We are living in the era of science and technology which has also deeply affected our food habits. Plastic has almost become a part of our life, which can cause life-threatening diseases like cancer, heart strokes, hypertension and diabetes etc. As the awareness to discard plastic is rising, one of the most healthy options you can shift to is Kansa. Kansa dining ware has been used since the period of Samhita Kala and it brings phenomenal changes in human life.
What is Kansa?
Pure Kansa is an Indian name for bell metal or bronze. An ultra-superior metal, Kansa is an alloy of Copper 78 percent and Tin 22 percent both heated together up to 700 centigrade to form pure bronze. A malleable metal in itself, the prepared alloy is further moulded into handcrafted products and can acquire different kinds of finishes – matt or glossy, depending on the aesthetic preferences.
Kansa is usually used to eat food and drink water on a daily basis which helps enhancing the gut health.
Why Kansa?
Copper or brass reacts with sour food, salt and lemon which can be harmful for the body. Therefore, they are not recommended to eat or cook in. Whereas, Kansa or Bronze does not react with sour acidic food hence, it is the best metal to eat and cook in.
Benefits of Kansa
According to the descriptions given in Ayurveda Prakasha, Kansa dining ware is known for its therapeutic benefits.
1. The root of every healthy person is a good digestive system and kansa alloy alkalizes and purifies the food, and promotes digestive health.
2. Due to its extraordinary health properties, even Ayurvedic physicians recommend Kansa for holistic healing, stress relieving and purifying properties. Kansa has an ability to destroy microorganisms making the metal hygienic for use.
3. The Sanskrit phrase – Kansyam Buddhivardhakam (which means kansa sharpens our intellect and pays tribute to its therapeutic powers) advocates the virtues of Pure Kansa. Using it regularly helps in improving immunity and preventing illness.
How Does it work?
1. It promotes holistic healing by promoting gut health and immunity along with relieving stress and boosting energy levels.
2. Water stored in Kansa for at least 8 hours has the ability to positively charge water for balancing all three doshas present in the body.
3. The water stored in Kansa doesn’t become stale. Also, the metal helps in preventing water borne diseases like diarrhoea, dysentery, jaundice etc.
4. Copper is known to have brain stimulant and anti-convulsive properties helping in stimulating our brain.
5. Drinking and eating from copper vessels regulates the requirement of important copper trace metals for thyroid glands to function optimally.
6. It is recommended for daily use for deriving maximum health benefits. Copper also reduces inflammation and improves hemoglobin.
7. It has vital medicinal and healing properties, which the food or water kept in it acquires.
8. Anti-Inflammatory properties found in copper releases joint, muscular pain and beats arthritis.
9. Copper is the key component in the production of melanin helping in restoring healthy skin and slows down aging.
10. Copper helps in breaking down and eliminating fat aiding in weight loss.
11. It also helps in cardiovascular health and beat anaemia by regulating blood pressure.
How to detect purity of Kansa?
To test the purity of the metal, it should make a resonating sound similar to chimes that generate spiritual vibrations like the ones used in temples. Pure kansa is easy to maintain since it does not tarnish like copper or brass as it is corrosion resistant. However, it will lose its richness if exposed to air and moisture for a prolonged duration.
When it comes to turning back the clock, the skincare industry is always on the lookout for the newest cutting-edge technologies. But in the case of the Kansa wand—Ayurveda’s answer to the gua sha and face roller—experts are looking back instead of into the future.
What is a kansa wand?
A kansa wand is a dome-shaped face massaging tool that is designed to stimulate blood circulation. The real magic comes from the metal it is made of—kansa, which is a combination of copper and tin. Kansa (or bell metal) is revered in Ayurvedic texts as it promotes lymphatic drainage and removes built up toxins. The pH balancing material is a popular choice for making utensils. In fact, eating on a kansa plate is believed to reduce the acid content in food, making it more digestible, according to Michelle Ranavat, founder, Ranavat Botanicals. In the same way, touching the metal to skin is supposed to help make the skin more alkaline, and making it less susceptible to acne and inflammation.
How does it work?
“The action of rolling leads to increased circulation, pumps more oxygen into the blood, and aids lymphatic drainage. Increased blood flow to enhance skin glow and regular use will lead to more brightness, clarity, and a glowing complexion,” says Rajni Ohri, the founder of Ohria Ayurveda. Explaining the sculpting action that it’s popular for, which promises chiselled features, she adds, “[Using the wand] can improve facial muscle tone, carving out the cheekbones and jawline when working deeper into the muscular tissue on the cheeks. Your skin feels taut and rejuvenated,” she says. Ohri believes that part of its popularity also lies in its versatility. “It can be used to enhance Abhyanga, self-massage, or as a relaxing unique full body, foot or facial massage treatment in a spa.”
Here’s how you can use your kansa wand to tighten and stimulate the skin
To prevent the wand from pulling the skin, a hydrated surface is key. “If you pair the wand with an appropriate serum you are again increasing the impact of your treatment,” says Ranavat. “Apply a serum or an oil to the face, massaging it in. Then, take the wand and start moving it in circular motions around the eye sockets, and figure eights across the forehead and upward strokes across the jaw area,” she says.
“Use deep, slow and firm but gentle sweeping strokes from the centre of the face outwards to stimulate, lift and tone skin. Focus on the nasolabial folds, marionette lines and the jawline,” says Kavita Khosa, founder of Purearth. In her Kwansha Beauty Coin (a mix between a gua sha tool and a kansa wand,) the best of both shapes and materials are used. “Work the bigger groove under the cheekbones, moving outwards. Reserve the smaller groove for the jawline and down along the sides of your neck to stimulate the lymph glands and release toxins.”
If you see a greyness appear on the skin, it only means that the kansa is working, says Ranavat. The grey is a chemical reaction between the metal and the acid content on the skin as it heals (called oxidisation). Simply wipe with a cloth when done. Khosa adds, “Greyness around the massaged area indicates the release of pitta and heat, acidity, blockages, impurities and toxins from the skin that reacts with the pure kansa metal.”
Also read:
Now, your body can get the benefits of a jade roller just like your face
Best at-home massage techniques for everything from stress to cellulite
The health benefits of Makhana (Fox Nuts) are attributed to its antioxidant, aphrodisiac, spermatogenic, and antihyperglycemic properties. It improves physical strength, increases stamina, and helps to manage diabetes and other diseases. In Ayurvedic Medicine, it is considered as a procreative agent, which means it also helps with begetting child. Generally, it increases sperm count and improves quality of spermatozoa. So, it also helps to treat oligospermia and impaired spermatogenesis. In addition, it is also beneficial for women suffering from heavy bleeding, leucorrhea, and infertility.
What is Makhana?
Makhanas are roasted and popped seeds of Euryale Ferox Salisb. Euryale Ferox belongs to Nymphaeaceae (water lilies) family. These seeds are processed in traditional ways, roasted and sold popped Makhana. These nuts are also called Phool Makhana, Fox Nuts, and Gorgon Nuts. In Chinese Medicine, it is called Qian Shi. Euryale Ferox plant grows in waterbodies. In Some places of Bihar State in India, it is cultivated commercially by local folks.
Makhana Vs. Lotus Seeds
It is often confused with Lotus Seeds. However, both seeds resemble, but they are entirely different from each other. Lotus seeds are obtained from Nelumbo Nucifera (Sacred Lotus and Indian Lotus). Whereas Makhanas or fox nuts are obtained from Euryale Ferox plants.
