Ayurveda is a traditional Indian system of medicine. The aim is to preserve health and well-being by keeping the mind, body and soul in balance and preventing the disease instead of treating it.
To do this, it employs a holistic approach that combines changes in diet, exercise and lifestyle (1Trusted Source).
Ayurvedic herbs and spices are also an important component of this approach. They thought of protecting your body from sickness and providing a variety of health benefits, including better digestion and mental health.
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There are 12 Ayurvedic herbs and spices with science supported health benefits.
1. Ashwagandha
Ashwagandha (Vithania Somnifera) is a small wooden plant in India and North Africa. Its root and berries are used to produce a very popular Ayurvedic treatment (2Trusted Source).
It is considered an adaprogen, which means it helps your body manage stress more effectively. Research has shown that it reduces the levels of cortisol, a hormone that produces your adrenal glands in response to stress (3Trusted Source, 4Trusted Source).
There is also evidence to link Ashwagandha with lower levels of anxiety and improvement of sleep in people with stress and anxiety disorders (3Trusted Source, 5Trusted Source, 6Trusted Source).
In addition, research shows that ashwagandha can increase muscle growth, memory and male fertility, as well as low blood sugar levels. However, large studies are required to confirm these benefits (4Trusted Source, 7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).
summary
Ashwagandha is an Ayurvedic spice that can help your body manage stress more effectively. It can lower your blood sugar levels and improve sleep, memory, muscle growth and male fertility.
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2. Boswellia
Boswellia, also known as Indian frankincense or Olibenam, is made from the resin of the Boswellia Serrata tree. It is known for its easily identifiable spicy, woody aroma.
Research suggests that it can be particularly effective in preventing inflammatory-causing compounds known as leukotrience (13Trusted Source, 14Trusted Source).
In test-tube and animal studies, Boswellia appears to be as effective as non-steroidal anti-inflammatory drugs (NSAIDs), yet with fewer side effects (15Trusted source).
Human studies connect Boswellia to a larger range of pain, improved mobility and movement in people with osteoarthritis and rheumatoid arthritis. It can help prevent oral infections and fight gingivitis (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source).
In addition, it can improve digestion in people with ulcerative colitis and Crohn's disease, as well as people with chronic asthma (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source, 25).
summary
Boswellia is an Ayurvedic spice that has anti-inflammatory properties. It can reduce joint pain, increase oral health and improve digestion, as well as increase breathing ability in people with chronic asthma.
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3–5. Triphala
Triphala is an Ayurvedic remedy that includes the following three small medicinal fruits (26Trusted Source):
- Amla (Emblica officinalis, or Indian gooseberry)
- Bibhatki (Terminalia Bellirica)
- Haritki (Terminalia Chebula)
Test-tubes and animal studies show that triphala can reduce inflammation caused by arthritis, as well as prevent or limit the development of certain types of cancer (27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source, 31Trusted Source).
It can also act as a natural laxative, reduce constipation, abdominal pain and flatulence while improving the frequency and stability of bowel movements in people with intestinal disturbances (32Trusted Source, 33).
In addition, a limited number of studies have shown that a mouthwash plaque containing triphala can reduce buildup, reduce inflammation of gum and prevent the growth of bacteria in the mouth (34Trusted Source, 35Trusted Source).
summary
Triphala is an Ayurvedic remedy that includes three
Ayurvedic spices - Amla, Bibhatki, and Haritaki. It can help to reduce joint
inflammation, improve digestion and promote oral health.
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Brahmi (Bakopa Moniari) is a staple herb in Ayurvedic medicine.
According to test-tube and animal studies, Brahmi has strong anti-inflammatory properties that are as effective as common NSAIDs (36Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source).
The study also reduces the symptoms of attention deficit hyperactivity disorder (ADHD), such as inattention, impulse, poor self-control and discomfort (40Vrusted Source, 41Trusted) source, 42Trusted source, 43Trusted source) as well as improvements in learning rates, attention, memory and information processing.
Some further studies suggest that Brahmi may have adatogenic properties, which means it can help your body improve your ability to cope with stress and anxiety. However, more research is needed before strong findings are given (44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source).
summary:
Brahmi is an Ayurvedic herb that reduces inflammation,
improves brain performance and reduces symptoms of ADHD. It can also increase
your body's ability to cope with stress, although more research is required.
