Powerful Ayurvedic Herbs and Spices with Health Benefits

Ayurveda is a traditional Indian system of medicine. It aims to preserve health and wellness by keeping the mind, body, and spirit in balance and preventing disease rather than treating it. To do so, it employs a holistic approach that combines diet, exercise, and lifestyle changes. Ayurvedic herbs and spices are also an important 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. 1. 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 believed to help your body manage stress more effectively. Research has shown that it reduces levels of cortisol, a hormone that your adrenal glands produce in response to stress.

There’s also evidence linking ashwagandha to lower levels of anxiety and improved sleep in people with stress and anxiety 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 needed to confirm these benefits. Finally, there’s evidence that it may help reduce inflammation and boost your immune system, though more studies are needed. 2. 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 flavor. Some animal studies show cumin to be beneficial in controlling blood lipids and protecting the liver from a high fat diet. 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.

Some studies show bioactive compounds in cumin may have anti-inflammatory action, but these studies did not confirm any effects on diabetes, insulin sensitivity or heart disease. Cumin likewise appears to possess antimicrobial properties that may reduce the risk of certain foodborne infections. Still, more studies are needed to confirm this. 3. Brahmi Brahmi (Bacopa monieri) is a staple herb in Ayurvedic medicine. According to test-tube and animal studies, brahmi appears to have strong anti-inflammatory properties. More human studies are needed to confirm these potential anti-inflammatory benefits 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. However, other human studies have shown mixed results on these benefits. Further research is needed.

Some rodent/animal studies further suggest that brahmi may have adaptogenic properties, which means that it may help improve your body’s ability to deal with stress and anxiety. However, well-designed human studies are needed before strong conclusions can be made. 4. 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 shows that it may be equally or even more effective than some anti-inflammatory drugs — without all of their side effects. Also, turmeric may help protect against heart disease, in part by improving blood flow as effectively as exercise or certain pharmaceutical drugs. Human studies suggest tumeric may improve symptoms of depression and anxiety.

Moreover, compounds in turmeric may help preserve brain function by increasing brain levels of brain-derived neurotrophic factor (BDNF). Low levels of BDNF have been linked to disorders like Alzheimer’s and depression. That said, most studies have used very large amounts of curcumin, whereas turmeric comprises only around 3% of this compound. Thus, amounts larger than those found in turmeric are likely needed to attain these health benefits, and such large doses may cause stomach upset. 5. Cardamom Cardamom (Elettaria cardamomum), which is sometimes referred to as the “queen of spices,” has been part of Ayurvedic medicine since ancient times. Research suggests that cardamom powder may help reduce diastolic blood pressure in people with elevated levels. One recent study states that inhaling cardamon essential oil helps with nausea in pregnancy.

Moreover, older test-tube and animal research suggests that cardamom may help protect against Helicobacter pylori bacteria, which is a common cause of stomach ulcers, and may reduce the size of gastric ulcers by at least 50% or even eradicate them. Still, research in humans is needed before strong conclusions can be made. 6. Fenugreek Fenugreek (Trigonella foenum-graecum) is a plant that stands around 2–3 feet (60–90 centimeters) tall. It has green leaves, small white flowers, and pods that contain small, golden-brown seeds. For thousands of years, fenugreek has been used in alternative and Chinese medicine to treat skin conditions and many other diseases. It is also a common household spice and thickening agent and can be found in many products, such as soap and shampoo. Fenugreek seeds and powder are also used in many Indian dishes for their nutritional profile and slightly sweet, nutty taste. Fenugreek seeds have a healthy nutritional profile, containing a good amount of fiber and minerals, including iron and manganese.

Research suggests that fenugreek may increase breastmilk production and the rate of weight gain in newborn babies. Initial research suggests that fenugreek can boost testosterone levels and sexual function in males. Evidence supports fenugreek’s role in blood sugar control and the treatment of type 2 diabetes. Although more research is needed, initial results postulate that fenugreek has several other health benefits. Fenugreek may also reduce cholesterol levels, lower inflammation, and help with appetite control, but more research is needed in these areas.