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Ayurveda is a fabulous Indian system of medicine. It aims to preserve health and wellness by keeping the mind, body, and spirit in balance and limiting disease rather than treating it.
To do so, it employs a holistic approach that links diet, exercise, and lifestyle changes.
Ayurvedic herbs and spices are also an essential component of this approach. They're thought to protect your body from disease and offer a variety of health benefits, including improved digestion and mental health.
Here are 12 Ayurvedic herbs and spices with science-backed health benefits.
Ashwagandha
Ashwagandha (Withania somnifera) is a small woody plant native to India and North Africa. Its root and berries are used to produce a very popular Ayurvedic remedy.
It's considered an adaptogen, which means that it's considered to help your body manage stress more efficiently. Research has shown that it reduces levels of cortisol, a hormone that your adrenal glands exhibit in response to pressure.
There's also evidence linking ashwagandha to reduce levels of stress and improved sleep in people with stress and stress disorders.
Moreover, research shows that ashwagandha may enhance muscle growth, memory, and male fertility, as well as lower blood sugar levels. However, larger studies are required to confirm these benefits.
Finally, there's evidence that it may help reduce inflammation and boost your immune system, though more studies are needed.
Boswellia
Boswellia, also recognised as Indian frankincense or olibanum, is made from the resin of the Boswellia serrata tree. It's recognised for its easily recognizable spicy, woody fragrance.
Research hints that it may be especially effective at overcoming inflammation by blocking the release of inflammation-causing compounds known as leukotrienes.
In test-tube and animal studies, Boswellia appears to be as efficient as non-steroidal anti-inflammatory medications (NSAIDs), yet with fewer side effects. Human studies link Boswellia to decreased pain, enhanced mobility, and a greater range of movement in people with osteoarthritis and rheumatoid arthritis. It may also help limit oral conditions and fight gingivitis.
Moreover, it may improve metabolism in people with ulcerative colitis and Crohn's disease, as well as breathing in people with chronic asthma.
Triphala
Triphala is an Ayurvedic medicine consisting of the below three small therapeutic fruits:
amla (Emblica Officinalis, or Indian gooseberry)
bibhitaki (Terminalia bellirica)
haritaki (Terminalia chebula)
Test-tube and animal studies show that Triphala may reduce inflammation caused by arthritis, as well as block or limit the growth of specific types of cancer.
It may also function as a natural remedy, reducing constipation, abdominal pain, and flatulence while enhancing the frequency and consistency of bowel movements in people with gut disorders.
Also, a limited number of studies suggest that a mouthwash containing Triphala may reduce plaque buildup, decrease gum inflammation, and prevent the growth of bacteria in the mouth.
Brahmi
Brahmi (Bacopa monitor) is a staple herb in Ayurvedic medicine.
According to test-tube and animal studies, Brahmi appears to have strong anti-inflammatory properties that are as effective as common NSAIDs.
Studies also link it to improvements in learning rates, attention, memory, and information processing, as well as reduced symptoms of attention deficit hyperactivity disorder (ADHD), such as inattention, impulsivity, poor self-control, and restlessness.
Some studies further suggest that Brahmi may have adaptogenic properties, which means that it may help increase your body's ability to deal with stress and anxiety. However, more research is needed before strong conclusions can be made.
Cumin
Cumin is a spice native to the Mediterranean and Southwest Asia. It's made from the seeds of the Cuminum cyminum plant, which are known for their distinctive earthy, nutty, and spicy flavour.
Research shows that cumin may boost the activity of digestive enzymes and facilitate the release of bile from the liver, speeding digestion and easing the digestion of fats.
Studies have also linked this Ayurvedic spice to reduced symptoms of irritable bowel syndrome (IBS), such as abdominal pain and bloating.
Plus, cumin may protect against type 2 diabetes by lowering blood sugar levels and improving insulin sensitivity. It may also protect against heart disease by increasing HDL (good) cholesterol while reducing triglycerides and LDL (bad) cholesterol.
Cumin likewise appears to possess antimicrobial properties that may reduce the risk of certain foodborne infections. Still, more studies are needed to confirm this.
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