Chemical Constituents
Makhana (fox nuts) contains:
2β-hydroxybetulinic acid 3β-caprylate (1)
Glucosyl sterols (2)
Cerebrosides – ferocerebrosides A & B (3)
The following compounds are detected in the ethanol extract of its seeds: (4)
5 ,7-dihydroxychromone
5,7-dihydroxy-6,4-dimethoxyflavone
Daucosterol
Gallic acid
Gallic acid ethyl ester
Protocatechuic acid
β-sitosterol
Two tocopherol polymers were found: (5)
Ferotocodimer A
Ferotocotrimer E
16 nucleosides and nucleobases were found in Euryale Ferox including cytidine, guanosine, and 2-deoxyguanosine. (6)
Three phenolic compounds were found that include: (7)
According to ayurvedic science, fox nut pacifies Vata and Pitta Dosha. However, it can increase Kapha Dosha. It gives strength to the body and reduces chronic fatigue. It provides nourishment to the heart, testes, uterus, and ovaries. Furthermore, it also reduces burning sensation that occurs in any disease due to its Pitta reducing properties.
The medicinal uses of Makhana are attributed to the following medicinal properties:
Antioxidant
Cardioprotective
Aphrodisiac
Spermatogenic
Procreative agent (helps in reproduction)
Antidiabetic
Antihyperglycemic
Antihyperlipidemic
Anti-melanogenic
Nephroprotective
Hepatoprotective
Anti-fatigue
Therapeutic Indications
It is therapeutically indicated in the following health conditions:
Oligospermia
Impaired spermatogenesis
Defective quality of spermatozoa
Spermatorrhea
Premature ejaculation
Uterine weakness
Leukorrhea (in condition, when the discharge is coming with burning sensation, and discharge is thin, but yellowish green in colur)
Postpartum debility
Heart diseases in which cardiac muscles become weak to pump the blood (along with Arjuna Siddha Ksheer Pak)
Haemorrhages
Physical weakness
Diarrhea
Leukorrhea
Weakness in muscles of the uterus
In above conditions, it is used by ayurvedic practitioners. In addition, it can also be used in the conditions listed below:
Diabetes (generally best for weak, thin, underweight patients)
Melanogenesis (external application in form of a cream)
Weight Gain
As a tonic, it helps to enhance vitality, boost energy, delays aging, increase lifespan and provides beautiful skin. In Traditional Medicine, some practitioners also use it for kidney disease, leukorrhea, chronic diarrhea and spleen hypofunction.
In Chinese Traditional Medicine, fox nuts are also indicated in the following diseases:
Chronic diarrhea
Gonorrhea
Leukorrhea
Nocturnal emission
Stranguria with increased urine turbidity
Urinary incontinence
Underweight individuals
Flowers of Makhana Plant help to reduce burning sensation, bleeding, palpitation and tachycardia.
Makhana Benefits
Makhana Benefits & Uses
Makhana benefits to improve cardiac strength, increase sperm count, treat premature ejaculation. The flower juice of this plant is helpful in palpitation and restlessness.
According to Bhavprakash Nighantu, it is easy to digest, and it can be included in regular diet. When it is taken along with milk, it improves sperm count, increases fertility in both men and women and reduces debility.
Let’s start a discussion on the important health benefits of Makhana:
Antioxidant
The several studies suggest that Makhana has potent antioxidant action. It increases the activities of catalase, glutathione, superoxide dismutase and glutathione peroxidase. These are antioxidants that help to reduce the effects of reactive oxidative species. It also has lipid peroxidation inhibitory potential and scavenge free radicals. (8, 9, 10)
Therefore, It counteracts the damaging effects of free radicals. It provides sufficient antioxidant action that helps to neutralize the oxygen species in the body.
So, it will also protect your skin. The antioxidant effects help to prevent diseases.
It also supports the immune system by neutralizing free radicals.
Diabetes
Makhana has antidiabetic and antihyperglycemic properties. It reduces blood glucose level and stimulates insulin secretion from Pancreatic beta cells. The antidiabetic action might be due to its antioxidant activities. It ameliorates the glycemic control. (11, 12)
Euryale Ferox plant shell’s triterpenoid-rich extract also exerts antidiabetic action by regulating glucose metabolism. It helps to reduce insulin resistance and improves the glycemic control. (13)
Pedicels and petioles of fox nut (Euryale Ferox) Plant show hypoglycemic and antioxidant action. (14)
In the conclusion, it is the best snack for a diabetic patient. Moreover, its regular use also provides strength to the body in a diabetic patient, which helps to feel more energetic and active than before.
Diabetic Nephropathy
The benefits of Makhana include the prevention of diabetic complication. Due to its strong antioxidant activities, it prevents diabetic nephropathy. There are several compounds in these seeds that inhibit the activities of free radicals stimulated by high glucose level. (15)
Effects on Cardiovascular System
It has antihyperlipidemic property. It helps to improve lipid profile and normalize their plasma levels. (16)
Its antioxidant action also provides cardioprotective properties. It prevents heart diseases and strengthens cardiac muscles. Makhana as nuts is healthy snacks for patients with heart diseases.
In Ayurveda, flowers of Euryale Ferox Salisb Plant are commonly used for palpitation. Its hot infusion is highly beneficial for regulating and normalizing heartbeat. In addition, its infusion also relieves restlessness.
Myocardial Ischemic Reperfusion Injury
The animal study suggested that Makhana could lower the risk of myocardial ischemic reperfusion injury. It further reduced the size of myocardial infarct and boosted the post-ischemic ventricular function. It had also increased the level of thioredoxin (cardioprotective proteins). The action might be attributed to its antioxidant activities. (17)
Hepatoprotective Effects
The study showed that it exerted hepatoprotective action. It improved the pancreas and liver architecture. These effects are attributed to 2β-hydroxybetulinic acid 3β-caprylate compound found in seeds of Euryale Ferox. (18, 19)
Fatigue
Makhana reported having antioxidant and antifatigue characteristics. These characteristics help to reduce fatigue. (20)
It is an excellent home remedy for fatigue. Its effects on fatigue are attributed to its adaptogen property. It helps the body to cope with stress and improves vitality. It boosts stamina and increases energy level.
Skin Whitening
The preliminary study suggested that Makhana seed’s ethyl acetate extract had inhibitory activity against melanogenesis related proteins including tyrosinase that aided inhibition of melanogenesis (melanin synthesis). (21)
However, it is an initial study and further studies are required to evaluate the effects of its extract in skin care products especially that used for skin whitening.
Weight Loss or Weight Gain
The nutritional stats indicate it may help to lose weight due to high fiber content and low calories. It might support weight loss program when it is taken in a limited amount. One can use it as snacks for reducing craving that occurs when one restricts diet and tries to lose weight.
The excess intake of Makhana can cause the opposite effects. It increases strength, muscle mass, and might fat too. In Ayurveda, it is commonly used for gaining weight, but adjuvant used for this purpose is always milk. It is used in form of powder in a dosage of 5 grams or 1 full teaspoon two times a day.
So, if you don’t want to increase your weight, don’t take it with milk and avoid its regular intake.
Oligospermia
In Ayurveda, it has long been recommended for men. It increases sperm count and thereby enhances men’s fertility. It also improves sperm motility and increases semen volume.
Generally, Makhana seed powder is taken along with Bala (Sida Cordifolia) Vidarikand and Yashtimadhu and Ashwagandha Powder.
Spermatorrhea & Nocturnal emission
It also an excellent remedy for spermatorrhea (involuntary ejaculation) and nocturnal emission (nightfall in men). Along with Jivanti (Leptadenia Reticulata), Yashtimadhu and Amla, it helps to control involuntary ejaculation and prevents nightfall.
Premature ejaculation
The same combination of herbs as described in spermatorrhea helps in premature ejaculation.
Uterine weakness
Makhana supports the health of the uterus. It acts as uterine tonic and tones the uterine musculature. It is the best snacks for women suffering from heavy clots in periods, excessive bleeding, burning pain during menstruation, uterine weakness, and recurrent miscarriages, leucorrhea etc. In leucorrhea, it is well suitable discharge is coming with burning sensation, and discharge is thin, but yellowish green in color.
Hemorrhage (bleeding)
In all types of hemorrhage or bleeding disorders, it is the useful home remedy. According to ayurveda, it has cooling property and acts as astringent and antihemorrhagic agent. So, it helps to stop bleeding and restoring the strength of people suffering from bleeding disorders.
