Proven Health Benefits of Turmeric and Honey (Golden Honey) – Evidence Based

the many health benefits of turmeric and honey

Turmeric and honey are among some of the most powerful healing remedies you can use. Home remedies made from honey and turmeric help treat bacterial and viral infections and boost your immune system. The healing properties in turmeric golden honey may help ease seasonal allergies, improve digestion, and promote healthy gut flora.

A combination of these golden ingredients has been used for centuries in Ayurvedic medicine. However, research has discovered that there is scientific backing for many of the health claims. Remedies containing honey and turmeric have been linked to treating heart disease, stomach ulcers, and getting rid of a cold quicker.

In this article, you will find out about the many benefits of turmeric powder with honey. At the end of the article, you will find a recipe for turmeric golden honey.

The Benefits of Honey

Honey is a natural healing remedy that has anti-inflammatory, antibacterial, antiviral, and antioxidant properties.

The best type of honey to use for its healing potential is raw, unprocessed honey.

A 2017 review of the medicinal properties of honey revealed that you can use honey to treat a number of health issues. Honey is an alternative treatment for eczema, wound healing, gastrointestinal problems, heart disease, and diabetes. There is even some evidence to suggest that honey has anti-tumor properties. (1)

Honey benefits your digestion

One of the ways that honey helps keep you healthy is that it promotes good digestive health.

Research has found that the antibacterial properties in honey are effective against a number of strains of bacteria. Honey can destroy strains of Salmonella enterica, E. coli, and Staphylococcus aureus. These bacteria strains are often the cause of food poisoning and other stomach issues. (2)

One of the ways that raw honey helps your digestion is that it boosts the health of your gut microflora. Scientific studies have found that there are over 180 compounds in honey that help improve digestive health. (3)

Antioxidants in raw honey

Honey plays an important role in keeping you healthy because it contains a number of potent antioxidants.

Studies into honey have shown the number of beneficial enzymes, phenolic compounds, and organic acids give honey its anti-oxidative benefits. These antioxidant compounds help to prevent oxidative stress damage and can help prevent chronic disease. (4)

In fact, some researchers recommend substituting honey for traditional sweeteners to give your health a boost. (5)

Honey promotes good cardiovascular health

The high number of antioxidants in raw honey means that a spoonful of honey a day can help keep your heart healthy.

If you want to eat the best type of honey to benefit your cardiac health, research has shown that darker honey could be the best option as it contains more antioxidants than lighter honey. (6)

How can taking honey benefit your heart? Honey contains compounds that help improve cardiovascular health. Honey consumption has been linked with lowering blood pressure, reducing heart rate, and lowering your risk of coronary heart disease. (6)

Honey may reduce cholesterol. One study found that consuming unprocessed raw honey helped to lower bad cholesterol in the blood. At the same time, honey helped to improve “good” cholesterol and promote good heart health. (7)

Honey as a cough medicine

Honey can be just as good, if not better, than traditional cough syrups to help soothe coughing fits.

The results of one trial found that buckwheat honey helped in reducing nighttime coughing fits in children. Children who had an upper respiratory infection took some honey before going to bed. Parents reported that honey helped reduce cough severity and frequency. (8)

Doctors recommend mixing 1-2 teaspoons of raw honey in warm water and adding the juice of half a lemon. Drink this mixture 2-3 times a day to help clear an infection and soothe coughing. (9)

Helps manage allergy symptoms

The immune-boosting properties of honey make this a great natural remedy for treating allergies.

One randomized controlled trial found that taking raw honey can help to treat allergic rhinitis (hay fever) over a 4-week period. People with hay fever took a tablespoon of honey 3-4 times a day. Scientists suggested that taking high doses of honey can help treat allergic rhinitis. (10)

Honey for diabetes

Even though honey is a naturally sweet substance, you can still use it in small-moderate amounts if you have diabetes.

Research has shown that honey has a lower glycemic index and energy value than refined sugar. Consuming honey in place of sugar has a beneficial effect on blood glucose levels in people with diabetes. (11)

Other studies have shown that raw honey has an anti-diabetic effect and can help manage the symptoms of diabetes. (12)

Honey is a healthy sweetener to use in a weight loss diet

Substituting honey for traditional sweeteners can help you lose weight and also improve your immunity.

