthermore, they even use this great spice to treat a wide range of ailments in these regions.

Unlike most teas, turmeric tea is not made from dried leaves but by brewing freshly grounded turmeric root or turmeric powder.

Why Does Ginger Turmeric Tea Have Health Benefits?

Curcumin is the essential active compound in the turmeric root. Also, it gives turmeric tea its bright yellow color and health benefits.

These benefits of turmeric tea include the relief of:

  • Acne
  • Arthritis
  • Colds
  • Depressions
  • Inflammations
  • Joint Pain
  • Upset stomachs

But the ginger in turmeric tea also has its benefits, as we will see in more detail.

Is Turmeric Tea Good for You?

As long as you don’t buy a ready-made mixture, there is no reason why turmeric tea shouldn’t be healthy.

In short, the risk of side effects is more significant with eating curry than with homemade turmeric tea.

Accordingly, it’s no coincidence that Ayurvedic medicine has been using turmeric tea for thousands of years. Due to its primary ingredients, turmeric and ginger, the tea has anti-inflammatory, antibacterial, and antioxidative properties.

9 Health Benefits of Ginger Turmeric Tea

Enough talk! Here are the significant health benefits of turmeric tea, according to the heaps of scientific evidence:

1. Antioxidative Power

Due to curcuminoids, turmeric, the essential ingredient of the tea, offers strong antioxidative properties.

Because of these antioxidant properties, Ayurvedic medicine has used turmeric for centuries (Nagpal et al. 20131).

Furthermore, curcumin gives not only tea but also curry seasonings their characteristic yellow color.

Just how effective turmeric can become apparent when you consider the ORAC value of over 127000.

ORAC (Oxygen Radical Absorbance Capacity) stands for the property of rendering free oxygen radicals harmless.

Free radicals are additional oxygen molecules that can cause damage to tissue, which they contact.

reap the benefits of turmeric tea brewed with simple powder

Not only do curcuminoids intercept free radicals over five times more than vitamins C and E, but they can also absorb the free hydroxyl radical, which is considered the most reactive one (Menon et al. 20072).

Thus, curcumin can fight diseases ranging from bronchitis to insulin resistance and even slow down the aging process.

On top of that, ginger adds further antioxidant benefits to turmeric tea (Shan et al. 20053).

2. Anti-Inflammatory Benefits

It’s precisely the primary ingredients, turmeric, and ginger, that gives turmeric tea its anti-inflammatory properties.

Accordingly, studies suggest that curcumin has anti-inflammatory medical quality properties without undesirable side effects (Lao et al. 20064).

With this in mind, chronic inflammation is a significant driver of modern diseases, such as type-2-diabetes, cancer, or rheumatoid arthritis.

Although curcumin is one of the most potent natural anti-inflammatory compounds, it is hard for the human body to absorb it properly.

Therefore, any dish, drink, or dietary supplement with turmeric should contain black pepper as well.

Because black pepper contains piperine, the human body can absorb curcumin 20 times more efficiently (Shoba et al. 19985).

Against this background, human studies now confirm the anti-inflammatory benefits of curcumin in the human body (Chainani-Wu 20036).

Besides turmeric, a ginger family plant, ginger itself offers medical-grade anti-inflammatory properties.

Accordingly, ginger can outshine some drugs’ effects and significantly reduce side effects (Grzanna et al. 20157).

3. Immune System Boost

With such an accumulation of anti-inflammatory and antioxidant ingredients, it is no wonder that ginger turmeric tea can strengthen the immune system.

According to studies, the essential active compound curcumin modulates the immune system in a way that counteracts the following diseases (Jagetia et al. 20078):

  • Allergies
  • Alzheimer
  • Arthritis
  • Asthma
  • Atherosclerosis
  • Cancer
  • Heart Diseases
  • Type-2-Diabetes

4. Antiviral and Antibacterial Properties

Against the background of the current coronavirus pandemic, the benefits of turmeric tea can come in handy. Accordingly, Ayurvedic medicine has used ginger turmeric tea as a remedy for the flu and colds.

Since curcumin offers antibacterial and antiviral effects, it can help with infections (Moghadamtousi et al. 20149).

Additionally, the fresh ginger in turmeric tea fights respiratory infections and bacteria growth (Gull et al. 201210; Chang et al. 201311).

5. Improved Digestion

Furthermore, ginger can help relieve digestive ailments by accelerating gastric emptying (Hu et al. 201112).

Chronic indigestion, or dyspepsia, is characterized by discomfort in the stomach’s upper part, often caused by delayed gastric emptying.