However, fox nuts are also effective to check bleeding, but its plant flowers are more effective in major bleeding disorders.
Diarrhea
Roasted Makhana is commonly used for its antidiarrheal property to treat chronic diarrhea. It is a common home remedy for chronic diarrhea in folk medicine. According to ayurveda, it has GRAHI (absorbent/astringent) action, so it absorbs fluid from the gut and reduces the frequency of loose stools.
How to Take Makhana
The normal adult dosage for Makhana is 10 to 20 grams per day. In ayurvedic medicine, its seed powder is advised to take in a dosage of 5 to 10 grams twice daily. Its adult dosage can be increased up to 30 grams per day. In Chinese Medicine, its 30 grams Euryale is the recommended dosage.
Children (Above 5)
1 to 5 grams
Adults
5 to 10 grams
Pregnancy
3 to 6 grams
Lactation
3 to 6 grams
Maximum Possible Dosage
30 grams Per Day (in divided doses)
How to Take
How many times should I take?
2 times a day
When should I take?
Anytime
Adjuvants
The best suitable Adjuvants for Makhana (Fox Nuts) according to diseases are as follows:
Health Conditions
Suitable Adjuvant
For gaining weight
Cow’s Milk
Heart Diseases
Arjuna Ksheer Pak
Makhana Side Effects & Safety
Makhana is likely safe to consume in the amount less than 30 grams per day.
Side Effects of Makhana
There are no side effects reported with Makhana when consumed less than 30 grams per day. In excess or if taken on regular basis, it causes the following side effects:
Constipation (rare)
Bloating
Toxicity
In 1996-97, an increased level of heavy metals including chromium, cadmium, lead, and copper was found in Makhana (seeds of Euryale Ferox Salisb). The increased level of heavy metals in the seeds was correlated with the level of toxic metals in the ponds. (22)
The increased metal pollution in water has increased the risk of bioaccumulation of heavy metals in the plant, which can adversely affect the human health.
Pregnancy & Lactation
In Traditional & Folk Medicine, Makhana is used as a nutritious food. It provides strength to pregnant women. In lactating mother, it helps to increase breastmilk supply.
However, Makhana cultivated in polluted water can increase the risk of bioaccumulation of heavy metals, which can also increase the risk of fetal abnormalities.
Contraindications
According to Chinese Medicine, Makhana (Euryale Ferox Salisb.) should not be used in the following conditions:
Do you want to learn more about the health benefits of ashwagandha powder?
There are many health benefits of Ashwagandha powder, and it is considered by many to be one of nature’s greatest gifts. Ashwagandha powder has long been used to treat everyday woes, and it’s a big part of Ayurvedic healing.
Used frequently in Ayurvedic medicine, it’s an amazing remedy for stress, insomnia, digestion, strength and more. One of the most powerful herbs known to Ayurvedic medicine on account of its potency, it has the unparalleled ability to energise and calm the body. Classified as a rasavana in Ayurvedic medicine (otherwise known as rejuvenation), it’s great for longevity and greater bodily awareness.
So, let’s jump right in and explore some of the greatest benefits of this wonder herb.
Ashwagandha powder helps with stress
First on my list of health benefits of Ashwagandha powder, it’s stress relief. A great powder for those battling stress due to its cortisol-inhibiting abilities, it’s frequently used in antidepressant drugs and tranquilizers. With research showing its innate ability to block the stress pathways to the brain in rats, it was shown to be equally effective in humans. With many sufferers of chronic stress adding ashwagandha powder into their daily routines to great effect, it’s well worth a try.
Ashwagandha powder can help with wound healing
Next on the list of health benefits of Ashwagandha powder, it’s very impactful for wound healing. Long used in Ayurvedic medicine for its wound-healing abilities, this magical powder was historically used for joint pain, skin sores and reducing swelling.
Ashwagandha powder can help build strength
Referred to as balva in Ayurvedia (meaning giving strength), it’s known to increase stamina and endurance in those that take it. Should you be an athlete looking to improve your numbers or reduce bodily stress from training, ashwagandha powder is a great recovery tool. This is the next health benefit of Ashwagandha powder.
It helps to fight mental degenerative diseases
The fourth health benefit of Ashwagandha powder, is it’s ability to help with degenerative diseases. Promising an alternative treatment for a variety of mental degenerative diseases due to its ability to promote the growth of nerve cells, ashwagandha may help to mitigate memory and brain function problems caused by injury or disease. In one study, rats with epilepsy even had a complete reversal of spatial memory impairment due to a reduction in oxidative stress.
Ashwagandha powder is an anti-cancer herb
In addition to boosting immunity, ashwagandha also has the potential to slow the growth of cancerous tumours. Animal studies found that one of the compounds in ashwagandha (withaferin) helped to induce apoptosis which is the primary programmed death of cancer cells.
Encourages hormone balance
Should you be suffering with hormone imbalances, ashwagandha powder can help to stabilise the endocrine system. With ashwagandha powder helping to reduce hot flashes and mood swings, it is certainly a useful herb to include in your daily regimen. In addition to these benefits, ashwagandha powder has also been shown to have powerful effects on testosterone levels in men. With men struggling with fertility, increased levels of ashwagandha was shown to increase sperm count and mobility. Due to the increased antioxidant levels and better sperm quality, those taking ashwagandha powder noticed increased fertility.
Ashwagandha powder can help with insomnia
Next on my list of health benefits of Ashwagandha powder, it’s helping with insomnia. Due to its significant rejuvenating properties, ashwagandha powder has been shown to treat insomnia. Due to its calming effects on the nervous system, it’s been shown to ease stress and avoid sleeplessness! Simply try ashwagandha powder in a cup of hot milk and fall into a deep and unbroken sleep.
Ashwagandha powder can help to reduce blood sugar
In various studies, ashwagandha powder has been shown to increase insulin secretion and improve insulin sensitivity in muscles. In addition to this, for many type 2 diabetics, including ashwagandha powder in their diets lowered fasting blood sugar levels significantly.
Skincare improvements
On account of its stimulating properties and its ability to increase DHEA levels (which stimulates the production of healthy, natural skin oils), it helps to promote healthy skin. Encouraging increased production of hyaluronan, elastin and collagen, it’s a great thing to add to your skincare routine for glowing skin! Why not try using it as a toner with citrus fruits and some ashwagandha powder?
Ashwagandha powder has anti-ageing properties
And last on my list of the health benefits of Ashwagandha powder, it’s anti-ageing. With significant anti-oxidising properties, ashwagandha powder can be great for smashing free radicals and slowing ageing. Effective both topically and when ingested, ashwagandha powder is a great way to look younger without really trying!
Hopefully this list of the main health benefits of Ashwagandha powder is useful and informative!
As you can see, there are numerous benefits that can come from incorporating ashwagandha powder into your routine. Whether you’re suffering with dull skin or want to reduce your blood sugar naturally, it’s certainly worth incorporating alongside a healthy lifestyle for an increased sense of wellbeing.
Need some help choosing the right Ashwagandha product?
Here are some of my top recommended Ashwagandha powders, supplements and liquids.
Ghee, or clarified butter, is made by melting milk at low temperatures. On the Indian subcontinent, cow milk was typically used, however traditional forms of clarified butter in the Middle East and Africa included goat or sheep milk. The process is the same—as the milk is heated, the water evaporates, and slowly the liquid fats are separated out as the milk solids (proteins and sugars) condense and are then skimmed or strained out. You are then left with a clear liquid oil that solidifies at room temperature. Sometimes the butter is fermented prior to heating, which can change the properties of the ghee. Because the water is almost completely evaporated out of ghee, it is remarkably shelf-stable at room temperature.
The Benefits of Ghee
This is an important question, as there is controversy in the medical and nutritional world about ghee. As is usually the case, there is still more to learn about the scientific details of ghee, but when used in the right way, we can reap the benefits of any food, including ghee, while balancing potential harm.
