Ashwagandha:-
Ashwagandha is one of the most important herbs in Ayurveda, a traditional form of alternative medicine based on Indian principles of natural healing.
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| Ashwagandha |
People have used ashwagandha for thousands of years to relieve stress, increase energy levels, and improve concentration. In this blog post, we will explore the origin, types, benefits, and uses of ashwagandha, as well as some recipes to incorporate it into your daily routine.
What is ashwagandha and where does it come from ?
Ashwagandha is a small shrub with yellow flowers that grows in India, the Middle East, and parts of Africa. Its botanical name is Withania somnifera, and it belongs to the Solanaceae or nightshade family⁴. The name "ashwagandha" means "smell of the horse" in Sanskrit, which refers to both the herb's scent and its potential ability to increase strength³. Ashwagandha is also known by several other names, such as "Indian ginseng" and "winter cherry".
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ashwagandha |
The roots and leaves of ashwagandha are the main parts used for medicinal purposes. They contain various bioactive compounds, such as alkaloids, steroidal lactones, saponins, and flavonoids. These compounds are responsible for the herb's pharmacological effects on the body and mind.
Different types of ashwagandha :-
There are two main types of ashwagandha: cultivated and wild. Cultivated ashwagandha is grown in farms or gardens, while wild ashwagandha is harvested from natural habitats. Cultivated ashwagandha tends to have higher levels of active ingredients than wild ashwagandha¹. However, both types have similar health benefits.
Ashwagandha can also be classified according to its color, shape, and size. The most common varieties are red, white, and black ashwagandha. Red ashwagandha has red roots and stems, white ashwagandha has white roots and stems, and black ashwagandha has black roots and stems. The color of the ashwagandha indicates its potency and quality. Red ashwagandha is considered the best quality, followed by white and black.
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types of ashwagandha |
Ashwagandha can also be differentiated by its extraction method. There are two main methods: water-based extraction and alcohol-based extraction. Water-based extraction involves soaking the roots or leaves in water and then filtering out the liquid. Alcohol-based extraction involves soaking the roots or leaves in alcohol and then evaporating the solvent. Water-based extraction preserves more of the natural properties of the herb, while alcohol-based extraction enhances its potency and shelf life.
Benefits of ashwagandha :-
- - Stress relief:
Ashwagandha is an adaptogen, which means it helps the body cope with stress. It reduces the levels of cortisol, the stress hormone, and modulates the activity of the hypothalamic-pituitary-adrenal (HPA) axis, the system that regulates the stress response. Ashwagandha also has a calming effect on anxiety symptoms and improves sleep quality.
- - Athletic performance:
Ashwagandha can boost energy levels, endurance, strength, and muscle mass. It also enhances oxygen uptake, blood flow, and antioxidant defense in the body. Ashwagandha can help athletes recover faster from exercise-induced fatigue and injury.
- - Mental health:
Ashwagandha can improve cognitive functions such as memory, attention, learning, and problem-solving. It also protects the brain from oxidative stress, inflammation, and neurodegeneration. Ashwagandha can help fight depression by increasing serotonin levels in the brain.
- - Testosterone and fertility:
Ashwagandha can increase testosterone levels and sperm quality in men. It also improves sexual function and libido in both men and women. Ashwagandha can help treat infertility by balancing hormones and enhancing reproductive health.
- - Blood sugar:
Ashwagandha can lower blood sugar levels by improving insulin sensitivity and glucose metabolism. It also prevents oxidative damage to pancreatic cells³. Ashwagandha can help prevent or manage diabetes by regulating blood sugar levels.
- - Inflammation:
Ashwagandha can reduce inflammation by inhibiting pro-inflammatory cytokines and enzymes. It also stimulates the immune system and enhances its response to infections and injuries. Ashwagandha can help prevent or treat inflammatory conditions such as arthritis, asthma, and ulcerative colitis.
Method to use ashwagandha :-
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| Ashwagandha uses |
- -Powder:
Ashwagandha powder can be mixed with water, milk, honey, or ghee and taken orally. The typical dosage is 3–6 grams per day, divided into two or three doses. Ashwagandha powder can also be applied topically to the skin or hair for healing and nourishing effects.
- - Capsules:
Ashwagandha capsules contain standardized extracts of the herb. The typical dosage is 250–500 mg per day, taken once or twice a day². Ashwagandha capsules are convenient and easy to swallow, but they may have lower bioavailability than powder or liquid forms¹.
