Ashwagandha is aptly named on its characteristic smell. It does smell like the horse but is also traditionally known to give you strength like one. It is a powerful adaptogenic herb known in Ayurveda for over 3000 years as an energising herb having amazing benefits for the body. It is also known internationally as Indian ginseng and winter cherry.
It is a complex herb with a lot of active compounds which include a host of alkaloids and the active withanolides. Sitoindosides and acylsterylglucosides in Ashwagandha are anti-stress agents and reduce cortisol levels in the body thereby reducing stress. Withanolides have shown activity to fight inflammation and tumour growth.
Ashwagandha also helps reduce blood sugar levels in healthy as well as diabetic population. Active components in ashwagandha also help in boosting testosterone levels and improves sperm quality and viability. Studies have shown ashwagandha to help improve muscle growth and lead to greater muscle gains when undergoing resistance or weight training. Ashwagandha also helps to reduce levels of C reactive protein (CRP) which is a major cause of heart disease.
It is a treasure trove of active components that can help reduce inflammation and oxidation in the body. Some studies suggest regular use of ashwagandha improves memory, cognition and reaction time.
With all the benefits this herb has, it is not easy to take ashwagandha directly in food as it is bitter and pungent and not everyone may like the taste. Its recommended daily dose is 3 grams of raw herb powder. But a standardised extract of 500 mg will also do the trick.
Here are a few ways you can incorporate it into your diet:
1. Add it in your post-workout regimen. Adding ashwagandha in your post work out shake is an easy way to take your daily dose. Make a combination of whey protein, ashwagandha and water or milk. The sweetness and foam of the protein will mask ashwagandha’s bitter taste.
2. Make green smoothies with it. Add a combination of spinach, kale, strawberries (or any other fruit) and ashwagandha for an amazing green energy boost, a little honey to it will add sweetness and the chlorophyll will help mask its pungency and bitterness.
3. Make healthy laddoos with it. Make laddoos with dry fruits, shredded coconut, ashwagandha and peanuts. You may use a healthy base gum Arabic (gond) laddoos.
4. Add it to chocolates. Add ashwagandha (500 mg/serving), a little bit of salt and chilli powder as per taste and make homemade chocolates. The sweet and spiciness from the ingredients will mask the taste and make for an amazing snack.
5. Add it to milk along with your favourite malt powder or Cocoa powder.
6. Perhaps the easiest and most convenient way is to take a tablet or a supplement with ashwagandha in it.
Ashwagandha is an excellent herb for growing kids, teenagers, adults and geriatric people alike. It will help destress body, improve and balance hormone levels and improve cognitive well-being and overall performance of your body.
The writer is an Ayurvedic expert at Nisarga Herbs.