How To Incorporate Ashwagandha Into Your Diet?

Abstract

Indian Ginseng is commonly known in India as Ashwagandha, and in Latin as Withania somnifera. This is an important herb that has been used since antiquity. Ashwagandha has long been used as a medicinal herb. In Ayurveda, this herb is classified as Rasayana (rejuvenation), which promotes physical and mental health, relieves pain and inflammation, and improves nutrition .This herb is best used to reduce stress and provide relief to the body. So it is considered a stimulant.

Introduction

Indian Ginseng is part of the Solanaceae family of plants. These are perennial herbs with fleshy roots that reach a height of about 25 cm and bear compound leaves along the stem’s axis. The flowers are yellow and grow on small shrubs. This is a popular herbal remedy in East Asia. It is used therapeutically in Korea, China, and Japan. There are numerous types of ginseng, including Chinese, American, and Siberian ginseng. The most powerful herb that works as an adaptogen, this is classified as a nerve tonic because it is used to treat a variety of diseases. It helps to regenerate brain cells in children with memory deficits and in elderly people who are losing memory. It is beneficial in brain disorders such as Alzheimer’s, Parkinson’s, and Huntington’s. Ashwagandha is the most important Ayurvedic herb. This is known as the “Sattvic Kapha Rasayana” herb, and most Rasayan herbs are anti-stress agents.

Bioactive Constituents of Ashwagandha

This herb is well-known for its high concentration of biologically active compounds, which aids in disease prevention. Alkaloids, saponins, steroidal lactones, and anti-stress agents are examples of basic compounds. Several phytochemical tests were conducted, indicating that this herb is effective for a variety of brain functions. Furthermore, ginseng’s chemical composition includes carbohydrates, some nitrogen-containing compounds, and other fat-soluble compounds. Sterols, lignans, triterpenes, and aromatic amino acids (tryptophan among them).

The table below shows the bioactive components

Parts of Ashwagandha with Chemical and Medicinal Properties

The roots determine the meaning of this herb. The fresh roots of ashwagandha smell like horses. Root has a tan colour and a bitter taste with a hint of sweetness and an earthy flavour. The root contains the most potent active constituents and can be used and mixed as a powder, capsule, or gummy. The leaves also contain medicinal properties. Leaves are usually green, elliptical in shape, and measure between 10 and 13 cm in length. The flowers are small, bell-shaped, and yellowish in colour. Ripe fruit is identified by its orange-red berries.

How to Consume Ashwagandha?

Every part of this herb has medicinal properties. Due to the presence of bioactive compounds, they enhance the activity of the plant and make it more effective. Many studies have demonstrated that consumption of Ashwagandha in limited doses is safe and is non- toxic.Clinical trials show that the roots have therapeutic properties as compared to the leaves. Since ancient times, Ashwagandha has been used as a Rasayana. Most herbal tonics, powders and even capsules are made with the root extract and are regarded as anthelmintic, thermogenic and stimulant as well. To reduce inflammation, ashwagandha is used in the form of paste, crushed with water and used in the joints. Locally applied for treating ulcers and painful swellings. The root extract can be mixed with other drugs for other therapeutic effects. It is considered beneficial when ashwagandha powder is used in its fresh form. The leaves of Ashwagandha taste bitter but are recommended for fever. For males, this herbal mixture helps increase the sperm count. Many herbal products are made with this herb

Effects of Ashwagandha on the Body

1. Neurological Effects

This herb belongs to the Ayurvedic Rasayana, which is a subgroup of Rasayanas called the Medhya Rasayanas, which helps in the improvement of memory power. Here, Medhya refers to the mind or intellect. This effect is seen best in children who have memory deficits or can be seen in the elderly with prolonged illness. Various natural compounds help in the treatment of brain disorders. One of them is ginseng, which acts as the best herbal medication. Diseases like Alzheimer’s, Parkinson’s, and Huntington’s can be treated with the dosage of Asheagandha. Studies showed that this herb slowed or removed neurogenic atrophy and promoted the formation of neurons.

2. Stress Reliever

Some clinical studies have reported that consumption of ashwagandha is helpful in relieving stress and anxiety. This can reduce the cortisol (a stress hormone) level. The chemical present in withanolides can affect the receptors of neurotransmitters, which has the capability to ease stress. It can improve cell mediated immunity, which defends against the disease.

3. Lowers Blood Pressure

This wonderful Ayurvedic herb can lower the blood pressure and calm the senses of the patient. The root extract of this herb can improve cardiovascular activity. Many Ayurvedic Rasayanas are helpful, which promote longevity. And improves cholesterol and triglyceride levels. Arjuna is primarily used as a heart aid. In combination with other Ayurvedic herbs, many heart problems and muscle strength are improved.

4. Lowering Blood Sugar Levels

Some studies show that ginseng helps with diabetes and lowers blood sugar levels. The active molecule present, ginsenosides, affects the production of insulin in the pancreas. This may increase insulin levels after a meal, so it is effective in lowering blood sugar.

5. Improves Energy Levels

This herb helps increase the calmness in your body and boosts energy at the same time. Some people prefer energy drinks that are carbonated and addictive as well. This natural herbal supplement is not even additive and revitalises all the body functions without any harm if taken in a limited dosage. If you consume this during bedtime, it will surely help in the release of neurotransmitters, which enhances good sleep.

6. Female Infertility

This balances the endocrine system and regulates the thyroid and adrenal glands, which produce reproductive hormones. So it is good to consume ashwagandha, as it is rich in iron. So the patients suffering from iron deficiency should take this regularly for improved results, along with the prescription and diet chart as given by the doctors.

Combinations of Ashwagandha

This herb has hot potency (Ushna Virya) and metabolic properties (Madhura Vipaka). This can aggravate pitta in excess due to its heating nature. If pitta is high, one should avoid it or use it in moderation. It increases the heat in the head and heart which is called sadhaka pitta that affects body as well as the hormones.Vaidya recommends that this herb be combined with cooling herbs like shatavari (Asparagus racemosus), sesame seeds (Sesamum indicum). These herbal mixtures are easily available in markets and helps to ease stress. But one must consult this with an Ayurvedic doctor first only then start the medication, best for future use. There are certain risk factors related to Ashwagandha like for the females during pregnancy are not allowed to take this herb and for the people who are about to have surgery or with autoimmune disorders.

Conclusion

Withania somnifera called Ashwagandha is the king of Ayurvedic herbs because of its very well-known advantages. This herb can be blended with any other cooling herb and serve as the best herbal supplements with effective therapeutic use. This herb really eases the stress and anxiety and improves the regulation of brain cells so is referred to as Nervine tonic. Various experiments have been done which specifies the uses in different areas. Many clinical and radiological therapies have been studied and projected ashwagandha as six of the essential medicinal herbs. Planet Ayurveda is the one of most trusted brands of herbal medicines. A remarkable use of Ashwagandha is given in the form of powder, Churna, capsules and in tablets. The fine powder or churns forms can be mixed with water, ghee and honey which tastes better. This helped in sustaining the good neurological health as it has Medhya, Rasayana and dhatu pushti kara properties. These have the ability to balance all the tridoshas and pacifies Vata and Kapha dosha. It also improves the functions of female reproductive health and promotes longevity. The chemical constituents present in this herb can calm the brain, act as anti-inflammatory agent, lower the blood sugar level and maintain the blood pressure. This is an adaptogen which is believed to help the body against any kind of physical and mental stress.