Daily spoonful of common spice could help fight off cancer, diabetes and inflammation

A traditional Asian drink is gaining popularity in the West due to its numerous health benefits. Health experts are singing the praises of 'golden milk', a concoction, made from adding a spoonful of curcumin to a glass of milk.

The health-boosting properties of 'golden milk' are largely attributed to its main active ingredient, curcumin. This powerful compound has such potent anti-inflammatory effects that some studies have compared to pharmaceutical drugs.

In addition to its anti-inflammatory properties, curcumin also enhances the body's antioxidant capacity. Oxidative damage and free radicals, which can accelerate ageing and contribute to chronic diseases, are effectively combated by this key polyphenol.

Curcumin plays a vital role in reducing oxidative stress and balancing various bodily functions. It can decrease intracellular lipid peroxidation and boost the body's antioxidant capabilities, potentially leading to a longer lifespan.

Further research has shown that curcumin supplements can help protect the hippocampus, too. This is the part of the brain responsible for learning and memory functions.

In addition to curcumin, 'golden milk' recipes often feature cinnamon and ginger. Both are known for their potent antioxidant properties.

Ginger and cinnamon have been linked to lower blood sugar levels. According to one scientific study, a small daily dose of ginger could potentially reduce hemoglobin A1C levels - a long-term indicator of blood sugar control - by up to 10%.

Research also suggests that the spices used in golden milk may have anti-cancer benefits. One study found that 6-gingerol, a substance found in large quantities in raw ginger, has anti-cancer properties.

Curcumin, the active ingredient in turmeric, has been shown in lab tests to kill isolated cancer cells. It could also inhibit the growth of new blood vessels in tumours, thereby limiting their spread.

'Golden milk' could also be beneficial for brain health. Studies indicate that curcumin may boost levels of brain-derived neurotrophic factor (BDNF), a compound that aids in the formation of new brain connections and promotes brain cell growth.

There is also some evidence to suggest that curcumin may help alleviate symptoms of depression. Although further research is required.

Ginger has been found to enhance brain function by improving reaction time and memory. Animal studies have shown that ginger appeared to protect against age-related brain function loss.

If you're not a fan of strong spices, don't worry - the taste of this drink has been likened to chai tea or a chai latte. Its primary purpose is to soothe rather than stimulate, making it an ideal evening beverage.

You can customise the basic recipe of turmeric and milk with various add-ins to suit your taste and nutritional needs. Consider enhancing your drink with other spices like nutmeg, which is rich in magnesium, or sweeten it with a dash of maple syrup or honey.

Adding a few grinds of black pepper can unlock additional health benefits. This common table seasoning contains piperine, a natural substance that boosts the absorption of curcumin by 2,000%.

There are numerous recipes available online for this naturally sweetened drink. Traditionally, turmeric milk is made with cow's milk, but you can use any alternatives such as oat, soy, or almond milk.

Once you have the base ingredients, you can start experimenting to find your perfect blend of golden milk. Here's a simple method to try at home:

1. Pour 250ml of your milk of choice into a saucepan and bring to a simmer over medium heat

2. Add in 1tsp of ground turmeric, a pinch of black pepper and any other spices and sweeteners you want to add to the mix

3. Allow to simmer for ten minutes so the flavours can mix and develop fully

4. Pour into a cup, allow to cool a little and get sipping

To turn your warm turmeric milk into a latte, simply whisk it gently with a hand whisk or a milk frother tool over a gentle heat to 'froth' the milk once it's in the saucepan. Some folks online are even enjoying their drinks cold, similar to an iced coffee, as there's no suggestion that serving it over ice diminishes any health benefits.