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7.
Cumin
Cumin is a spice that is native to the Mediterranean and Southwest Asia. It is made up of seeds of the Qumyan Siineum plant, known for its distinctive soil, nutritious and spicy taste.
Research suggests that cumin can promote the activity of digestive enzymes and help to release bile from the liver, accelerate digestion and simplify digestion of fat (49,50Trusted source).
The study has also linked this Ayurvedic spice to the low symptoms of irritable bowel syndrome (IBS), such as abdominal pain and swelling (51Trusted Source).
In addition, cumin can prevent type 2 diabetes by lowering blood sugar levels and improving insulin sensitivity. It can also protect against heart disease by increasing HDL (good) cholesterol by reducing triglycerides and LDL (bad) cholesterol (52Trusted Source, 53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).
Similarly, cumin is equipped with antimicrobial properties that can reduce the risk of certain foodborne infections. Nevertheless, more studies are needed to confirm this (57Trusted Source).
summary
Jeera is an Ayurvedic spice commonly used to enhance the flavour of food. It can reduce the symptoms of IBS, improve risk factors for type 2 diabetes and heart disease, and perhaps also provide some protection against foodborne infections.
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8. Turmeric
Turmeric, the spice that gives curry its characteristic yellow color, is another popular Ayurvedic remedy.
Curcumin, its main active compound, has powerful antioxidant and anti-inflammatory properties. Test-tube research suggests that it can be similar or more effective than some anti-inflammatory drugs - without all their side effects (58Trusted Source, 59Trusted Source, 60Trusted Source, 61Trusted Source).
In addition, turmeric can help protect against heart disease, which can effectively occur in the form of exercise or certain medicines by improving the blood flow. A study suggests that it can be as effective as prozac, a drug commonly used to treat depression (62Trusted Source, 63Trusted Source, 64Trusted Source, 65Trusted Source).
In addition, compounds in turmeric can help preserve brain function by increasing brain levels of brain-derived neurotrophic factors (BDNF). Low levels of BDNF have been linked to disorders such as Alzheimer's and Depression (66Trusted Source, 67Trusted Source, 68Trusted Source, 69Trusted Source).
That said, in most studies, a large amount of curcumin has been used, while turmeric contains about 3% of this compound. Thus, these health benefits need to be achieved as compared to the amount found in turmeric, and such a large dose can worsen the stomach (70Trusted Source).
summary
Turmeric is an Ayurvedic spice that gives the curry a colour in its yellow colour. Curcumin, its main compound, can help to reduce inflammation and improve the health of the heart and brain. However, a large amount of these benefits are required to be achieved.
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9.
Licorice root
Licorice Root, which is native to Europe and Asia, comes from the Glyceriza Glabra plant and holds a central place in Ayurvedic medicine.
Test-tubes and human studies show that licorice can help reduce inflammation from the root and fight viruses and bacteria. It also appears to relieve a sore throat and promote oral health by protecting against dental cavities and Candida (71Trusted source, 72Trusted source, 73Trusted source, 74Trusted source, 75Trusted source).
This Ayurvedic masala can likewise help to prevent or manage heartburn, bloating, nausea, abdominal pain and stomach ulcers. When applied to the skin, it can reduce the symptoms of skin rash including rash, itching and swelling (76Trusted Source, 77Trusted Source, 78Trusted Source, 79Trusted Source).
However, only studies on this route are generally small, and more research is needed to confirm these benefits.
summary
Licorice root is an Ayurvedic spice that can help to reduce inflammation and protect against various infections. It can also treat digestive problems and relieve skin irritation.
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10.
Gotu kola
Gotu Cola (Centella Asiatic), or "Herb of Longevity" is another popular Ayurvedic remedy. It is made of a tasteless, odorless plant with fan-shaped green leaves that grow in and around the water.
A small study suggests that a dose of Gotu Cola can improve people's memory as they have had a stroke (80Trusted Source).
In addition, in one study, people with generalized anxiety disorder reported less stress, anxiety and depression after replacing their antidepressants with Gotu Cola for 60 days (81Trusted Source).