One study found that using honey as a natural sweetener instead of sugar can help to lower your body mass index (BMI). This can have a positive knock-on effect on other areas of health such as lowering your risk of heart disease. (13)

Studies have also found that there is no risk of weight gain from adding honey to your diet. (14)

Related: This Honey is Proven to Be Effective Against Superbugs (Evidence Based)

The Benefits of Turmeric

Curcumin is the compound in turmeric (Curcuma longa) that contains most of the medicinal properties of turmeric.

Turmeric has been termed the golden spice because of its vibrant color. Turmeric is rich in compounds called curcuminoids, from which curcumin is the most potent medicinal turmeric compound. (15)

It’s the bright yellow color of turmeric mixed with honey that gives “Golden Honey” its name.

A 2014 review on the health benefits of turmeric (curcumin) found that it has a number of health benefits. Curcumin has many antimicrobial properties that help kill off bacteria, fungi, parasites, and viruses. (15)

Taking curcumin for its healing power has been linked to treating digestive upset, reducing inflammation, alleviating joint pain, lowering cholesterol, and promoting good heart health. (16)

To get the health benefits from curcumin, it is important to add black pepper to increase absorption in the body. (17)

When you learn about the many benefits of turmeric, it is easy to see why turmeric and honey are so good for you.

Turmeric is antimicrobial and antifungal

Eating a mixture of turmeric and honey is good for you because it can help to kill off a number of infection-causing pathogens in your body.

For example, a 2018 study found that the antibacterial effect of curcumin compounds can be as powerful as some antibiotics. Taking curcumin could help to treat certain bacterial infections that have become resistant to antibiotics. (18)

Some studies highlighted the fact that the antiviral properties of turmeric compounds can help to treat symptoms of upper respiratory viral infections. Also, curcumin has shown antiviral activity against the herpes simplex virus type 1 and type 2. (19)

Some studies have found that curcumin is effective against a number of candida strains including C. albicans. (20)

Turmeric helps reduce pain and inflammation

One of the most popular uses of turmeric as a health supplement is for its anti-inflammatory properties.

A systematic review of 6 human trials into turmeric found that it is a natural product that reduces inflammation. Turmeric contains a number of compounds that inhibit enzymes that are associated with inflammation. (21)

Reducing chronic inflammation is an important way to help reduce your risk of developing serious diseases such as cancer, heart disease, diabetes, and arthritis. (22)

Because turmeric compounds help lower inflammation, it can also help to relieve pain. Various studies have found that turmeric can be as effective as non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin. (23, 24)

Curcumin (turmeric) is good for arthritis

Because turmeric helps to treat inflammation and pain, it is a great natural remedy to soothe symptoms of arthritis.

A 2016 review into turmeric curcuminoids found that they help to lower markers of inflammation. Turmeric helps to block certain cells that cause inflammation in joints and tissue. The golden spice also helps to suppress the effects of oxidative stress on the body. In conclusion, scientists recommended curcumin as a treatment for osteoarthritis. (25)

Other studies have shown that turmeric compounds have an anti-arthritic effect in treating symptoms of rheumatoid arthritis. Turmeric helped to relieve joint swelling and promote healthy bone formation. (26)

Helps keep your heart healthy

Both turmeric and honey have cardiovascular benefits that can help to lower your risk of coronary heart disease.

Prevents blood clots. Taking regular turmeric supplements or consuming golden turmeric honey can help reduce your risk of a blood clot. Scientists have found that curcumin has anti-thrombotic properties that benefit blood health. (27)

Lowers cholesterol. Golden honey can help to improve your vascular health because it helps to lower blood fat. Studies involving over 600 people found that taking turmeric can lower levels of “bad” cholesterol. (28)

Helps restore cardiac function after a heart attack. A 2012 study found that turmeric supplementation can help the heart recover after a cardiac arrest. Scientists have found that turmeric compounds help restore heart function and promote the growth of healthy tissue. (29)

Lowers blood pressure. Another of the heart-healthy benefits of turmeric is that it helps treat hypertension. Taking curcumin supplements regularly helps regulate vascular function that has a positive effect on blood pressure. (30)

Promotes good digestive health

Consuming turmeric powder with honey also improves your digestion and helps treat chronic digestive issues.