Besides, turmeric can improve fat digestion by increasing the liver’s bile production by up to 62% (Dulbecco et al. 201313).

Thus, these properties are particularly useful for people who are just starting a ketogenic diet and have difficulty digesting fat.

Ultimately, turmeric can help people suffering from an inflammatory digestive disorder called ulcerative colitis (Hanai et al. 200614).

6. Blood Sugar Regulation Benefits

The daily addition of fresh ginger to tea can lower blood sugar levels by more than 10%.

Accordingly, ginger could reduce hemoglobin A1C, a long-term blood glucose marker, by 10% in this recent study (Khandouzi et al. 201515).

If you drink ginger turmeric tea because of its blood sugar-regulating effect, you should not sweeten it.

Although many recipes include honey, it will ruin any positive effect on weight loss.

also lemon is an essential ingredient of this turmeric tea recipe

7. Protection Against Cardiovascular Diseases

Our western world is plagued by nothing more than heart diseases. Accordingly, a large proportion of the causes of death are attributable to cardiovascular issues.

Against this background, it makes perfect sense to treat yourself to a cup of turmeric tea every day.

Since curcumin has potent anti-inflammatory and antioxidant effects, it can influence heart health as follows (Akazawa et al. 201216; Shah et al. 199917; Prakash et al. 201118):

  • Improves vascular functions
  • Lowers blood pressure
  • Prevents heart attacks and strokes

8. Cancer-Fighting Properties

According to many studies, curcumin helps prevent cancer and inhibit tumor growth (Takada et al. 200419).

Moreover, even some researchers say that curcumin can kill cancer cells (Ravindran et al. 200920).

Besides turmeric, research also attributes cancer-inhibiting effects to ginger (Poltronieri et al. 201421).

Nevertheless, home remedies such as ginger-turmeric tea cannot replace professional, individual treatments.

9. Reduces Risk of Neurodegenerative Diseases

Curcumin can increase the release of the neuronal growth hormone BDNF, which can form new nerve cells in the brain (Xu et al. 200622).

Therefore, researchers also say that turmeric helps to prevent the following neurodegenerative diseases (Monroy et al. 201423):

  • Alzheimer
  • Huntington
  • Parkinson

In particular, it can prevent this disease through curcumin’s ability to prevent or eliminate plaque accumulation.

Therefore, research also suggests that curcumin could reverse age-related limitations in brain function.

Moreover, further studies suggest that the ginger in turmeric tea can also improve memory function and counteract Alzheimer’s disease (Saenghong et al. 201124; Zeng et al. 201325).

10. Antidepressant Effects

The positive effect of curcumin on brain function can relieve stress and depression in addition to neurodegenerative diseases (Mishra et al. 200826).

For example, scientists suggest that the benefits of turmeric reduce anxiety and improve mental health (Hurley et al. 201327).

Partially, these properties are due to the increased BDNF release (Kulkarni et al. 200828).

Furthermore, a randomized controlled trial in people with major depressive disorder suggests that turmeric may be a safe and effective treatment for such conditions (Sanmukhani et al. 201429).

11. Pain-Relieving Benefits

Curcumin not only reduces pain and swelling of joints affected by rheumatoid arthritis but also (Chandran et al. 201230):

  • Bone and muscle ailments
  • Headaches and migraines
  • Menstrual Pain

Moreover, the ginger in turmeric tea is also known for its effect against postoperative pain and menstrual cramps (Rayati et al. 201731).

In this context, a study suggests that ginger is as effective as the widely used drug ibuprofen (Daily et al. 201532).

How to Make Turmeric Tea

The basis for this simple turmeric tea recipe is finely chopped ginger, turmeric powder, and lemon juice. Although many people add honey, I don’t think it is necessary.

Furthermore, honey and sweeteners reduce the positive effects on blood sugar, inflammation, and weight loss.

However, what I like during the cold season, is a spicy pinch of chili.

Contrary to this optional chili, black pepper is an obligatory ingredient because it allows the body to absorb curcumin much better (Shoba et al. 199833).

Although many recipes prefer freshly ground turmeric, I must say that tea with turmeric powder tastes better.

The same applies to the popular turmeric tea latte. This golden milk represents the dessert variant of turmeric tea, enriched with coconut milk and cinnamon.

