What do you reach for when you’re bloated? How about when you need an extra antioxidant boost? What about the mornings you need a bit more digestive support? Believe it or not, you don’t have to rely on expensive supplements. Turmeric ginger tea is an all-natural, delicious drink you can sip on for its many health benefits.

On a Japanese island called Okinawa, turmeric tea is a staple. Why does that matter? Well, Okinawa is an area known for its centurions from the Blue Zone Project. Meaning, they have some of the highest numbers of citizens living to 100 years of age. For countless years now, they have been taking advantage of the amazing health benefits of both turmeric and ginger in the form of a winning cup of tea. Let’s explore how you can use turmeric ginger tea to live a longer, healthier life. Plus, learn three DIY turmeric ginger tea recipes that are sure to turn you into a “tea-liever”.

3 Surprising Turmeric Ginger Tea Benefits

There’s a saying in this land of 100+ year olds that reads nuchi gusui, meaning “food is medicine.”^[1] This mindset is what inspires the diet of Okinawans, and also helps explain why turmeric is a popular spice in their diet.

Turmeric is packed with anti-inflammatory, antioxidant, and even anti-cancer benefits. That’s all thanks to curcumin, the known cancer-fighting compound found in turmeric.^[2] When you mix all this along with ginger in a cup of turmeric ginger tea, you can be sure it’s filled to the brim with health benefits. Here’s a list of some turmeric ginger tea benefits you may not have known about:

1. Anti-cancer

Why is turmeric hailed as such a beneficial spice? It has to do with curcumin—the chemical component in turmeric that boosts its anti-cancer properties.

Basically, the anti-inflammatory aspect in curcumin prevents your body from developing inflammation-related chronic diseases and cancers.^[3] Additionally, it acts on a molecular level with your cellular pathways. That’s just a fancy way of saying that curcumin can help improve cell protection and cell survival, which is another key aspect of cancer prevention and treatment.^[4]

2. Gastrointestinal aid

Ginger is widely used for its anti-nausea benefits. It’s the perfect go-to when you’re experiencing motion sickness, or even morning sickness in those early stages of pregnancy.^[5]

Also, the gingerols found in ginger can help out your Irritable Bowel Syndrome symptoms too. Ginger tea works its magic in the stomach by toning the muscles lining the intestines, and therefore preventing “spasms” that lead to irregular bowls or cramping.^[6]

3. Antioxidant

Ginger and turmeric are both high in antioxidants and therefore great for your health and aging.^[7]’^[8] Antioxidants control free radicals in your body from damaging your cells and DNA, so having them in your system is key.^[9] To get the most antioxidant activity in your diet, consume these two spices fresh and raw rather than powdered.^[10]

Did you know that ginger can help you naturally get rid of bacterial infections?

3 DIY Turmeric Ginger Tea Recipes

Turmeric ginger tea is amazing all on its own. But the great thing is that you can add in more ingredients to keep things interesting or pack in more nutrition. Here’s an easy base recipe plus two variations to ensure you wake up every morning excited to grab your mug.

Do note that each recipe calls for fresh turmeric and ginger roots (as natural is always best). If the roots you buy are not organic, remember to give the skins a quick rinse before use. If fresh roots are not readily available in your stores, you can simply substitute them with turmeric and ginger powders.

Fresh Turmeric and Ginger Root Tea

Prep Time: 5 mins  |  Cook Time: 5 mins  |  Serves: 2 mugs
Equipment: Small pot, grater, knife, and tea strainer

Ingredients

• ½ inch turmeric root
• ½ inch ginger root
• 2 cups water
• 1 tsp honey or agave
• Pinch of black pepper

Instructions

1. Heat two cups of water in a pot on medium heat.
2. Once the water is boiling, grate the ginger and turmeric root right into the pot. Don’t worry about the skin as we will strain the tea before drinking.
3. Let the mixture simmer for around 4 minutes. Then, turn off the heat and let cool slightly.  
4. Lastly, stir in a teaspoon of honey or agave for sweetness, and a hearty pinch of black pepper.
5. Strain the liquid and drink up!

Remember: Don’t skip out on the black pepper! While it may sound strange to put into your tea, it’s crucial. You see, black pepper increases your body’s ability to absorb the benefits of turmeric to the max. Plus, the super subtle taste actually goes really well with the flavors.

Lemon-Cayenne Anti-Inflammatory Turmeric Ginger Tea

Prep Time: 5 mins  |  Cook Time: 5 mins  |  Serves: 2 mugs
Equipment: Small pot, grater, knife, and tea strainer

Ingredients

• ½ inch turmeric root
• ½ inch ginger root
• 2 cups water
• 1 tsp honey or agave
• 2 tbsp fresh lemon juice
• Pinch of cayenne powder
• Pinch of black pepper

Instructions

1. Heat two cups of water in a pot on medium heat.
2. Next, use a hand grater to grate your ginger and turmeric root right into the pot.
3. Let the mixture simmer for around 4 minutes. Then, turn off the heat and let cool slightly. 
4. Add in two tablespoons of fresh lemon juice when the tea is cooled down.
5. Lastly, stir in a teaspoon of honey or agave for sweetness, a pinch of cayenne, and a hearty pinch of black pepper.
6. Strain the liquid and drink up.

Important: Add in the lemon juice when sufficiently cooled so as not to boil away the lemony flavor and vitamin C benefits.

Creamy Turmeric Ginger Tea Latte

Prep Time: 5 mins  |  Cook Time: 8 mins  |  Serves: 2 mugs
Equipment: Small pot, grater, knife, tea strainer

Ingredients

• ½ inch turmeric root
• ½ inch ginger root
• Pinch of black pepper
• 1 cup water
• 1 cup almond milk
• Pinch of cinnamon
• 1 tsp honey or agave (omit if your milk is already sweetened)
• 1 tsp liquid coconut oil

Instructions

1. Heat one cup of water and one cup of almond milk in a pot on medium heat.
2. Next, use a hand grater to grate your ginger and turmeric root right into the pot.
3. Let the mixture simmer for around 4 minutes. Then, turn off the heat. 
4. While the mixture is still hot, stir in one teaspoon of coconut oil. This adds another level of creaminess and keeps you full for longer as a decadent latte should.
5. Lastly, stir in a teaspoon of honey or agave for sweetness, and a hearty pinch of black pepper. Strain the liquid into mugs and top with some cinnamon.

Conclusion

If there ever was a food and health trend to hop on, turmeric ginger tea might be one of the best. If turmeric is a root or spice you’ve never tried before, don’t feel intimidated. It’s easy to incorporate as a part of your daily routine, just like the people of Okinawa. Enjoy this tasty and nutritious drink and live until you’re one century old!

References

• [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403516/  
• [2] https://celldiv.biomedcentral.com/articles/10.1186/1747-1028-3-14  
• [3] https://www.ncbi.nlm.nih.gov/pubmed/22149093/  
• [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5403516/  
• [5] https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/ginger  
• [6] https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/ginger  
• [7] https://www.hindawi.com/journals/jfq/2017/8471785/  
• [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/  
• [9] https://www.hindawi.com/journals/jfq/2017/8471785/  
• [10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/