There is also some evidence that the herb can help prevent stretch marks, reduce varicose veins, help heal wounds faster, and reduce the symptoms of eczema and psoriasis. However, more research is needed (82Trusted Source, 83Trusted Source, 84Trusted Source).
Animal studies further suggest that this Ayurvedic herb can relieve joint pain, but more studies are needed to confirm this effect (85Trusted Source).
summary
Gotu Cola is an Ayurvedic herb that can help boost memory and reduce stress, anxiety and depression, as well as improve various skin conditions.
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11.
Bitter melon
Bitter melon (Momordica charantia) is a tropical vine that is closely related to zukini, squash, cucumber and pumpkin. It is considered a staple in Asian cuisine and packed with nutrients and powerful antioxidants.
Research suggests that bitter melon can help lower blood sugar levels and promote insulin secretion, the hormone responsible for keeping blood sugar levels stable (86Trusted Source, 87Trusted Source, 88Trusted Source, 89).
If you use insulin to manage your blood sugar levels, consult your healthcare before including bitter melon in your daily routine to prevent your blood sugar levels from being dangerously low.
Animal studies further suggest that it can reduce triglyceride and LDL (bad) cholesterol levels, although human studies need to confirm this (90Trusted Source, 91Trusted Source).
summary
Bitter melon is an Ayurvedic spice that can help to lower blood sugar levels and increase the secretion of insulin. It can also lower LDL (bad) cholesterol levels, although more research is needed before making stronger conclusions.
12.
Cardamom
Cardamom (alletaria cardamom), sometimes called the "Queen of Spices", has been a part of Ayurvedic medicine since ancient times.
Research shows that cardamom powder can help reduce blood pressure in people with high levels. There is also evidence that the use of cardamom essential oil can increase the flow of oxygen to the lungs (92Trusted Source, 93).
In addition, test-tubes and animal research show that cardamom helicobacter can help protect against pylori bacteria, which is a common cause of stomach ulcers, and can reduce or even wipe out the size of gastric ulcers by at least 50% (94Trusted Source, 95Trusted Source)
Nevertheless, research is needed in humans before strong conclusions are given.
summary
Cardamom is an Ayurvedic spice that can lower blood pressure, improve breathing and potentially help to cure stomach ulcers. However, more research is necessary.
Precautions
Ayurvedic herbs and spices are generally considered safe when consumed in the amount commonly used to prepare foods or enhance taste. Nevertheless, most studies supporting their benefits use commonly used doses that are too high.
Supplemented with such a large dose may not be suitable for children, women who are pregnant or breastfeeding, people with known medical conditions, or people taking the drug.
Therefore, it is necessary to consult your healthcare provider before adding any Ayurvedic supplements to your diet.
It is also worth noting that the content and quality of Ayurvedic products are not regulated. Ayurvedic herbs and spices can be mixed with minerals, metals or gems in some Ayurvedic preparations, giving them potentially harmful (96Trusted Source).
For example, a recent study found that 65% of Ayurvedic products studied lead, while 32-38% also included mercury and arsenic, some of which had concentrations that were several thousand times higher than the safe daily limit (97Trusted Source).
Another study indicated that 40% of people using Ayurvedic preparations had high levels of lead or mercury in the blood (98Trusted Source).
Therefore, those interested in Ayurvedic preparations should only buy from reputable companies that ideally test their products by a third party.
summary
Ayurvedic herbs and spices are generally safe in small quantities. Supplementing with large doses of these herbs and spices, as well as Ayurvedic preparations that mix them with other minerals, metals, or gems, can be harmful.
The bottom line
Ayurvedic herbs and spices have been an integral part of traditional Indian medicine for centuries
The increasing amount of scientific evidence supports many of their proposed health benefits, including protection against type 2 diabetes and heart disease.
Thus, adding a small amount of these herbs and spices can help make your food palatable and boost your health.
That said, large doses may not be suitable for everyone, so be sure to consult your healthcare provider before adding Ayurvedic supplements to your healthcare resins.
And remember, Ayurveda employs a holistic approach to health that includes physical activity, adequate sleep, stress management, and eating a variety of fruits and vegetables every day.
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