Recipe for Turmeric Tea

Prep Time 1 minute
Cook Time 10 minutes
Servings 1 cup

Ingredients

  • 1 cup Water
  • 1/2 tsp Turmeric Powder
  • 1/2 slice Ginger (0.5 inches thick, finely chopped)
  • 1 pinch Black Pepper
  • 1 tsp Lemon Juice (freshly squeezed)
  • 1 pinch Chili Powder (optional)
  • 1/2 tsp Honey (optional)

Instructions

  • Boil up the water.
  • Put the ingredients into a large cup and mix.
  • Drip a teaspoon of hot water into the cup and mix until the liquid is smooth and lump-free.
  • Add the remaining water and mix well. You can strain out the remaining ginger pieces or leave them in the cup, as you like.
  • Last but not least, you can further season the turmeric tea and add optional spices.

Turmeric Tea Steep Time

This simple ginger turmeric tea recipe needs to steep for about 10 minutes. This way, the ingredients can blend.

If you use fresh turmeric instead of the powder in the recipe to make turmeric tea, allow it to steep for up to 15 minutes instead.

How Often Should You Drink Turmeric Tea?

How much turmeric tea you can drink per day depends on your daily routine.

Unless you are on an intermittent fasting schedule, turmeric tea can be a warming agent in the morning.

Although turmeric tea has hardly any calories, the variety of ingredients can already be enough to break the fast.

If it is sweetened, turmeric tea not only breaks a fast but also loses some of its benefits on weight loss, blood sugar, and inflammation.

You can hardly drink too much turmeric tea unless you are already taking a dietary supplement with curcumin.

When to Drink Turmeric Tea: Best Time

Homemade turmeric tea can be drunk in between as any other tea. In short: Teatime? Any time!

Hence, there is no single best time to drink turmeric tea. However, it can be smart to drink turmeric tea before or with lunch and dinner since it aids digestion.

Also, some people like it after a meal. However, I would not drink it at night before bed time since your digestive tract needs some rest too.

Turmeric Tea Side Effects

Turmeric is generally considered safe both as a spice and as a tea. Therefore, most people can consume it without serious side effects.

As said before, curry stew is most likely more dangerous than homemade ginger turmeric tea since you already know the ingredients.

Consequently, studies on the effects of turmeric and ginger have reported little or no side effects. In this context, these spices perform better than widely used drugs (Lao et al. 200634; Grzanna et al. 201535).

However, some people may experience the following isolated side effects:

  • Diarrhea
  • Nausea
  • Upset stomach

However, these are side effects that are usually caused by excessive consumption of turmeric.

Without the additional intake of turmeric supplements, such high doses are difficult to achieve. Therefore, turmeric tea is a healthy alternative to dietary supplements, which pregnant women should avoid.

For example, high doses due to the oxalates in turmeric can promote gall or kidney stones. Moreover, there is the possibility that people are allergic to turmeric, although this tends to be rare.

Benefits of Ginger Turmeric Tea Outshine Side Effects

Now you know how to make turmeric tea, its health benefits, and last but not least, the exact ingredients: Natural spices, water, and a dash of lemon.

In contrast, you cannot say that with dietary supplements.

But most people blindly trust any pill and hesitate to take 5 minutes of spare time for their health.

However, turmeric tea benefits can improve various ailments – from small aches to Alzheimer’s and cancer prevention.

Nevertheless, turmeric tea is not a panacea that can replace professional treatments. But if you drink it unsweetened, it will flatter your glucose metabolism and your skin.

The same is true for a turmeric tea latte. If you haven’t tried the soothing and creamy golden milk yet, you can easily do so with this recipe:

Benefits of Ginger Turmeric Tea FAQ

How often should you drink turmeric tea?

How often you drink turmeric tea is totally up to you. Unless you are allergic or already take curcumin supplements, you can even drink it daily.

What is turmeric tea good for?

The essential active compound curcumin in turmeric tea develops anti-inflammatory, antibacterial, and antioxidant effects. For this reason, turmeric tea is a healthy friend in the flu and coronavirus period.

What happens when you drink turmeric tea everyday?

Unless they are allergic or already take high doses of supplements, most people can drink turmeric tea every day. It potentially helps with blood glucose, disease prevention, and inflammation.

What are the side effects of turmeric tea?

While turmeric tea is generally considered safe and shows fewer side effects than widespread drugs, some people may experience nausea, diarrhea, or upset stomach – especially when supplementing curcumin as well.

Studies

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4Lao CD, Ruffin MT 4th, Normolle D, Heath DD, Murray SI, Bailey JM, Boggs ME, Crowell J, Rock CL, Brenner DE. Dose escalation of a curcuminoid formulation. BMC Complement Altern Med. 2006 Mar 17;6:10. doi: 10.1186/1472-6882-6-10. PubMed PMID: 16545122; PubMed Central PMCID: PMC1434783.

5Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998 May;64(4):353-6. doi: 10.1055/s-2006-957450. PubMed PMID: 9619120.

6Chainani-Wu N. Safety and anti-inflammatory activity of curcumin: a component of tumeric (Curcuma longa). J Altern Complement Med. 2003 Feb;9(1):161-8. doi: 10.1089/107555303321223035. Review. PubMed PMID: 12676044.

7Grzanna R, Lindmark L, Frondoza CG. Ginger–an herbal medicinal product with broad anti-inflammatory actions. J Med Food. 2005 Summer;8(2):125-32. doi: 10.1089/jmf.2005.8.125. Review. PubMed PMID: 16117603.

#8-13

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9Moghadamtousi SZ, Kadir HA, Hassandarvish P, Tajik H, Abubakar S, Zandi K. A review on antibacterial, antiviral, and antifungal activity of curcumin. Biomed Res Int. 2014;2014:186864. doi: 10.1155/2014/186864. Epub 2014 Apr 29. Review. PubMed PMID: 24877064; PubMed Central PMCID: PMC4022204.

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11Chang JS, Wang KC, Yeh CF, Shieh DE, Chiang LC. Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. J Ethnopharmacol. 2013 Jan 9;145(1):146-51. doi: 10.1016/j.jep.2012.10.043. Epub 2012 Nov 1. PubMed PMID: 23123794.

12Hu ML, Rayner CK, Wu KL, Chuah SK, Tai WC, Chou YP, Chiu YC, Chiu KW, Hu TH. Effect of ginger on gastric motility and symptoms of functional dyspepsia. World J Gastroenterol. 2011 Jan 7;17(1):105-10. doi: 10.3748/wjg.v17.i1.105. PMID: 21218090; PMCID: PMC3016669.

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#14-19

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15Khandouzi N, Shidfar F, Rajab A, Rahideh T, Hosseini P, Mir Taheri M. The effects of ginger on fasting blood sugar, hemoglobin a1c, apolipoprotein B, apolipoprotein a-I and malondialdehyde in type 2 diabetic patients. Iran J Pharm Res. 2015 Winter;14(1):131-40. PubMed PMID: 25561919; PubMed Central PMCID: PMC4277626.

16Akazawa N, Choi Y, Miyaki A, Tanabe Y, Sugawara J, Ajisaka R, Maeda S. Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women. Nutr Res. 2012 Oct;32(10):795-9. doi: 10.1016/j.nutres.2012.09.002. Epub 2012 Oct 15. PubMed PMID: 23146777.

17Shah BH, Nawaz Z, Pertani SA, Roomi A, Mahmood H, Saeed SA, Gilani AH. Inhibitory effect of curcumin, a food spice from turmeric, on platelet-activating factor- and arachidonic acid-mediated platelet aggregation through inhibition of thromboxane formation and Ca2+ signaling. Biochem Pharmacol. 1999 Oct 1;58(7):1167-72. doi: 10.1016/s0006-2952(99)00206-3. PubMed PMID: 10484074.

18Prakash P, Misra A, Surin WR, Jain M, Bhatta RS, Pal R, Raj K, Barthwal MK, Dikshit M. Anti-platelet effects of Curcuma oil in experimental models of myocardial ischemia-reperfusion and thrombosis. Thromb Res. 2011 Feb;127(2):111-8. doi: 10.1016/j.thromres.2010.11.007. Epub 2010 Dec 8. PubMed PMID: 21144557.

19Takada Y, Bhardwaj A, Potdar P, Aggarwal BB. Nonsteroidal anti-inflammatory agents differ in their ability to suppress NF-kappaB activation, inhibition of expression of cyclooxygenase-2 and cyclin D1, and abrogation of tumor cell proliferation. Oncogene. 2004 Dec 9;23(57):9247-58. doi: 10.1038/sj.onc.1208169. PubMed PMID: 15489888.

#20-26

20Ravindran J, Prasad S, Aggarwal BB. Curcumin and cancer cells: how many ways can curry kill tumor cells selectively?. AAPS J. 2009 Sep;11(3):495-510. doi: 10.1208/s12248-009-9128-x. Epub 2009 Jul 10. Review. PubMed PMID: 19590964; PubMed Central PMCID: PMC2758121.

21Poltronieri J, Becceneri AB, Fuzer AM, Filho JC, Martin AC, Vieira PC, Pouliot N, Cominetti MR. [6]-gingerol as a cancer chemopreventive agent: a review of its activity on different steps of the metastatic process. Mini Rev Med Chem. 2014 Apr;14(4):313-21. doi: 10.2174/1389557514666140219095510. Review. PubMed PMID: 24552266.