In Ayurveda, ghee has many health benefits, when used in the correct amounts and with specific intentions in mind. However, when used in excess, especially for certain dosha types, it can create imbalances. Nutritional science validates many of the benefits of ghee, and also supports Ayurveda’s caution to use ghee in moderation, as too much ghee can also have negative health consequences as well, including increasing cholesterol.
The Ayurvedic Perspective
From an Ayurvedic perspective, being aware of the qualities, or properties, of foods can help us decide how much of, when, or if, to use a particular food in our diet. In addition, in Ayurveda ghee is used not only as food, but as a carrier for certain herbs known as ghritams, in addition to topically for therapeutic purposes in the eyes, ears, and nose. Using these principles, we will take a look at ghee.
Ghee carries the sweet taste and therefore is primarily composed of the qualities of Earth and Water, which are heavy, thick, oily, soft, and smooth. From an Ayurvedic perspective, therefore, when we ingest ghee, we can accumulate these qualities in our physiology. Using ghee topically, or when ingested, will lubricate, soften, and moisturize tissues. It is also said to support the reproductive tissues and immune system.
From a dosha perspective, due to its qualities, it can be balancing for Vata dosha when taken in moderation. Ghee can also be balancing for Pittas, due to the cooling effects and can be used in moderation a well. However, it should be used minimally in daily use for Kaphas, as it causes accumulation of oiliness and heaviness.
Another consideration is using ghee intentionally for short periods of time, for example, during detoxification. Because ghee has a high proportion of saturated fat, it can bind fat-soluble toxins and create more flow of bile which can aid during detox. However, once the detox period is over, intake needs to be modified for an individual’s needs.
The Nutritional Makeup of Ghee
From our modern biochemical knowledge, we know that ghee contains saturated fats, monounsaturated fats, and cholesterol. These fats include omega-3’s and omega-9’s. These biochemicals are what give ghee many of its qualities. It also contains several fat-soluble vitamins such as Vitamin A, D, E, and K, as well as other antioxidants and anti-inflammatory fatty acids.
Under certain circumstances when produced, ghee may contain certain amounts of cholesterol oxidation compounds. These molecules, which are produced when animal products are heated, have been implicated in cardiovascular disease. However, there are also studies that document a lowering of serum cholesterol from moderate consumption of ghee, and a reduction in oxidative byproducts. Theories behind these findings include an increase in bile production in the liver, which can help eliminate cholesterol through binding in the intestines. Also, in animal studies, ghee has been shown to reduce the oxidation of cholesterol in the liver, which may balance oxidative compounds created in the production of ghee. Also, there are more oxidative compounds produced when ghee is made at high temperatures, so this needs to be taken into account when analyzing the constituents in ghee, or studies on ghee.
In addition, ghee is sometimes implicated in the increased incidence of heart disease reported in India in the last two decades. However, this may be due to the modern production of ‘ghee’ made from vegetable oils, instead of milk, as opposed to being due to ghee itself. This modified ghee production produces more trans-fatty acids, which are unhealthy and can contribute to heart disease. In fact, in times past, there was a very low incidence of heart disease in India despite the use of ghee in everyday cooking, so we know there is more to the story. In short, studies are quite variable as far as ghee and risk of vascular disease, and any risk is likely multifactorial. In addition, the type of ghee studied, as well as other factors related to heart disease such as stress and modern lifestyle, need to be taken into consideration.
Although there is also a concern about weight gain when using ghee, there are no studies to confirm this is the case when used in correct amounts. It is true that excess ghee can cause weight gain, particularly for Kaphas who are prone to accumulating heaviness. Some studies suggest that the conjugated linoleic acid (CLA) in ghee can actually help reduce excess weight and body fat. Remember that “a little can go a long way”, therefore this does not mean that ghee should be consumed in excess, as it is quite calorie-dense.
From a modern perspective, there also may be people who have a strong family history of, or carry certain genes (like APOE 4), that put them at higher risk of cardiovascular and cerebrovascular conditions, such as heart attacks and strokes. For them, the benefits of ghee may not outweigh any potential risks, and ghee can be avoided or minimized significantly, such as only using it during cleansing but not daily.
So, What to Do?
In Ayurveda, anything we ingest, when done with awareness can be used as medicine, but when used incorrectly can “act as a poison”. This is true for ghee. To use ghee to support health, the typical recommended dosage of ghee is between 1-3 Tablespoons/day, depending on your dosha, family history, and genetics. Be sure to buy ghee that is made from organic dairy sources, and not ghee that is produced from vegetable oils, which can contain more trans-fatty acids.
What it comes down to is to use ghee in moderation, in accordance with your dosha balance, unless you have a specific health condition where the benefits don’t outweigh the risks. When limited to a few teaspoons a day, along with a nutritious plant-dominant diet, we can reap the benefits of this sacred food while minimizing the potential health risks.
Have you ever wondered why the latest diets seem to work for everyone but you? Or have you observed two people handle the exact same situation with completely different emotional responses? Viewing the world through an Ayurvedic lens can shed light on why certain diets, experiences, and environments bring health and happiness to one person but do little for another.
According to Ayurveda, there are five different elements that form the foundation of all matter, including your body and mind. Though each person’s specific mix of elements is individualized, there are still predictable elemental combinations that have come be known simply as the doshas. The three main doshas (Vata, Pitta, and Kapha) express in a person’s body, emotions, mind, and intellect in varying ways. By understanding your primary dosha, you can gain valuable insight into the best ways to utilize your natural strengths and enhance well-being on every level. The following are seven specific ways that knowing your unique dosha can be of benefit.
1. Allows You to Customize Dietary Choices for Optimal Health
Understanding your dosha affords you the opportunity to select foods that balance your elemental constitution. Food selection becomes a pathway to optimal health when one redirects focus from the manipulation of carbohydrate, fat, and protein percentages to the consumption of foods that harmonize accumulated elements in the physical constitution. Eating in this way frees you from any confusion resulting from the vast array of conflicting dietary plans. Knowing your dosha and eating to balance its elements increases vitality, energy, strength, and health.
2. Identifies Origins of Emotional Responses (and How to Tame Them)
Are you hot-headed, cool and aloof, or stuck in a rut? These phrases are not simply colloquial expressions. They point to a deeper principle of emotional and elemental connection. According to Ayurveda, if the elements in your dosha accumulate they will appear not only in the physical nature but in the emotional nature as well.
For example, if the fire element rises, anger, irritability, and other “fiery” behaviors may surface. If the air and space elements increase, anxiety, worry, and overwhelm may take over the mind. When earth and water elements increase one is likely to feel depressed, stuck, or unmotivated. Knowing that emotions are often just expressions of accumulated doshas allows you to work on creating elemental balance so that you can keep your equilibrium.
3. Creates Greater Understanding of Financial Predilections
Money is energy and believe it or not, the elements of your dosha may contribute to the way in which you spend it. Vata types tend to bring their air and space elements into the financial domain by lightly holding onto money, spending quickly, and losing focus on long-term financial goals. In other words, for Vata individuals, money may leave as quickly as it comes.
Pittas, on the other hand, are planners. They tend to spend money on practicalities, self-development, and planned luxuries.
Kaphas lean toward holding onto money and saving for rainy days. Though Kapha types are good savers, in excess they may be construed as misers. Knowing your doshas can give you insight into your relationship with money. Better yet, pacifying accumulations within your dosha can inform your monetary choices so that they, too, become balanced and harmonious.
4. Reveals the Most Restorative Ways to Spend Your Leisure Time
Have you ever attended an event with someone and found that the activity filled their bucket but left yours drained? The ways in which you best receive self-care are directly linked to your dosha. Knowing your current doshic imbalance (vikruiti) allows you to select leisure activities based upon which ones are most beneficial to your current physical and emotional state.
