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NUTRITION u Evidence Based

12 Powerful Ayurvedic Herbs and Spices

with Health Benefits
Written by Alina Petre, MS, RD on November 27, 2019

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 (1  ).

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 (2  ).

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 (3  , 4  ).

There’s also evidence linking ashwagandha to lower levels of anxiety and

improved sleep in people with stress and anxiety disorders (3  , 5  , 6  ).

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 (4  , 7  ,
8  , 9  , 10  ).

Finally, there’s evidence that it may help reduce inflammation and boost
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
your immune system, though more studies are needed (11, 12  ).
 SUMMARY

Ashwagandha is an Ayurvedic spice that may help your body

manage stress more effectively. It may also lower your blood
sugar levels and improve sleep, memory, muscle growth, and
male fertility.

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 (13  , 14  ).

In test-tube and animal studies, boswellia appears to be as effective as

non-steroidal anti-inflammatory drugs (NSAIDs), yet with fewer side effects
(15  ).

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 (16  ,
17  , 18  , 19  , 20  ).

Moreover, it may improve digestion in people with ulcerative colitis and

Crohn’s disease, as well as breathing in people with chronic asthma (21  ,
22  , 23  , 24  , 25).

SUMMARY

Boswellia is an Ayurvedic spice with anti-inflammatory properties.

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It may reduce joint pain, enhance oral health, and improve
 digestion, as well as increase breathing capacity in people with
chronic asthma.

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3–5. Triphala
Triphala is an Ayurvedic remedy consisting of the following three small
medicinal fruits (26  ):

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 (27  , 28  , 29  , 30  , 31  ).

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 (32  , 33).

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 (34  , 35  ). 
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 SUMMARY

Triphala is an Ayurvedic remedy consisting of three Ayurvedic

spices — amla, bibhitaki, and haritaki. It may help reduce joint
inflammation, improve digestion, and promote oral health.

6. 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 that are as effective as common NSAIDs
(36  , 37  , 38  , 39  ).

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 (40  , 41  , 42  , 43  ).

Some studies further suggest that brahmi may have adaptogenic


properties, whichA Dmeans that it may help improve your body’s ability to
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deal with stress and anxiety. However, more research is needed before
strong conclusions can be made (44  , 45  , 46  , 47  , 48  ).

SUMMARY

Brahmi is an Ayurvedic herb believed to lower inflammation,

improve brain function, and reduce symptoms of ADHD. It may
also increase your body’s ability to deal with stress, though more
research is needed.

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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.

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 (49, 50  ).

Studies have also linked this Ayurvedic spice to reduced symptoms of

irritable bowel syndrome (IBS), such as abdominal pain and bloating (51  ).
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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 (52  , 53  , 54  , 55  , 56  ).

Cumin likewise appears to possess antimicrobial properties that may

reduce the risk of certain foodborne infections. Still, more studies are
needed to confirm this (57  ).

SUMMARY

Cumin is an Ayurvedic spice commonly used to add flavor to

meals. It may decrease symptoms of IBS, improve risk factors for
type 2 diabetes and heart disease, and perhaps even offer some
protection against foodborne infection.

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 (58  , 59  , 60  , 61  ).

Also, turmeric may help protect against heart disease, in part by

improving blood flow as effectively as exercise or certain pharmaceutical
drugs. One study further suggests that it may be as effective as Prozac, a
drug commonly used to treat depression (62  , 63  , 64  , 65  ).

Moreover, compounds in turmeric may help preserve brain function by

increasing brain levels of brain-derived neurotrophic factor (BDNF). Low

levels of BDNF have
A D V E R Tbeen
I S E M E N Tlinked to disorders like Alzheimer’s and

depression (66  , 67  , 68  , 69  ).
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
(70  ).

SUMMARY

Turmeric is the Ayurvedic spice that gives curry its yellow color.
Curcumin, its main compound, may help reduce inflammation and
improve heart and brain health. However, large amounts are
likely needed to attain these benefits.

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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 (71  , 72  , 73  , 74  , 75  ). 
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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 (76  , 77  , 78  , 79  ).

However, the only studies on this root are generally small, and more
research is needed to confirm these benefits.

SUMMARY

Licorice root is an Ayurvedic spice that may help reduce

inflammation and protect against various infections. It may also
treat digestive problems and relieve skin irritations.

10. Gotu kola

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.
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One small study suggests that gotu kola supplements may improve
people’s memory after they have had a stroke (80  ).
Moreover, in one study, people with generalized anxiety disorder
reported less stress, anxiety, and depression after replacing their
antidepressants with gotu kola for 60 days (81  ).

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
(82  , 83  , 84  ).

Animal studies further suggest that this Ayurvedic herb may relieve joint
pain, but more studies are needed to confirm this effect (85  ).

SUMMARY

Gotu kola is an Ayurvedic herb that may help boost memory and
reduce stress, anxiety, and depression, as well as improve a
variety of skin conditions.

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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 (86  , 87  , 88  , 89).

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.

Animal studies further suggest that it may lower triglyceride and LDL (bad)
cholesterol levels, though human studies are needed to confirm this (90  ,
91  ).

SUMMARY

Bitter melon is an Ayurvedic spice that may help lower blood

sugar levels and boost insulin secretion. It may also reduce LDL
(bad) cholesterol levels, though more research is needed before
strong conclusions can be made.

12. Cardamom
Cardamom (Elettaria cardamomum), which is sometimes referred to as the
“queen of spices,” has been part of Ayurvedic medicine since ancient

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Research suggests that cardamom powder may help reduce blood
pressure in people with elevated levels. There’s also evidence that
inhaling cardamom essential oil may increase the uptake of oxygen into
the lungs during exercise (92  , 93).

Moreover, 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 (94  , 95  ).

Still, research in humans is needed before strong conclusions can be

made.

SUMMARY

Cardamom is an Ayurvedic spice that may lower blood pressure,

improve breathing, and potentially help stomach ulcers heal.
However, more research is necessary.

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 medication.

Therefore, it’s necessary to consult your healthcare provider before

adding any Ayurvedic supplements to your regimen.

It’s also worth noting

A D V E R Tthat the
ISEMEN T content and quality of Ayurvedic products 

are not regulated. Some Ayurvedic preparations may mix Ayurvedic herbs
and spices with minerals, metals, or gems, rendering them potentially
harmful (96  ).

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
higher than the safe daily limit (97  ).

Another study reported that up to 40% of people who use Ayurvedic

preparations had elevated levels of lead or mercury in their blood (98  ).

Therefore, those interested in Ayurvedic preparations should only

purchase them from reputable companies that ideally have their products
tested by a third party.

SUMMARY

Ayurvedic herbs and spices are generally safe in small amounts.

Supplements containing large doses of these herbs and spices,
as well as Ayurvedic preparations that have mixed them with
other minerals, metals, or gems may be harmful.

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.
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That said, large doses may not be suitable for everyone, so make sure to
seek advice from your healthcare provider before adding Ayurvedic
supplements to your healthcare regimen.

And remember, Ayurveda employs a holistic approach to health that also

includes physical activity, adequate sleep, stress management, and eating
a variety of fruits and vegetables daily.

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