22Xu Y, Ku B, Tie L, Yao H, Jiang W, Ma X, Li X. Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB. Brain Res. 2006 Nov 29;1122(1):56-64. doi: 10.1016/j.brainres.2006.09.009. Epub 2006 Oct 3. PubMed PMID: 17022948.

23Monroy A, Lithgow GJ, Alavez S. Curcumin and neurodegenerative diseases. Biofactors. 2013 Jan-Feb;39(1):122-32. doi: 10.1002/biof.1063. Epub 2013 Jan 10. Review. PubMed PMID: 23303664; PubMed Central PMCID: PMC3578106.

24Saenghong N, Wattanathorn J, Muchimapura S, Tongun T, Piyavhatkul N, Banchonglikitkul C, Kajsongkram T. Zingiber officinale Improves Cognitive Function of the Middle-Aged Healthy Women. Evid Based Complement Alternat Med. 2012;2012:383062. doi: 10.1155/2012/383062. Epub 2011 Dec 22. PubMed PMID: 22235230; PubMed Central PMCID: PMC3253463.

25Zeng GF, Zhang ZY, Lu L, Xiao DQ, Zong SH, He JM. Protective effects of ginger root extract on Alzheimer disease-induced behavioral dysfunction in rats. Rejuvenation Res. 2013 Apr;16(2):124-33. doi: 10.1089/rej.2012.1389. PubMed PMID: 23374025.

26Mishra S, Palanivelu K. The effect of curcumin (turmeric) on Alzheimer’s disease: An overview. Ann Indian Acad Neurol. 2008 Jan;11(1):13-9. doi: 10.4103/0972-2327.40220. PubMed PMID: 19966973; PubMed Central PMCID: PMC2781139.

#27-33

27Hurley LL, Akinfiresoye L, Nwulia E, Kamiya A, Kulkarni AA, Tizabi Y. Antidepressant-like effects of curcumin in WKY rat model of depression is associated with an increase in hippocampal BDNF. Behav Brain Res. 2013 Feb 15;239:27-30. doi: 10.1016/j.bbr.2012.10.049. Epub 2012 Nov 8. PubMed PMID: 23142609; PubMed Central PMCID: PMC3525727.

28Kulkarni SK, Bhutani MK, Bishnoi M. Antidepressant activity of curcumin: involvement of serotonin and dopamine system. Psychopharmacology (Berl). 2008 Dec;201(3):435-42. doi: 10.1007/s00213-008-1300-y. Epub 2008 Sep 3. PubMed PMID: 18766332.

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30Chandran B, Goel A. A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytother Res. 2012 Nov;26(11):1719-25. doi: 10.1002/ptr.4639. Epub 2012 Mar 9. PubMed PMID: 22407780.

31Rayati F, Hajmanouchehri F, Najafi E. Comparison of anti-inflammatory and analgesic effects of Ginger powder and Ibuprofen in postsurgical pain model: A randomized, double-blind, case-control clinical trial. Dent Res J (Isfahan). 2017 Jan-Feb;14(1):1-7. doi: 10.4103/1735-3327.201135. PubMed PMID: 28348610; PubMed Central PMCID: PMC5356382.

32Daily JW, Zhang X, Kim DS, Park S. Efficacy of Ginger for Alleviating the Symptoms of Primary Dysmenorrhea: A Systematic Review and Meta-analysis of Randomized Clinical Trials. Pain Med. 2015 Dec;16(12):2243-55. doi: 10.1111/pme.12853. Epub 2015 Jul 14. Review. PubMed PMID: 26177393.

33Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998 May;64(4):353-6. doi: 10.1055/s-2006-957450. PubMed PMID: 9619120.

#34-35

34Lao CD, Ruffin MT 4th, Normolle D, Heath DD, Murray SI, Bailey JM, Boggs ME, Crowell J, Rock CL, Brenner DE. Dose escalation of a curcuminoid formulation. BMC Complement Altern Med. 2006 Mar 17;6:10. doi: 10.1186/1472-6882-6-10. PubMed PMID: 16545122; PubMed Central PMCID: PMC1434783.

35Grzanna R, Lindmark L, Frondoza CG. Ginger–an herbal medicinal product with broad anti-inflammatory actions. J Med Food. 2005 Summer;8(2):125-32. doi: 10.1089/jmf.2005.8.125. Review. PubMed PMID: 16117603.

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