Vata energies will appreciate fireside chats and tree-studded hikes while Pitta types will likely prefer social gatherings and ocean dips. Those with strong Kapha tendencies may benefit from motivational and movement-based activities. Whatever your dosha, by tailoring leisure activities toward its balance, you will achieve a higher restorative yield from the hours devoted to self-renewal.
5. Offers a Nurturing Approach to Beauty
Skincare, like diet, can be individualized for dosha balancing. You are not separate from the nourishment that you put in and on your body. When you understand the properties of your dosha and how those express through the skin, you can topically supply the elements needed to enhance skin health. The end result is not only skin that performs its job as a barrier from pollutants and toxins, but also skin that is radiant from the inside out.
For example, the nature of Vata is dry, thus, making absorbable hydration of paramount importance when providing skin nourishment. Pitta skin tends toward aggravation and redness, requiring a focus on calming, soothing ingredients. Kapha skin needs stimulation to facilitate the removal of toxins. Familiarizing yourself with your dosha is a great way to launch your conscious beauty regimen and customize your skincare routine.
6. Provides the Ideal Template for Creating a Balanced Exercise Program
Different doshas have varying needs when it comes to exercise. Knowing your dosha allows you to customize your workouts for maximum benefits. Vata types tend to have thin, light body frames and benefit greatly from strengthening exercises. Pitta individuals lean toward a strong physique and are natural athletes who enjoy pushing their bodies. While physical intensity can help Pittas to release excess fire, it is also important for them not to get overheated. Swimming, therefore, is an ideal exercise for Pitta-predominant doshas and can be incorporated at the end of any fiery workout.
Kapha types may have a difficult time getting started on any exercise regimen but once they do, they see how movement balances out the naturally heavy energies of earth and water. Kaphas do well when they focus on cardiovascular fitness that breaks a sweat. By crafting a movement and exercise plan that works with the elements in your primary dosha, you will increase the benefits of your exercise.
7. Encourages You to Accept the Uniqueness of Your Body
Every person’s body is a special combination of the five elements. Those elements present themselves in a diverse array of physical characteristics, including structure and size. Rather than a singular cultural image of beauty, Ayurveda offers multiple healthy variations of size and shape. Vata individuals usually possess thin and delicate frames, Pitta bodies tend to be strong and sleek, while Kapha bodies reveal beauty through curves and fullness. Knowing your dosha gives you permission to love your body in all its uniqueness without feeling compelled to force yourself into a shape that is not your natural expression. Vitality and beauty come in many variations. Understanding your dosha helps you know what shape is healthy and natural for your unique body.
Understanding your dosha provides a pathway to the creation of health, vitality, and joy on every level. Once you see how the elements express in your body and mind, and how those elements respond to various lifestyle factors, you can consciously choose actions that create balance, stability, and health. As your focus shifts from the manipulation of external factors to the balancing of your elemental structures, you will find that you are effortlessly able to craft a life that radiates well-being.
We recommend taking a variety of vegetables daily. Which vegetables should you take in raw form? Which should you eat only after cooking? Which is the best method to cook vegetables? What is the appropriate amount for vegetables? Let us dig in.
Key Recommendations
Variety: Include a variety of vegetables. Choose different colours of vegetables. Try to eat 5 different vegetables daily. Choose vegetables from different vegetable groups (given below). We have divided vegetables into 5 main groups. You should eat vegetables in equal proportion from each group whenever possible. Especially, eat leafy greens 20% of daily vegetable servings.
Salad: You should eat a salad before lunch and dinner. We have given the required minimum and recommended daily amount for salad below. Just divide the amount into two halves – one for lunch and one for dinner. You can also add vegetables (e.g., leafy greens) to smoothies. Check green herbs smoothie.
Cooked Vegetables: In addition to salad, you should also eat cooked vegetables as recommended below. Steaming, boiling, and baking are the best cooking methods.
Boil starchy vegetables and vegetables with high oxalate content: Boil starchy vegetables (e.g., potatoes, yam, butternut, pumpkin, zucchini, etc.) and high oxalate vegetables (e.g., spinach, beet greens, swiss chard, purple amaranth, and green amaranth, Colocasia. Boiling reduces oxalate content and aids in the easier digestion of these vegetables.
Standard Vegetable Serving Size
You should consider your appetite and metabolism to analyze how much food should be suitable for you. We also provide a reference for a recommended vegetable amount according to age, as below. You can consider it while deciding.
Vegetable Type
1 Serving Size equal to:
Raw Vegetables (Salad)
150 grams
Cooked Vegetables
80 grams
Vegetable Juice
125 ml
Dry Vegetable powder **
30 grams
** A few herbalists recommend a specific vegetable powder or mixture for the treatment of diseases. For example, bitter gourd powder is recommended for type 2 diabetes mellitus. The total amount of powdered vegetables should not exceed 30 grams (1 serving) per day.
Vegetable Salad
We recommend eating raw vegetables in the form of salad. You can eat half of the recommended servings before lunch and the remaining half before dinner for the best results. The following table represents the minimum daily amount and recommended daily amount for salad.
Age Group (in years)
Minimum Daily Amount
Recommended Daily Amount
1-2
½ serving (75 g)
1 Serving (150 g)
2-3
1 Serving (150 g)
1 ½ Serving (225 g)
4-8
1 ½ Serving (225 g)
2 Servings (300 g)
9-11
2 Servings (300 g)
2 ½ Servings (375 g)
12-13
2 Servings (300 g)
3 Servings (450 g)
14-18
3 Servings (450 g)
4 Servings (600 g)
19-70
3 Servings (450 g)
5 Servings (750 g)
70+
2 Servings (300 g)
4 Servings (600 g)
Pregnant
3 Servings (450 g)
5 Servings (750 g)
Lactating
3 Servings (450 g)
5 Servings (750 g)
Minimum: The minimum daily amount refers to the required daily amount that you must eat each day. People eating 800 grams of fruits and vegetables every day have a lower risk of diseases. (reference) According to this scenario, 400 grams of vegetables and 400 grams of fruits are essential for an adult to have a healthy life.
Recommended: The recommended daily amount refers to the amount recommended to have optimum health and maximum healing benefits.
Note:
Divide: The above table represents the daily amount. You need to eat half before lunch and the remaining half before dinner. For example, if your age is between 19-70, the daily recommended amount is 750 grams. You should eat 375 grams before lunch and 375 grams before dinner.
Adjust: If you add raw vegetables (e.g. leafy greens) in smoothies, you should adjust the amount of salad accordingly.
Cooked Vegetables
In addition to salad, you should also take cooked vegetables in the amount recommended below. The standard serving size for cooked vegetables is 80 grams. You can eat cooked vegetables with cooked whole grains and legumes.
Age Group (in years)
Minimum Daily Amount
Recommended Daily Amount
1-2
½ serving (40 g)
1 Serving (80 g)
2-3
¾ Serving (60 g)
1 ½ Serving (120 g)
4-8
1 Serving (80 g)
2 Servings (160 g)
9-11
1 ¼ Servings (100 g)
2 ½ Servings (200 g)
12-13
1 ½ Servings (120 g)
3 Servings (240 g)
14-18
2 Servings (160 g)
4 Servings (320 g)
19-70
2 ½ Servings (200 g)
5 Servings (400 g)
70+
2 Servings (160 g)
4 Servings (320 g)
Pregnant
2 ½ Servings (200 g)
5 Servings (400 g)
Lactating
2 ½ Servings (200 g)
5 Servings (400 g)
Minimum: The minimum daily amount refers to the required daily amount that you must eat each day to lower the risk of diseases.
Recommended: The recommended daily amount refers to the amount recommended to have optimum health and maximum healing benefits.
You can cook any vegetables, but try to add 2-3 different vegetables together—for example, carrot with potatoes and peas. Generally, you should cook starchy vegetables (e.g., potatoes, yam, butternut, pumpkin, zucchini, etc.) and high oxalate vegetables (e.g., spinach, beet greens, swiss chard, purple amaranth, and green amaranth, Colocasia. Boiling reduces oxalate content and aids in easier digestion of these vegetables
Vegetable Categories
We divide vegetables into 7 categories:
Most Recommended:
Cruciferous Vegetables.
