If you’re looking for a warm and soothing beverage that’s good for your heart, look no further than turmeric and ginger tea. This tea is a perfect blend of two powerful spices that have been used for centuries to promote heart health and boost immunity. Here is an easy recipe for making turmeric and ginger tea that you can enjoy every day.
FYI, this is also a great detox tea recipe.
Health Benefits of Turmeric
Did you know that turmeric is a member of the ginger family? It’s true. They are both rhizomes.
Turmeric contains a powerful antioxidant called curcumin that helps to reduce inflammation in the body, which is a risk factor for heart disease. In addition, turmeric also contains anti-bacterial, anti-inflammatory, anti-oxidant, and anti-cancer properties (1).
Studies outline the specific benefits that turmeric has on preventing and treating diseases such as PCOS, non-alcoholic fatty liver disease, metabolic syndrome, and atherosclerosis (2). For those with heart disease, this spice can be a powerful protector against blood clots and plaque build-up.
Health Benefits of Ginger
Ginger contains compounds called gingerols and shogaols that have anti-inflammatory and antiplatelet properties, which can help to reduce blood pressure and prevent blood clots. One study in particular reports that consuming greater than 3 grams of ginger per day for 2 months can effectively lower blood pressure in middle-aged adults (3). And another praises ginger tea for its ability to “prevent and cure colds, sore throat, and cough and also reduce inflammation” (4).
However, the strongest amount of evidence for the benefits of ginger is in regards to helping relieve nausea during pregnancy and relieving pain in those with osteoarthritis (5).
Water– I use filtered water in this recipe. The brand is Smart Water which is pH balanced. If you don’t have special bottled water, it’s not a necessity, but it does ensure the flavor and mineral balance will produce a great tasting tea. Spring water can also be substituted.
Turmeric– Using fresh turmeric root is my suggestion, if you can find it. Of course, my local grocery store did not have any, so I had to settle for the next best thing, which is turmeric powder. If using fresh turmeric root, you’ll use a 1-inch knob. If using ground turmeric, use 1 teaspoon.
Ginger– Again, fresh is best. A generous 1-inch knob of ginger, sliced up will allow all the benefits with out too much bite. If you like a more gingery tea, feel free to double the amount.
Lemon– The addition of lemon goes so well in this turmeric and ginger tea. Plus, it adds vitamin C, increasing those immune-enhancing benefits.
Honey– A small amount of honey is just enough to add a mild sweetness. If you want to make this tea vegan, just swap it for maple syrup or agave nectar.
Variations and Substitutions
This turmeric and ginger tea is also very easy to customize. We may not all enjoy the strong bite of ginger or the bitterness of turmeric. If so, there are ways to put your own spin on this recipe. Here are a few variations and substitutions:
Make it vegan– try adding maple syrup, date syrup, or stevia in place of honey to sweeten your turmeric and ginger tea.
Spice things up– other spices like cinnamon or cardamom may go well with the ginger and turmeric in this recipe. Try adding another spice of choice to vary the flavors (and make your kitchen smell amazing)!
Put it on ice– This wonderfully spiced tea is so comforting when prepared warm, however, if you have any left over chill it overnight in the fridge and drink it cold the next day.
Make it a latte– This variation is my FAVORITE! Try adding some warm almond, soy, or dairy milk to your prepared tea to make a turmeric and ginger tea latte. YUM! This will also help dilute the spicy nature of this tea if it’s too strong for you. *Note: if making this tea into a latte, do NOT add the lemon juice. This will turn your milk into buttermilk which will not be pleasant.
How To Make Turmeric and Ginger Tea
Time needed: 15 minutes
Turmeric and Ginger Tea Recipe
- Bring water to temp.
Measure out 4 cups of filtered water and heat in a medium-sized saucepan until it reaches just under boiling temperature. It should be around 195-205°F (90-96°C). Alternatively, you can bring water to a boil, then cool for a few minutes.
- Add the spices.
Add your slices of turmeric root and ginger. If you cannot find turmeric root, you can substitute 1 teaspoon of turmeric powder. I would not substitute ginger powder for the fresh ginger though. Fresh ginger works best in this tea.
