Ayurveda is a traditional Indian medical method. It helps to maintain health and vitality by balancing the mind, body, and spirit and preventing rather than treating disease.
It does so by combining food, exercise, and lifestyle improvements in a holistic approach.
Ayurvedic herbs and spices play an important role in this process. They're thought to protect the body from illness and have a host of health benefits, such as increased digestion and mental well-being.
Here are 12 Ayurvedic herbs and spices that have been scientifically proven to have health benefits.
- Ashwagandha (Indian ginseng)
The small woody plant Ashwagandha (Withania somnifera) is native to India and North Africa. Its root and berries are used to make an Ayurvedic remedy that is very common.
It's classified as an adaptogen, which means it's thought to help the body better withstand stress. It has been shown in studies to lower cortisol levels, a hormone produced by the adrenal glands in response to stress.
There's also proof that ashwagandha helps people with stress and anxiety disorders sleep better and feel less anxious.
Furthermore, ashwagandha has been shown to improve muscle development, memory, and male fertility, as well as lower blood sugar levels. Larger studies are required, however, to validate these benefits.
Finally, there's evidence that it can help reduce inflammation and strengthen the immune system, but more research is required.
- Boswellia
The resin of the Boswellia serrata tree is used to make Boswellia, also known as Indian frankincense or olibanum. It has a spicy, woody scent that is quickly recognised.
It may be particularly effective at reducing inflammation by preventing the release of inflammation-causing compounds known as leukotrienes, according to research.
Boswellia tends to be as effective as non-steroidal anti-inflammatory drugs (NSAIDs) in test tubes and animals, but with less side effects.
In people with osteoarthritis and rheumatoid arthritis, boswellia has been linked to decreased pain, increased agility, and a greater range of motion in human studies. It may also aid in the prevention of oral infections and the treatment of gingivitis.
Furthermore, it can help people with ulcerative colitis and Crohn's disease improve their digestion, as well as people with chronic asthma improve their breathing.
3–5. Triphala
Triphala is a traditional Ayurvedic remedy made up of three small medicinal fruits:
amla (Emblica officinalis, or Indian gooseberry)
bibhitaki (Terminalia bellirica)
haritaki (Terminalia chebula)
Triphala has been shown in test tubes and animals to minimise inflammation caused by arthritis, as well as to prevent or slow the progression of some cancers.
It can also act as a natural laxative, minimising constipation, stomach pain, and flatulence, as well as enhancing the frequency and quality of bowel movements in people who have digestive problems.
Furthermore, a small number of studies indicate that using a mouthwash containing triphala can help to minimise plaque accumulation, gum inflammation, and bacteria growth in the mouth.
- Brahmi
Brahmi (Bacopa monieri) is an essential Ayurvedic herb.
Brahmi appears to have strong anti-inflammatory properties that are as effective as common NSAIDs, according to test-tube and animal studies.
It has also been linked to improvements in learning rates, concentration, memory, and information processing, as well as a reduction in ADHD symptoms including inattention, impulsivity, impaired self-control, and restlessness.
According to some research, brahmi may have adaptogenic properties, which means it may enhance the body's ability to cope with stress and anxiety. More research is required, however, before firm conclusions can be drawn.
- Cumin
Cumin is a Mediterranean and Southwest Asian spice with a long history. It's made from the seeds of the Cuminum cyminum plant, which have a unique earthy, nutty, and spicy taste.
Cumin has been shown to increase the activity of digestive enzymes and promote the release of bile from the liver, resulting in faster digestion and easier fat digestion.
Irritable bowel syndrome (IBS) symptoms including abdominal pain and bloating have been attributed to this Ayurvedic spice in studies.
Cumin can also aid in the prevention of type 2 diabetes by lowering blood sugar levels and improving insulin sensitivity. It may also help to prevent heart disease by raising HDL (good) cholesterol while lowering triglycerides and LDL (bad) cholesterol levels.
Cumin also tends to have antimicrobial properties, which could help to reduce the risk of foodborne infections. More research is required to confirm this.
- Turmeric
Turmeric, the yellow spice that gives curry its colour, is another common Ayurvedic treatment.