Fruiting Vegetables.
Leafy Greens and Petiole Vegetables.
Marrow Vegetables.
Root Vegetables.
Least Recommended:
Allium Vegetables.
Stem Vegetables.
You should try to include vegetables from each category in your weekly diet.
Recommended Weekly Ratio
There are the main 5 categories for the recommended weekly diet. The other two categories are optional.
Categories
Recommended Weekly Ratio
Cruciferous Vegetables
20%
Fruiting Vegetables
20%
Leafy Greens and Petiole Vegetables
20%
Marrow Vegetables
20%
Root Vegetables
20%
Cruciferous Vegetables
Your weekly vegetable intake should include 20% cruciferous vegetables.
Recommended Form:
Cruciferous Vegetables
Recommended Form
Bok Choy
Raw
Broccoli
Raw, Boiled
Brussels Sprouts
Raw, Steamed, Roasted
Cabbage (red, green, savoy).
Raw, Steamed, Boiled, Roasted
Cauliflower (white, green, orange, purple)
Raw, Steamed, Boiled, Roasted
Horseradish
Raw, Steamed
Kohlrabi (green, purple)
Raw, Steamed, Boiled, Roasted
Fruiting Vegetables
Fruiting vegetables are essential. Your weekly vegetable intake should include 20% fruiting vegetables. Bell peppers and tomatoes are significantly important. You should use chilies with caution and in a very minimal amount less than ½ to 1 per day.
Recommended Form:
Fruiting Vegetables
Recommended Form
Bell Pepper or Capsicums (green, red, yellow)
Raw, Boiled, Baked
Chilies
Raw, Boiled
Eggplant
Steamed, Boiled, Roasted
Tamarillo
Boiled, Roasted
Tomatoes
Raw, Boiled, Baked
Leafy Greens and Petiole Vegetables
Your weekly vegetable intake should include 20% leafy green and petiole vegetables.
Recommended Form:
Vegetables
Recommended Form
Amaranth (Green)
Boiled
Amaranth (Purple)
Boiled
Arugula
Raw
Beet green
Boiled
Celery leaves
Raw
Chard (Silver beet)
Boiled
Chicory green
Raw
Cilantro
Raw
Collard greens
Raw
Colocasia
Boiled
Coriander
Raw
Curry Leaves
Raw
Dandelion
Raw
Dill Leaves
Raw
Drumstick
Raw
Endive
Raw
Fenugreek Leaves
Raw
Kale (black, green, or red)
Raw and massaged
Lettuce
Raw
Mustard Leaves
Raw
Parsley
Raw
Radish Greens
Raw, Boiled
Sorrel
Boiled
Spinach
Boiled
Swiss chard
Boiled
Turnip greens
Raw
Watercress
Raw
Marrow Vegetables
Your weekly vegetable intake should include 20% of marrow vegetables. Cucumbers should be the main marrow vegetable for your daily diet.
Recommended Form:
Vegetable
Recommended Form
Cucumbers (all types)
Raw
Pumpkins (all types)
Boiled, Baked
Snake Cucumber
Raw
Squash (all types)
Boiled
Zucchini
Boiled
Root Vegetables
Your weekly vegetable intake should include 20% root vegetables.
Recommended Form:
Vegetable
Recommended Form
Beetroots
Raw
Carrots
Raw, Boiled
Celeriac
Boiled
Chicory Root
Boiled
Fennel bulb
Raw
Parsnip
Boiled
Potatoes (all types)
Boiled
Radish
Raw
Sweet Potatoes
Boiled
Turnip
Raw, Boiled
Yam
Boiled
Allium Vegetables
Allium vegetables are an optional and least recommended group of vegetables. If you are following Healing Phase Diet and Stablizing Phase Diet, you should not consume allium vegetables. You can start taking alliums during Preventing Phase Diet. Alliums are not considered as sattvic foods. If you also follow the Sattvic Diet, you should not take alliums.
A few examples of allium vegetables are as follows:
Recommended Form:
Vegetable
Recommended Form
Chives
Raw
Garlic
Raw, Roasted, Caramelized Using Water
Garlic scapes
Roasted, Caramelized Using Water
Leeks
Raw
Onion
Raw, Caramelized Using Water
Scallions (Green Onions)
Raw
Shallot
Raw, Caramelized Using Water
How to Cook: You should not use oil or any fat to caramelise alliums. Just cook in a pan until it turns brown. Sprinkle water occasionally to prevent burning.
Stem Vegetables
Stem vegetables are an optional and least recommended group of vegetables.
Recommended Form:
Vegetable
Recommended Form
Asparagus
Raw, Boiled
Bamboo shoots
Boiled
Celery stem
Raw
Rhubarb stalk
Boiled, Simmered in Water
You should not take Rhubarb leaves and roots due to high oxalic acid. Only stalks are edible.
Vegetable Digestibility
Boiled vegetables are easy to digest than steamed vegetables.
Steamed vegetables are easy to digest than raw vegetables.
Raw vegetables are easy to digest than boiled and steamed vegetables processed or fortified with oil or fat.
Non-starchy vegetables are easy to digest than starchy vegetables.
All vegetables are easy to digest than grains, legumes, nuts, seeds and animal foods. But heavier to digest than fruits.
According to digestibility, if you cook vegetables in oil or any type of fat (ghee, butter, etc.), it becomes heavier to digest than boiled in water alone. Boiling increases the bioavailability of nutrients and phytochemicals in some vegetables. Some are best to eat in raw form.
Taking vegetables with fat-rich foods (seeds and nuts) reduces dryness causing properties of vegetables, especially in green leafy vegetables (discussed below).
How to Cook Vegetables (Recommended Method)
We recommend the following cooking method:
Chop vegetables into small cubes.
Take a clay pot or a suitable pan.
Roast cumin seeds in a pan.
Add some water and chopped vegetables.
Cook on low flame/heat until vegetables become soft.
Remove pan from heat.
Puree: For making puree, take tomatoes, green chillies, fresh ginger, black pepper, turmeric, green cardamom seeds and cinnamon in a blender. Blend the mixture and make the puree. You can also add this puree along with vegetables in the 4th step. You can cook the puree along with vegetables. It makes vegetables a little tastier. In the nature cure, the puree is recommended to add in the end.
Add this puree in cooked vegetables (if not added in the 4th step) and cover the pan with a lid for 10 minutes.
Now chop coriander leaves and mix chopped coriander leaves in cooked vegetables.
Alternatively, you can also use steam for cooking vegetables. Cooking vegetables in a pressure cooker is not advisable.
Ayurvedic Cooking for Vegetables
Ayurveda advises adding fat to vegetables because it reduces Vata Aggravating properties of vegetables. Not all vegetables increase Vata dosha. A few vegetables do so. We recommend adding fat in the natural form instead of oils if you follow this method. You can add any from the following list:
Almonds
Avocado
Brazil Nuts
Cashews
Char Magaz
Chia seeds
Coconut
Flaxseeds
Hazelnuts
Macadamia Nuts
Peanuts
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Walnuts
Soak Nuts and Seeds: Ensure you soak nuts for at least 6-8 hours before using them. Soaking helps to improve the bioavailability of nutrients and the digestibility of nuts and seeds.
Choose Native Nuts and Seeds: You can also add other nuts and seeds native to your area. There is no restriction. They should be edible and safe to consume. We recommended the amount for nuts and seeds in dietary guidelines. But it may differ for individual nuts. For example, brazil nuts contain a high amount of selenium, so you should not take more than one brazil nut a day. So, make sure to check individual recommendation for each nuts and seeds. Check our future nut guide and seeds guide.
There is a specific method described in ayurveda for a few vegetables. It applies to vegetables, which aggravates Vata Dosha and produces dryness in the body.
