As winter approaches, people often turn to home remedies to stay healthy. One such age-old remedy passed down from our grandmothers is turmeric milk, also known as golden milk. However, simply mixing turmeric into milk does not make it real golden milk. To get its full benefits, especially proper absorption of curcumin, the active compound in turmeric, the recipe must be prepared correctly.

Celebrity nutritionist Shweta Shah explains that turmeric milk should be part of everyone’s diet—from children to the elderly. Milk provides calcium and vitamin D, while turmeric contains curcumin, a powerful bioactive compound known to reduce inflammation, relieve pain, support heart and brain health, and lower the risk of chronic diseases.

Ingredients needed for authentic golden milk

• 1 glass milk

• ½ teaspoon raw turmeric paste or homemade turmeric powder

• 5–6 crushed black peppercorns

• 1-inch piece of fresh ginger (crushed or grated)
  (or a pinch of dry ginger powder)

• 1 small piece of cinnamon (crushed)

• ¼ teaspoon desi ghee

• ½ teaspoon honey or jaggery (for sweetness)

• A pinch of nutmeg powder

Correct method to prepare turmeric milk

1. Heat the milk in a pan.

2. When it comes to the first boil, add turmeric, black pepper, ginger or dry ginger powder, cinnamon, and nutmeg.

3. Let the milk simmer so that all ingredients blend well.

4. Turn off the heat and allow it to cool slightly.

5. Add desi ghee and honey or jaggery, mix well, and drink warm.

Why black pepper is essential

According to Shweta Shah, black pepper is the most important ingredient. Without it, the body cannot properly absorb curcumin, meaning you miss out on turmeric’s real benefits. Desi ghee acts as a carrier, helping nutrients reach the cells, while spices like ginger and cinnamon improve digestion and keep the body warm during winter.