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 used for centuries to promote heart health and boost immunity. Here is how to make a ginger-turmeric detox tea—an easy beverage that fights inflammation!
If you like this recipe, you might also enjoy my popular turmeric coffee recipe!
Health Benefits of Turmeric
Did you know that turmeric is a member of the ginger family? It’s true. They are both rhizomes. Rhizomes are a particular type of root system that helps increase water and nutrient absorption and prevents the plant from being uprooted by strong winds.
Turmeric contains a powerful antioxidant called curcumin that helps 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 of turmeric in preventing and treating diseases such as PCOS, non-alcoholic fatty liver disease, metabolic syndrome, and atherosclerosis (2). This spice can also protect against blood clots and plaque build-up for heart disease patients.
Health Benefits of Ginger
Ginger, the other health-benefitting rhizome, contains compounds called gingerols and shogaols. These have anti-inflammatory and antiplatelet properties, which may reduce blood pressure and prevent blood clots.
One study reports that consuming more than 3 grams of ginger daily for two months can effectively lower blood pressure in middle-aged adults (3). Additionally, another study 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).
A Powerful Combination
Ginger and turmeric, by themselves, have exceptional health benefits. Therefore, you can assume combining these two ingredients will be equally beneficial. And you’d be correct!
Here are some of the benefits of drinking turmeric and ginger tea:
- Improving immune function
- Reducing inflammation
- Improving digestion (nausea)
- Lowering cholesterol
- Weight management
- Lowering blood pressure
With benefits like these, why wouldn’t you want to combine the powers of these two super rhizomes?
Ingredients
Water—I used the Smart Water brand, which is pH-balanced. Although filtered or bottled water is not a necessity, 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 highly recommended. Of course, my local grocery store did not have any, so I had to settle for the next best thing: turmeric powder. If using fresh turmeric root, you’ll use a 1-inch knob. If using ground turmeric, use one teaspoon.
Ginger– Again, fresh is best. A generous 1-inch knob of ginger, sliced up will allow all the benefits without too much bite. If you like a more gingery tea, you can 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 mild sweetness. If you want to make this tea vegan, just swap out honey 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. In these cases, you can put your own spin on this recipe. Here are a few variations and substitutions:
Make it vegan– try adding maple syrup, date syrup, or a packet of monk fruit or stevia sweetener in place of honey as an alternative sweetener for your turmeric and ginger tea.
Spice things up– other spices like cinnamon or cardamom go well with the ginger and turmeric. Try adding any of these spices to vary the flavor (and breathe in the soothing aroma)!
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. Don’t forget to stir it first to mix any spices or sediment that have settled to the bottom!
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. This is a great option if you make your tea too strong or if it tastes too “spicy” 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
Making tea from fresh roots is easy, and it tastes especially good on cold days or when you’re feeling under the weather. Follow these steps to yield a healthy beverage with multiple benefits with each sip.
Step 1: Warm Your Water
While I use filtered and bottled water for this recipe, you can use whatever type of water is available. I’m no water snob and don’t discriminate!
Measure out four cups of water and heat it over the stove in a medium-sized pot. Aim for a temperature of just under boiling, between 195 and 205 degrees Fahrenheit. Alternatively, you can bring the water to a boil, then cool it for a few minutes.
Step 2: Add Your Spices
Toss your slices of fresh turmeric and ginger into the water. If you cannot find fresh turmeric, you can substitute one teaspoon of turmeric powder. I would not substitute ginger powder for the fresh ginger, however. Fresh ginger works best in this tea because it has a more complex and sweet flavor.
Step 3: Steep Your Tea
Steep these ingredients for ten to fifteen minutes to allow the flavors and beneficial compounds to infuse into the water. Then strain the tea into a mug, adding a squeeze of lemon juice to taste.
I prefer this tea nice and warm, right off the stove. However, you can also serve it cold, with or without honey or other flavorings.
When serving this turmeric and ginger tea, you can even add almond or soy milk. Turmeric and ginger latte anyone?
Expert Tip: 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 sweetener used.
FAQ
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.
Yes! Systematic reviews and randomized controlled trials show that ginger and turmeric may improve blood pressure and endothelial function. This can benefit overall heart health!
Conclusion
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?
- Turmeric Coffee: A Simple Recipe With Many Health Benefits
- 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
Equipment
- 1 electric kettle optional
Ingredients
- 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
Instructions
- Heat your filtered water in a medium-sized 2-quart pot 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.
- Turn off the burner and add the sliced ginger and turmeric to the pot along with honey or sweetener of choice. Let it steep for about 10 minutes.
- Add the lemon juice and enjoy your turmeric and ginger tea!
Video
Notes
- Make this tea 100% vegan by replacing the honey with maple syrup, date syrup, monk fruit, or stevia to taste.
- Try adding spices such as cinnamon, allspice, cloves, or cardamom, giving 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!
Like this turmeric and ginger tea recipe? Pin it to save and share with others.
Kiran Campbell, RDN is a registered dietitian and entrepreneur with over 16 years of experience in nutrition and health. She holds a Bachelor’s degree in both dietetics and psychology, and is an active member of the Academy of Nutrition and Dietetics and the Cardiovascular Health and Well-being Dietetic Practice Group. Kiran is dedicated to delivering up-to-date, science-backed information on heart health and nutrition. Her mission is to support individuals living with heart disease and empower others to prevent it through informed, heart-smart choices. Learn more about Kiran by visiting her About Page.