Generally, it includes a few leafy green vegetables, e.g., spinach, Jivanti leaves, Bathua (goosefoot), barley leaves, Chakramarda leaves (sickle pod), etc.
Ayurveda describes the cooking method for these vegetables.
Squeezing steamed vegetables to remove residual water.
Fortifying with a healthy fat.
How to Cook in Ayurvedic Way
Boil these vegetables in water.
Filter and discard the residual water and keep boiled or steamed vegetables.
Now add 2-3 tablespoons of the recommended paste/cream of overnight soaked nuts or seeds.
Note: The method is modified slightly. Instead of oils, we highly recommend using nuts paste/cream or seeds paste/cream. This method is the healthiest and makes your veggies delicious.
How to Make Nut & Seed Cream/Paste
Nuts or Seeds (Overnight soaked)
¼ cup
Water
¼ cup
Take any nuts or seeds locally available in your country.
Put ¼ cup of water and ¼ cup of nuts or seeds in the blender.
Blend on high speed until it becomes a paste-like consistency.
We name it nut cream and seed cream.
Recommended Amount of Nuts/Seeds Paste
1-2 tablespoons in 450 grams of cooked vegetables.
Ayurveda does not describe the amount of any food. It depends on how much you involve in physical work. In the current era, you should take care of your daily recommendations. Check Dietary Guidelines to know the Recommended Daily Amount for most food groups.
Argument
Most ayurvedic doctors use the above verses for the argument to advise using oil for cooking vegetables. I strongly disagree. Ancient scenarios and current scenarios are vastly different. Our ancestors were physically active whole the day.
Oil impairs the functions of the blood vessels. Even the world’s healthiest oil (extra virgin olive oil) also impairs the natural function of arteries to relax and dilates, according to research studies. These effects can be observed within a few hours of consuming oils. Therefore, all oils are bad for health. (Reference 1, Reference 2) It does not happen with healthy fat sources like nuts and seeds. (Reference 3, Reference 4)
According to the principles of ayurveda, your body already stores a lot of fat, Kapha dosha and Ama Dosha, due to less physical work and bad dietary habits. Microchannels in your body also develop blockage due to excess Ama and Kapha dosha.
Even if it appears you suffer from Vata Disease, it is because Ama Dosha and Kapha dosha block the passage of Vata. It is not due to dryness in micro-channels. It is not pure vata disease. Your diseases are a mix of three doshas. It applies to more than 75% of cases, according to my clinical experience in ayurveda. So, what you need – a variety of food.
Dryness of micro-channels will not occur if you consume various foods in the recommended daily amount mentioned in dietary guidelines.
Importance of Choosing Variety of Vegetables
Each type of vegetable has different effects on the three doshas: some increase vata, some pitta and some kapha. The key recommendation is to include a variety of vegetables in your daily diet without concerning about dosha. A variety of vegetables will nullify each other effects on the dosha and maintains their balance while providing complete nourishment.
Healing Masala
You can make a masala that you can add in cooked vegetables.
Cumin Seeds
100 g
Turmeric
100 g
Cinnamon
25 g
Green Cardamon
25 g
Black Pepper
10 g
Ginger
10 g
Long Pepper
10 g
Clove
10 g
Asafetida
1 g
Mix powders of these spices in the recommended amount and use this mixture.
Ayurveda considers food to be one of the most important pillars of health. You have heard the phrase, “You are what you eat.” Ayurveda takes this one step further—you are what you eat and how you digest what you eat. Digestion is the cornerstone of health and immunity in Ayurveda. This is where the magic of spices comes in.
Spices have immense benefits—they are being studied as potent antioxidants, anti-inflammatories, and cancer-fighting superfoods! According to Ayurveda, one of their benefits, in addition to making foods taste flavorful, is serving as excellent digestive aids (or dipana), helping you to avoid gas and bloating. For most spices, this is due to their pungent quality (the quality of heat) that enkindles your agni (digestive fire) for optimal digestion. Some spices are milder (like fennel) than others (think cayenne), but all spices are excellent allies for optimal digestion. (Note: Spicy does not necessarily mean hot.)
While all spices are superstars, here are six picks to get you started on your spice route.
1. Ginger
Known as the universal medicine (vishwabeshaja) in Ayurveda, ginger is beneficial for many conditions. Great for digestion, it alleviates gas and bloating, is an excellent anti-nausea remedy, boosts circulation, and relieves respiratory conditions such as a cough or mucus cold.
A cup of ginger tea (1 teaspoon grated ginger in a cup of hot water) along with a meal can help digestion go smoothly. Low appetite? Have a few pieces of grated ginger with some lime juice and salt 10–15 minutes before meals to spark your agni. Fresh ginger is not as pungent (hot) as dry ginger. If you have a sluggish appetite and slow digestion, make a tea with dry ginger powder (1 teaspoon brewed along with 3–4 cups of water) and drink it throughout the day, especially around mealtimes.
Potential Benefits: anti-inflammatory, antioxidant, and anti-nausea
2. Turmeric
Turmeric is ubiquitous in the form of tea, capsules, and even turmeric lattes! According to Dr. Michael Greger, author of How Not to Die, more than 5,000 articles have been published in medical journals about the health benefits of curcumin, the pigment that gives turmeric its bright yellow color. Fresh turmeric is milder than ground turmeric (dry), which is more pungent and drying in its action.
A small piece of turmeric root (1/4 inch) in a smoothie will add an anti-inflammatory punch while aiding the digestion of the smoothie (which are usually cold/cool). Sauté ground turmeric (1/2-3/4 teaspoon for 3–4 servings) in oil along with other spices to serve as the base for veggies, grains, soups, and stews.
Cumin has been used as a culinary spice for millennia in Indian, Mexican, and Middle Eastern cuisines. It is one of the best spices for sluggish digestion.
According to Ayurvedic Medicine by Sebastian Pole, cumin tea is a good home remedy to alleviate a cold and dry up congestion in the chest. And drinking a cup of cumin tea before bedtime can help you get a good night’s sleep.
Make a tea with 1/2 teaspoon whole cumin brewed with 1 cup of hot water.
Coriander is also known as cilantro. Both the leaves and the seeds of the plant are used in cooking—the leaves are typically referred to as cilantro, while the seeds discussed here are commonly known as coriander. This popular ingredient in Indian curry powder is a valuable medicine—it can soothe an irritated digestive system. A mild spice, it gently enkindles agni without overheating and aggravating individuals with more fire in their constitution, (Pittas), as noted by Pole in Ayurvedic Medicine.
Make a tea with 1/2 teaspoon whole coriander brewed with 1 cup of hot water.
You may have eaten fennel seeds after a meal at an Indian restaurant. Also according to Ayurvedic Medicine, one of the best digestives (especially after a heavy meal), helping alleviate gas, bloating, and abdominal pain caused by digestive distress. Fennel water is also used to treat colic in babies.
Researchers found fennel to be effective in the management of post-menopause symptoms such as hot flashes, sleeplessness, vaginal dryness, and anxiety, without serious side effects.
The sweet taste of fennel also makes it a soothing tea to calm the nervous system. The plant extract has been studied and has been found to have anti-stress properties.
Make a tea with 1/2 teaspoon whole fennel brewed with 1 cup of hot water.
Who doesn’t love cinnamon, with its irresistible combination of sweet and spicy tastes? While it has been traditionally used in the West in baked goods and desserts, cinnamon has been used in Indian and Middle Eastern cooking to spice savory dishes like rice dishes (pilafs) and curries (stews).
A 1/4 teaspoon of cinnamon is a great addition to smoothies with its mild sweetness. It is especially useful for people with sluggish digestion. On the spectrum of heat, cinnamon is on the warmer end, so individuals with more fire in their constitution (Pitta types) will be wise to limit their intake of this spice.
Go ahead and spice up your life! Remember your spice cabinet is your medicine cabinet. Here are three easy recipes to get you started on incorporating these wonderful superfoods into your daily diet.
Golden Milk
A warm and soothing elixir to have before bedtime or any time of the day.
