02/04/2024
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 (1Trusted Source, 2Trusted Source).
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.
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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 (3Trusted Source).
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 (4Trusted Source).
There’s also evidence linking ashwagandha to lower levels of anxiety and improved sleep in people with stress and anxiety disorders (4Trusted Source, 5Trusted Source, 6Trusted Source).
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 (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).
Finally, there’s evidence that it may help reduce inflammation and boost your immune system, though more studies are needed (12Trusted Source, 13Trusted Source).
2. Boswellia
Boswellia, also known as Indian frankincense or olibanum, is made from the resin of the Boswellia serrata tree. It’s known for its easily recognizable spicy, woody aroma.
Research suggests that it may be particularly effective at reducing inflammation by preventing the release of inflammation-causing compounds known as leukotrienes (14Trusted Source, 15Trusted Source).
Human studies link boswellia to reduced pain, improved mobility, and a greater range of movement in people with osteoarthritis and rheumatoid arthritis. It may also help prevent oral infections and fight gingivitis (15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source).
Moreover, it may improve digestion in people with ulcerative colitis and Crohn’s disease, as well as breathing in people with chronic asthma, but more controlled human studies are needed (21Trusted Source, 22, 23Trusted Source).
3–5. Triphala
Triphala is an Ayurvedic remedy consisting of the following three small medicinal fruits (24Trusted Source):
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 prevent or limit the growth of certain types of cancer. However, studies in humans are lacking and more research needs to be done (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).
It may also function as a natural laxative, reducing constipation, abdominal pain, and flatulence while improving the frequency and consistency of bowel movements in people with gut disorders (29Trusted Source, 30Trusted Source).
In addition, 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 (31Trusted Sourc
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 (43Trusted Source, 44Trusted Source, 45Trusted Source).
7. 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 (46Trusted Source).
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 (47Trusted Source, 48Trusted Source, 49, 50Trusted Source).
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 (51Trusted Source, 52, 53Trusted Source, 54Trusted Source).
Cumin likewise appears to possess antimicrobial properties that may reduce the risk of certain foodborne infections. Still, more studies are needed to confirm this (55).
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 shows that it may be equally or even more effective than some anti-inflammatory drugs — without all of their side effects (56Trusted Source, 57Trusted Source, 58Trusted Source, 59Trusted Source).
Also, turmeric may help protect against heart disease, in part by improving blood flow as effectively as exercise or certain pharmaceutical drugs (60Trusted Source, 61).
Human studies suggest tumeric may improve symptoms of depression and anxiety (62).
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
9. Licorice root
Licorice root, which is native to Europe and Asia, comes from the Glycyrrhiza glabra plant and holds a central place in Ayurvedic medicine.
Test-tube and human studies suggest that licorice root may help reduce inflammation and fight viruses and bacteria. It also appears to offer relief from a sore throat and promote oral health by protecting against dental cavities and Candida (66Trusted Source, 67Trusted Source, 68Trusted Source, 69Trusted Source, 70Trusted Source).
This Ayurvedic spice may likewise help prevent or manage heartburn, bloating, nausea, belching, and stomach ulcers. When applied to the skin, it may reduce symptoms of skin rash, including redness, itching, and swelling (71Trusted Source, 72Trusted Source, 73Trusted Source, 74Trusted Source).
However, the only studies on this root are generally small, and more research is needed to confirm these benefits.
10. Gotu kola
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Gotu kola (Centella asiatica), or “the herb of longevity,” is another popular Ayurvedic remedy. It’s made from a tasteless, odorless plant with fan-shaped green leaves that grows in and around water.
One small study suggests that gotu kola supplements may improve people’s memory after they have had a stroke (
There is also some evidence that the herb may help prevent stretch marks, reduce varicose veins, help wounds heal faster, and diminish symptoms of eczema and psoriasis. However, more research is needed (77Trusted Source, 78Trusted Source, 79Trusted Source).
Animal studies further suggest that this Ayurvedic herb may relieve joint pain, but more studies are needed to confirm this effect (80Trusted Source).
11. Bitter melon
Bitter melon (Momordica charantia) is a tropical vine closely related to zucchini, squash, cucumber, and pumpkin. It’s considered a staple in Asian cuisine and packed with nutrients and powerful antioxidants.
Research suggests that bitter melon may help lower blood sugar levels and promote the secretion of insulin, the hormone responsible for keeping blood sugar levels stable (81Trusted Source, 82Trusted Source, 83Trusted Source).
If you use insulin to manage your blood sugar levels, consult your healthcare before adding bitter melon to your daily routine to prevent your blood sugar levels from becoming dangerously low.
12. Cardamom
Cardamom (Elettaria cardamomum), which is sometimes referred to as the “queen of spices,” has been part of Ayurvedic
Precautions
Ayurvedic herbs and spices are generally considered safe when consumed in amounts typically used to prepare or flavor foods. Yet, most of the studies supporting their benefits typically used supplements offering doses far exceeding that.
Supplementing with such large doses may not be suitable for children, women who are pregnant or breastfeeding, people with known medical conditions, or those taking prescripton medications.
Therefore, it’s necessary to consult your healthcare provider before adding any Ayurvedic supplements to your regimen.
It’s also worth noting that the content and quality of Ayurvedic products are not regu
For instance, a recent study found that 65% of Ayurvedic products studied contained lead, while 32–38% also included mercury and arsenic, some of which had concentrations that were up to several thousand times
Therefore, those interested in Ayurvedic preparations should only purchase them from reputable companies that ideally have their products tested by a third party.
The bottom line
Ayurvedic herbs and spices have been an integral part of traditional Indian medicine for centuries
An increasing amount of scientific evidence supports their many proposed health benefits, including protection against type 2 diabetes and heart disease.
Thus, adding small amounts of these herbs and spices may help both flavor your meals and boost your health.
And remember, Ayurveda employs a holistic approach to health that also includes physical activity, adequate sleep, stress management, and eating a variety of fruits