- Steep your tea.
Steep the tea for around 10-15 minutes to allow the flavors and beneficial compounds to infuse into the water. Strain the tea, add a squeeze of lemon juice, and enjoy it hot or cold, with or without honey or other flavorings.
And that’s how to make this health-promoting turmeric and ginger tea. In my opinion, it’s even better when you add almond or soy milk! Turmeric and ginger latte anyone?
One thing to note is that if using ground turmeric, you will most definitely get some settling on the bottom of your cup. No worries, just stir or swirl your cup once in a while to keep it dispersed in the liquid.
Turmeric and Ginger Tea is Easy to Make and Enjoy
One of the best things about turmeric and ginger tea is that it’s easy to make and enjoy. You can make a big batch and store it in the refrigerator for up to five days, so you always have some on hand when you want a healthy and comforting beverage. You can also customize the recipe to suit your taste preferences by adjusting the amount of ginger, turmeric, or honey that you use.
The ideal water temperature for steeping turmeric and ginger tea is around 195-205°F (90-96°C). This is just below boiling point, which is around 212°F (100°C). It’s important not to use boiling water because it can destroy some of the beneficial compounds in the turmeric and ginger.
There is no research that suggests turmeric or ginger in unsafe to consume during pregnancy; at least not in amounts normally found in foods. Studies also show strong evidence on the ability of ginger to relieve nausea during pregnancy. However, I would refrain from using large medicinal doses of either spice until consulting with your OB/GYN.
Turmeric and ginger tea is a delicious and healthy beverage that’s perfect for promoting heart health or using as a homemade detox tea. By drinking this tea regularly, you can reduce inflammation, lower cholesterol, and improve blood circulation, all of which are essential for maintaining a healthy heart. Try making this easy recipe today and enjoy the many benefits of turmeric and ginger tea!
Thirsting for more about tea and other beverages for heart health? Check out:
- Tea for Heart Health: How a Cup a Day Can Improve Your Cardiovascular Health
- Low Sugar Beverages Perfect For Those With Diabetes And Heart Disease
- Healthy Green Tea Latte Recipe (Without Matcha)
How about more recipes using turmeric or ginger?
- Amazing Turmeric Shot Benefits (+ Recipes) by Sui-Nui Escobar, DCN, RDN, FAND
- Golden Milk Recipe for Sleep by Sui-Nui Escobar, DCN, RDN, FAND
Turmeric and Ginger Tea Recipe for Health
- 1 electric kettle optional
- 4 cups filtered water
- 1-inch knob ginger root sliced
- 1-inch knob turmeric root sliced, or 1 tsp ground turmeric
- 2 Tbsp lemon juice or juice from ½ lemon
- 2 Tbsp honey or sweetener of choice
- Heat your filtered water in a medium-sized saucepan until it reaches a temperature of between 195-205℉. Alternatively, you can heat water in an electric kettle. Do not let water boil as this will destroy some of the beneficial compounds when you add the turmeric and ginger.
- Add the sliced ginger and turmeric to the saucepan along with honey or sweetener of choice. Let it steep for about 10 minutes.
- Add lemon juice and enjoy your turmeric and ginger tea!
- Make this tea 100% vegan by replacing the honey with either maple syrup, date syrup, or calorie-free stevia.
- Try adding additional spices such as cinnamon, allspice, cloves, or cardamom, which will give it a more “chai” vibe.
- Add a splash of unsweetened almond or soy milk if the turmeric or ginger is too strong for your liking.
💬 Did you try this turmeric and ginger tea recipe? Leave a comment below to let me know. I love hearing from you!
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Kiran Campbell is a registered dietitian and entrepreneur with 13 years of experience. She has a degree in psychology as well as dietetics. She is also a proud member of the Academy of Nutrition and Dietetics’ and its Cardiovascular Health and Well-being Dietetics Practice Group among others. Kiran proudly presents and promotes the most up-to-date, science-based nutrition information on all things heart-related. She aims to serve not only individuals with heart disease, but also those wanting to protect against it. Learn more about Kiran by visiting her About Page.