Ingredients:
1 cup almond or coconut milk
1/4 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1/8 teaspoon ground ginger
Pinch black pepper
Sweetener to taste (maple syrup, raw cane sugar)
Directions:
Combine all the ingredients in a small saucepan. Stir/whisk to mix. Heat over a medium flame until warmed through.
Pour into a mug and enjoy.
Cumin, Coriander, and Fennel (CCF) Tea
Commonly known as CCF tea in Ayurveda, this tea is an excellent all-day elixir and promotes great digestion and circulation while also offering a gentle detox.
Ingredients:
1 tablespoon each whole coriander, cumin, and fennel seeds
4–6 cups of water, depending on desired tea strength
Directions:
Combine the whole spices with water in a pot. Bring to a boil over medium heat. Cover, reduce heat, and let simmer for 8–10 minutes.
Remove from heat, strain into a thermos, and sip all day.
Note: You can add more water to the leftover seeds and remake the tea—it will be weaker. Discard spices after use—you can compost them.
Serves 4-6
Curried Sweet Potatoes with Greens
An antioxidant powerhouse combining the antioxidant riches of sweet potato, leafy greens, and spices.
Ingredients:
3 cups diced sweet potatoes
3 cups chopped greens (spinach, kale, etc.)
3 tablespoons coconut oil
1 tablespoon sliced ginger
1 teaspoon whole coriander
1 teaspoon whole cumin
1 teaspoon whole fennel
1 teaspoon ground cinnamon
3/4 teaspoon ground turmeric
Salt to taste
Directions:
Add the oil to the pan over a medium flame.
When the oil is hot, add the ginger and stir for a few seconds.
Add the whole spices (coriander, cumin, and fennel) and stir for a few seconds (the spices should sizzle).
Add the turmeric and cinnamon and stir.
Add the sweet potatoes; coat with the oil and spice mixture as you stir.
Cover the pan and let the potatoes cook for a couple of minutes.
Add some water (1/4–1/2 cup) and stir.
Cover the pan and let the mixture cook for 15–20 minutes, stirring every couple of minutes, so that the mixture does not stick to the bottom of the pan.
Add more water if necessary.
Add the greens, stir and cook for a few more minutes.
Check for doneness (sweet potatoes and greens).
Add salt and stir.
Optional—garnish with chopped cilantro
Serve with basmati rice or quinoa.
Serves 4
*Editor’s Note:The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center’s Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.
If you’re you ready to discover a way of living that energizes and enlivens you, we invite you to join Deepak Chopra for an online journey to radical well-being called Discovering Ayurveda. Learn More about this self-paced online course.
The easiest advice to becoming a morning person? Start small.
The easiest piece of advice to becoming a morning person? Start small.
By improving one small thing in the morning, you set the tone for your entire day. Over time, you’ll notice that these small habits will add up and suddenly you’re a morning person and you accomplish more and more throughout your day. Go you!
I try to add all, or even just one, of these small activities into my morning routine each day so I can equip myself with the tools I need to hit the ground running:
1. Oil pulling
The very first thing I do when I wake up in the morning is swish a tablespoon of coconut oil around in my mouth for about 15 to 20 minutes. Oil pulling is an old Ayurvedic practice, believed to promote dental health and cure 30 systemic diseases ranging from migraines to asthma. While traditional medicine hasn’t proved that it works, it’s a practice I truly believe in.
What better way to start your day off on the best foot possible than by removing harmful toxins from your body? I usually multi-task during this time and make my morning smoothie, get dressed and do some quiet meditation.
2. Stretch
Get that body moving first thing in the morning to alleviate any back and neck pain from sleeping and to aid circulation. Stretching will not only make you feel more limber, but will also increase oxygen to your brain to make you sharper.
We hear about the endless benefits of proper hydration all the time, so it shouldn’t come as a shock that consuming H2O first thing in the morning is one of the best things you can do to keep your system running at its best. I prefer hot water with a little lemon to help with my digestion and pH levels.
4. Meditate
Surely you’ve heard about all of the health benefits of meditation, and it really is a great practice for the body and soul — no matter what time of day you engage in it. However, meditating in the morning, even if it’s just for five minutes, can be extremely beneficial to setting a clean mental slate for the day so you can conquer the tasks ahead with a clear mind.
In my house, we have “tech turn down” time in which we all put our phones on silent or turn them off once dinner is served, because that’s our time to connect face to face as a family without distractions.
I also implement this rule in the morning and I’ve encouraged my children and husband to do the same. We’re bombarded with emails, texts, phone calls, social media activity and more throughout the entire day — it’s unavoidable! If you start your day by checking emails, you’ll start the cycle of mentally organizing and prioritizing tasks before your brain is ready to wake up. So, I take time in the morning just for “me” so my mind remains as uncluttered as possible.
6. Add protein to your breakfast
Exercise is important, of course, but diet is even more crucial to looking and feeling your best. The foods we put into our bodies can dictate how we feel all day long.
Sadhguru tells us about the significance of Ekadashi, and how not eating food on certain days can bring health and vibrance to the body, and create the right situation for a human being to turn inwards.
What is Ekadashi ?
Sadhguru: Ekadashi means the 11th day after the full moon and the 11th day after the new moon. The human physiology goes through a cycle called a mandala, approximately every 40 to 48 days. In this cycle, three specific days, which may be different from person to person and need not come with equal spacing, will arise when the body does not demand food. If you identify those days in your life and not give the body food – because it is not asking – a lot of your health issues will be handled by that simple pattern.
Importance of Ekadashi
This cycle in the system is something that most people can identify if they take away the nonsense of “so many calories, so much protein and so much mineral should be eaten.” If they listen to the body, these three days can be easily identified by most human beings. So it was told that three times in those 48 days, you should not eat. This was said because somebody observed his own system and from that he expressed this. But then people did not have the awareness so they fixed the Ekadashi for not eating. If you look, there are three Ekadashis in 48 days. It goes well.
The possibility of opening the door within is more on this day.
Ekadashi Fasting
The reason is because the planet itself is in a certain state on that day, so if we keep our body light and available, our awareness will turn inward. The possibility of opening the door within is more on that day. If you have a full stomach, and you are unaware and dull, you will not notice it. So to stay alert and also to purify the body, you go without food on that day – you ate dinner the previous day and the next thing you eat is dinner on Ekadashi.
Ekadashi Food Recipes
If you are unable to go without food – because your activity levels are such and you do not have the sadhana to support you – you can go on phalahara or fruit diet, which is light on the stomach so that your inner doors will open. Forceful denial of food is not the point. The point is to make everything into a conscious process. We do not want to compulsively eat like this, we choose.
If you’re unable to fast the entire day, here are a few recipes that can serve as a light morning meal. Also, check out the article on how amla or Indian gooseberry is helpful while fasting. Further down are a few items that can make up your post-fast dinner.
Breakfast
Ashgourd Juice
Serves 3
Ingredients:
List
Ashgourd, 4-5 inch sized – 1
Lemon juice – 6 tsp
Black pepper powder – 3 tsp
Salt – 3 tsp
Method:
List
Cut ashgourd, remove skin and seeds.
Blend to a smooth puree
Strain
Add lemon juice, black pepper powder and salt
Multi-grain Health Mix
Serves 3
Ingredients:
Method:
List
Make a paste with the ½ cup of water and multi-grain health mix.
Boil the 3 cups of water and add jaggery.
When the jaggery dissolves, add the health mix paste and stir for a while so that lumps are not formed.
Let it cook for 3-5 minutes.
Serve hot.
Dinner
Brown Rice Kanji
Serves 3
Ingredients:
List
Brown rice – 1 cup
Green gram/Moong dal (with the skin on) – 1/3 cup
Salt – 1 tsp
Water – 3.5 cups
Method:
List
Mix all the ingredients in a pressure cooker and cook until the brown rice is soft and turned to a porridge consistency. Add more water if you need a lighter kanji.
