10 Powerful Ayurvedic Herbs and Spices with Health Benefits

Ayurveda refers to an ancient Indian medical practise. The focus is on disease prevention rather than treatment, and on maintaining a healthy balance between the body, mind, and soul.

It does this by using a comprehensive strategy that involves modifying one's eating habits, physical activity level, and overall way of life (1Reliable Source).

The use of Ayurvedic herbs and spices is also crucial to this method. They have been linked to illness prevention and a host of health advantages, including better digestion and mental clarity.

The following 12 Ayurvedic herbs and spices have been shown to have medicinal effects in human studies.

Native to India and North Africa, ashwagandha (Withania somnifera) is a tiny woody plant. The root and berries of this plant are used to make a popular Ayurvedic remedy.

It's an adaptogen, which means it may improve your body's ability to deal with stress. Studies demonstrate that it lowers blood levels of the stress hormone cortisol, which is produced by the adrenal glands (3, 4).

Ashwagandha has been shown to help persons with stress and anxiety issues relax and sleep better (3Trustworthy Sources, 5Trustworthy Sources, 6Trustworthy Sources).

In addition to lowering blood sugar, ashwagandha has been shown to improve muscle growth, memory, and male fertility. But more extensive research is required to substantiate these advantages (4Trustworthy Sources, 7Reliable Sources, 8Reliable Sources, 9Reliable Sources, and 10Reliable Sources).

More research is needed, but there is now some promising evidence that it can help reduce inflammation and improve your immune system.

The resin of the Boswellia serrata tree is used to create boswellia, often called Indian frankincense or olibanum. It has a distinct, memorable scent of woody spice.

Evidence suggests it may be especially useful for lowering inflammation by blocking the production of leukotrienes (13Trustworthy Source, 14Trustworthy Source).

Boswellia looks to be as efficient as non-steroidal anti-inflammatory medicines (NSAIDs), but with fewer side effects, according to in vitro and in vivo research (15Trustworthy Sources).

Pain relief, increased mobility, and a broader range of motion have all been associated with boswellia in human trials on persons with osteoarthritis and rheumatoid arthritis. Additionally, it may be useful in warding off dental infections and combating gingivitis (16, 17, 18, 19, 20).

And it may help those with Crohn's disease and ulcerative colitis digest better, and those with persistent asthma breathe easier.

The three little medicinal fruits that make up the Ayurvedic cure known as "Triphala" are:

• amla (Emblica officinalis, or Indian gooseberry)
• bibhitaki (Terminalia bellirica)
• haritaki (Terminalia chebula)

Triphala has shown promise in halting the growth of cancer cells in test tubes and animal tests (27Trustworthy Source, 28Trustworthy Source, 29Trustworthy Source, 30Trustworthy Source, 31Trustworthy Source).

Constipation, abdominal pain, and flatulence may all be alleviated, while stool regularity and consistency are enhanced (32Trustworthy Source, 33), suggesting that this compound may also serve as a natural laxative.

In addition, preliminary evidence suggests that using a triphala-based mouthwash can help you maintain healthy gums, cut down on plaque, and stop bacterial growth in your mouth.

There is evidence from both in vitro and in vivo studies that brahmi has potent anti-inflammatory activities that are comparable to those of commonly used NSAIDs (36Trustworthy Source, 37Trustworthy Source, 38Trustworthy Source, 39Trustworthy Source).

In addition to alleviating symptoms of ADHD like impulsivity, hyperactivity, and lack of self-control, research has linked it to enhanced learning, focus, memory, and information processing (40Trustworthy Source, 41Trustworthy Source, 42Trustworthy Source, 43Trustworthy Source).

Additionally, brahmi has been linked in some research to having adaptogenic characteristics, which could enhance the body's natural resistance to stress and anxiety. But there needs to be more study done before definitive conclusions can be drawn.

7. Cumin

In its natural habitat, cumin can be found in the Mediterranean and Southwest Asia. Its unique earthy, nutty, and spicy flavour comes from the Cuminum cyminum plant's seeds.

 Cumin has been shown in studies (49, 50) to speed up digestion and make it easier to digest fats by increasing the activity of digestive enzymes and facilitating the flow of bile from the liver.

 This Ayurvedic seasoning has been shown in scientific studies to alleviate the gastrointestinal distress associated with irritable bowel syndrome (IBS) (51 Trusted Source).

 Furthermore, cumin may reduce the risk of developing type 2 diabetes by reducing hyperglycemia and increasing insulin sensitivity. In addition to lowering triglycerides and LDL (bad) cholesterol, it raises HDL (good) cholesterol (52Trustworthy Sources, 53Trustworthy Sources, 54Trustworthy Sources, 55Trustworthy Sources, 56Trustworthy Sources), which may protect against heart disease.

 Like oregano, cumin may help prevent food poisoning due to its antibacterial qualities. More research is needed to corroborate this, though.

Curry's signature yellow colourant, turmeric, is also used as a common Ayurvedic treatment.

The major active ingredient, curcumin, is an effective antioxidant and anti-inflammatory. Evidence from in vitro studies suggests it may be as effective as, or more so than, other anti-inflammatory treatments, without the drawbacks of those medications (58Trustworthy Sources, 59Trustworthy Sources, 60Trustworthy Sources, 61Trustworthy Sources).

Furthermore, turmeric's ability to increase blood flow rivals that of exercise and some pharmaceuticals, suggesting that it may offer protection against cardiovascular disease. The common antidepressant Prozac may be rivalled in efficacy by this treatment, according to some research (62Trustworthy Sources, 63Trustworthy Sources, 64Trustworthy Sources, 65Trustworthy Sources).

Additionally, chemicals in turmeric may aid with cognitive preservation by elevating brain BDNF levels. Alzheimer's disease and depression are just two of the diseases that have been associated to low levels of BDNF (66Trustworthy Source, 67Trustworthy Source, 68Trustworthy Source, 69Trustworthy Source).

Although turmeric contains about 3% curcumin, most studies have employed extremely high doses. To get the health advantages associated with turmeric, you'd have to take much bigger dosages than what you get in the spice.

The Glycyrrhiza glabra plant, from which licorice root is extracted, is revered in Ayurvedic medicine.

Both in vitro and in vivo research indicate that licorice root has anti-inflammatory and antimicrobial properties. It may also help with sore throats and guard against dental caries and Candida (71Trustworthy Source, 72Trustworthy Source, 73Trustworthy Source, 74Trustworthy Source, 75Trustworthy Source) as far as we can tell.

Additionally, this Ayurvedic seasoning may aid in the avoidance or treatment of stomach ulcers, gas, bloating, nausea, and belching. It has been shown to alleviate skin rash symptoms such as redness, itching, and swelling after topical application (76Trustworthy Source, 77Trustworthy Source, 78Trustworthy Source, 79Trustworthy Source).

Small-scale studies have shown promising results with this root, but additional evidence is needed to confirm these claims.

"The herb of longevity," gotu kola (Centella asiatica), is another well-liked Ayurvedic treatment. The green, fan-shaped leaves of a water plant are used in its production.

Supplemental gotu kola has been linked in a single research (80Trustworthy Source) to better memory in stroke survivors.

Additionally, after 60 days of using gotu kola instead of pharmaceuticals, persons with generalised anxiety disorder reported reduced tension, anxiety, and depression (81 Trusted Source).

There is also some data suggesting the herb can aid in the treatment of skin conditions including eczema and psoriasis, as well as in the prevention of stretch marks. However, further study is required (82, 83, and 84) to draw any firm conclusions.

This Ayurvedic plant has shown promise in relieving joint pain in animal research; however, human trials are required to corroborate these results.