Curcumin, the key active ingredient, is a potent antioxidant and anti-inflammatory. Test-tube testing suggests it could be as effective as, if not more so, than other anti-inflammatory medications, but without the negative side effects.
Turmeric can also help prevent heart disease by increasing blood flow in the same way as exercise or some prescription medicines do. According to one report, it could be as powerful as Prozac, a widely prescribed antidepressant.
Furthermore, compounds in turmeric can aid in the preservation of brain function by increasing levels of brain-derived neurotrophic factor in the brain (BDNF). Low BDNF levels have been related to diseases such as Alzheimer's and depression.
However, most studies have used extremely high doses of curcumin, whereas turmeric only contains about 3% of this compound. To achieve these health benefits, larger doses than those found in turmeric are likely needed, and such large doses can cause stomach upset.
- Licorice root
The Glycyrrhiza glabra plant produces licorice root, which is native to Europe and Asia and is used extensively in Ayurvedic medicine.
Licorice root appears to help minimise inflammation and combat viruses and bacteria in both test tubes and humans. It also seems to help with sore throats and improve oral health by preventing dental cavities and Candida.
Heartburn, bloating, nausea, belching, and stomach ulcers can all benefit from this Ayurvedic spice. It can help relieve the symptoms of a skin rash, such as redness, itching, and swelling, when applied to the skin.
However, the few studies that have been done on this root have been limited, and further research is required to validate these benefits.
- Gotu kola
Another common Ayurvedic remedy is gotu kola (Centella asiatica), also known as "the herb of longevity." It's made from a tasteless, odourless plant that grows in and around water and has fan-shaped green leaves.
According to one small report, gotu kola supplements can help people remember things after they've had a stroke.
Furthermore, people with generalised anxiety disorder showed less stress, anxiety, and depression after taking gotu kola for 60 days instead of antidepressants in one study.
There's also some evidence that it can help avoid stretch marks, minimise varicose veins, speed wound healing, and relieve eczema and psoriasis symptoms. More study, however, is needed.
Animal studies also indicate that this Ayurvedic herb can help to alleviate joint pain, but further research is required to confirm this.
- Bitter melon
Bitter melon (Momordica charantia) is a tropical vine that looks like zucchini, tomato, cucumber, or pumpkin. It's a staple of Asian cuisine, and it's loaded with nutrients and antioxidants.
Bitter melon can help lower blood sugar levels and promote insulin secretion, the hormone responsible for keeping blood sugar levels steady, according to research.
If you take insulin to control your blood sugar levels, talk to your doctor before adding bitter melon to your everyday routine to avoid extremely low blood sugar levels.
It also appears to lower triglyceride and LDL (bad) cholesterol levels in animals, but human studies are required to confirm this.
- Cardamom
Since ancient times, cardamom (Elettaria cardamomum), also known as the "queen of spices," has been used in Ayurvedic medicine.
Cardamom powder can help people with high blood pressure lower their blood pressure, according to research. Inhaling cardamom essential oil has also been shown to improve oxygen absorption into the lungs during exercise.
Cardamom can also help protect against Helicobacter pylori bacteria, which is a common cause of stomach ulcers, and can reduce the size of gastric ulcers by at least 50% or even eliminate them, according to test-tube and animal studies.
However, further human study is needed before firm conclusions can be drawn.
Precautions
When consumed in quantities commonly used to prepare or flavour foods, Ayurvedic herbs and spices are generally considered healthy. However, the majority of the research that back up their claims used supplements with much higher doses.
Kids, pregnant or breastfeeding women, people with existing medical conditions, and those taking medicine may not be able to take such large doses of vitamin D.
As a result, before adding any Ayurvedic supplements to your routine, you should consult your healthcare provider.
It's also worth noting that Ayurvedic products' content and quality aren't monitored. Some Ayurvedic preparations combine Ayurvedic herbs and spices with minerals, metals, or gems, potentially causing damage.
For example, according to a recent report, 65 percent of Ayurvedic products tested contained lead, with 32–38 percent also containing mercury and arsenic, some of which had concentrations up to thousands of times higher than the safe daily limit.
According to another study, up to 40% of people who use Ayurvedic preparations have elevated lead or mercury levels in their blood.
Those interested in Ayurvedic preparations can only buy them from reputable companies that have their goods checked by a third party, if possible.