Turmeric is a natural anti-inflammatory yellow spice that kills off harmful intestinal bacteria. A 2014 review found that turmeric helps to treat digestive conditions such as heartburn, peptic ulcers, acid reflux, and Crohn’s disease. (31)

Turmeric protects your liver health

The healing power of both turmeric and honey can help to keep your liver in good health and functioning properly.

Turmeric compounds have a detoxifying effect on the liver that can protect it from damage. The anti-inflammatory and antioxidant properties in curcumin help prevent injury from alcohol, too much iron, or a reduction in bile flow. (32)

Some studies have found that honey consumption also protects the liver from damage due to a blocked bile duct. (33)

Manage symptoms of diabetes

Taking turmeric supplements or raw honey and turmeric can benefit your health if you are diabetic.

A 2013 systematic review on the benefits of curcumin in treating diabetes found that the golden spice has many therapeutic benefits. Studies have shown that curcumin benefits blood glucose levels, prevents a fat buildup in the liver, and lowers cholesterol. (34)

Taking curcumin if you have diabetes can also help to prevent nerve damage that is often a complication of the disease. (34)

Related: Why Honey and Cinnamon is an Excellent Combination for Great Health


Although the golden mixture of turmeric and honey has many health benefits, there are some precautions you should be aware of.

Raw honey. Some people are allergic to honey and honey-related products. Doctors from the Mayo Clinic say that honey allergies can cause nausea, vomiting, wheezing, weakness, and irregular heartbeats. (35)

Also, infants under 1-year old shouldn’t be given honey as it can cause a bacterial infection.

Turmeric. Turmeric and curcumin are generally well tolerated by most people. However, in large doses, curcumin can cause digestive upset, headaches, and skin rashes. (16) Also turmeric can interact with some medication and may not be suitable for people with some health conditions – find detailed information in this article.

A Recipe for Turmeric Golden Honey


  • 100 grams (3.5 oz) raw honey
  • 1 tablespoon turmeric powder
  • A pinch of black pepper (to optimize turmeric absorption and bio-availability – see more details here)

For some extra kick and additional health benefits you can also add:

  • 1 teaspoon lemon zest
  • 2 tablespoon unfiltered raw apple cider vinegar


Add the turmeric powder and the black pepper to the honey and mix well until smooth. If you’re also using lemon zest and apple cider vinegar, add them as well. Put the mixture in a (preferably) glass, air-tight container for up to two weeks (don’t consume it if it develops a metallic taste).

Instructions for use:

The amount you take depends on your needs and health problems.

  • For general immune support and seasonal allergies, take 1 tablespoon daily.
  • If you’re getting over a cold or flu, take half a teaspoon every hour on the first day of your treatment. On the second day, take half a teaspoon every 2 hours. On the third day, take half a teaspoon three times a day. You can find more natural ways to stay free from cold & flu here.
  • If you’re treating a respiratory condition (asthma, bronchitis, lung problems), consume half a teaspoon three times a day.

You should keep Golden Honey in your mouth until it’s completely dissolved.


The blend can also be used as a toast topping. Spread a generous amount of Golden Honey over your whole grain toast and enjoy for breakfast.

Or, add it to your green smoothie.

You can also use the mixture to make tea (or a warm tonic). The brew will be very tasty if you also add lemon. Just mix one tablespoon of Golden Honey with a cup of hot water and enjoy during the day or in the evening.


Turmeric should not be taken by people who suffer from gallbladder problems. The spice causes contraction of the gallbladder muscles. It also lowers blood pressure and blood sugar levels.

This is generally seen as a positive effect, but if you already have low blood pressure or you have issues with your blood sugar levels, consult your doctor first.

Related: turmeric should be avoided by these people.

Honey is not recommended for children under 12 months of age. You should also avoid taking honey if you have a pollen allergy. (30)

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