- - Tablets:
Ashwagandha tablets are similar to capsules, but they may have additional ingredients such as binders or fillers. The typical dosage is 250–500 mg per day, taken once or twice a day. Ashwagandha tablets are also convenient and easy to swallow, but they may have lower bioavailability than powder or liquid forms.
- - Liquid extracts:
Ashwagandha liquid extracts are made by dissolving the herb in water or alcohol. The typical dosage is 5–10 ml per day, taken once or twice a day. Ashwagandha liquid extracts have higher bioavailability than powder or capsule forms, but they may have a bitter taste and a shorter shelf life.
- - Tea:
Ashwagandha tea is made by steeping the roots or leaves in hot water for 10–15 minutes. The typical dosage is 1–2 cups per day, taken before meals or before bed². Ashwagandha tea has a mild flavor and a relaxing effect, but it may have lower potency than other forms¹.
Some recipes with ashwagandha :-
- - Ashwagandha milk:
This is a traditional Ayurvedic drink that can help reduce stress and promote sleep. To make it, boil 1 cup of milk with 1/2 teaspoon of ashwagandha powder, 1/4 teaspoon of cardamom powder, and a pinch of saffron for 10 minutes. Strain and add honey to taste. Drink it warm before bed.
- - Ashwagandha smoothie:
This is a refreshing and energizing drink that can help boost athletic performance and recovery. To make it, blend 1 cup of yogurt with 1 banana, 1/4 cup of blueberries, 1 tablespoon of almond butter, 1 teaspoon of ashwagandha powder, and some ice cubes. Enjoy it as a breakfast or a snack.
- - Ashwagandha oatmeal:
This is a nutritious and satisfying meal that can help improve cognitive function and mood. To make it, cook 1/2 cup of rolled oats with 1 cup of water or milk for 10 minutes. Stir in 1 teaspoon of ashwagandha powder, 1 tablespoon of flax seeds, and some cinnamon. Top it with sliced almonds, dried fruits, or maple syrup.
- - Ashwagandha soup:
This is a warming and soothing dish that can help reduce inflammation and pain. To make it, sauté 1 onion, 2 garlic cloves, 1 carrot, and 1 celery stalk in some oil for 10 minutes. Add 4 cups of vegetable broth, 1/4 cup of red lentils, 2 teaspoons of ashwagandha powder, 1 teaspoon of turmeric powder, salt, and pepper. Bring to a boil and then simmer for 20 minutes. Blend until smooth and garnish with fresh parsley.
Side effects of ashwagandha :-
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Side effects of ashwagandha |
- - It may cause allergic reactions in some people who are sensitive to the nightshade family of plants, to which ashwagandha belongs. Symptoms may include skin rashes, itching, swelling, chest pain, and breathing difficulties.
- - It may cause liver damage in rare cases, especially if taken with other medications that affect the liver. Signs of liver damage may include yellowing of the skin or eyes, dark urine, abdominal pain, and nausea.
- - It may lower blood sugar levels too much, especially if taken with diabetes medications or insulin. This can lead to hypoglycemia, which is a condition where the blood sugar level is dangerously low. Symptoms may include dizziness, confusion, sweating, hunger, and fainting.
- - It may interfere with the immune system, especially if taken with immunosuppressants or corticosteroids. This can increase the risk of infections or worsen autoimmune diseases such as rheumatoid arthritis or lupus.
- - It may cause drowsiness, headache, stomach upset, or diarrhea in some people, especially if taken in high doses or for a long time. These side effects are usually mild and can be avoided by taking ashwagandha with food or water.
- - It may be harmful during pregnancy and breastfeeding, as it may induce abortion or affect the development of the fetus or the infant. There is not enough evidence to determine the safety of ashwagandha during these periods, so it is better to avoid it.
How much ashwagandha should I take ?
- - For stress relief and sleep improvement, you can take 3–6 grams of ashwagandha powder per day, divided into two or three doses. You can mix the powder with water, milk, honey, or ghee and drink it before meals or before bed.
- - For athletic performance and muscle growth, you can take 250–500 mg of ashwagandha extract per day, taken once or twice a day. You can take the extract in capsule or tablet form, preferably with food.
- - For cognitive function and mood enhancement, you can take 5–10 ml of ashwagandha liquid extract per day, taken once or twice a day. You can take the liquid extract by mouth or add it to your favorite beverage.
- - For testosterone and fertility support, you can take 5 grams of ashwagandha powder per day, taken once a day. You can mix the powder with warm milk and drink it in the morning or evening.
- - For blood sugar and inflammation control, you can take 250–500 mg of ashwagandha extract per day, taken once or twice a day. You can take the extract in capsule or tablet form, preferably with food.
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| Ashwagandha |