Functional Foods: The Ayurvedic Perspective

Over the last few years, many of us have learned the true value of our health. Self-awareness of our own physical and mental well-being has become a necessity rather than a lifestyle preference.

Today, the wellness industry is a 1.5 trillion-dollar market worldwide, with a steady growth of 5–10 percent each year. With so much opportunity out there, new terms like 'functional foods' or 'superfoods' have become increasingly popular labels in many health stores, supermarkets and products... but what do these terms really mean?

According to Websters Dictionary, a superfood is defined as a food (such as salmon, broccoli, or blueberries) that is rich in compounds like antioxidants, fiber, or fatty acids that are considered beneficial to a person’s health.

These ingredients include things such as dietary fibers, omega-3 fatty acids, antioxidants, and probiotics beyond the essential nutrients.

Despite both terms having no standard criteria or legal definitions, most superfoods and functional foods are plant-based, which promotes health by increasing your immune function and decreasing your chance of disease progression.

In Ayurveda, the notion that food should nourish and support our bodies has been mentioned in the classical texts for thousands of years. Written in one of the greatest texts, Astāñga Hrdayam, the traya upasthambhāh considers āhara (food), śayana (sleep), and bramacharya (celibacy or management of your sexual energy) as the three pillars of life that you should follow to attain a happy and healthy life.

Food is also of utmost importance in all the Brihat Trayi (the great triad of Ayurvedic texts), having entire chapters dedicated to the Ayurvedic approach to diet, different food groups, and their effects on our physiology and mental health. There are even mentions of the correlation of diet, disease formation, and specific health conditions.

With this concept in mind, shouldn’t all food that we consume be functional, providing support and nourishment to our body and mind? It promotes a sattvic diet of seasonal food, which are clean, provide energy, and come from a source that does not harm other living beings.

Cooking with herbs and spices, along with fresh vegetables, whole grains, fruits, and good fats, like ghee, was mentioned in the scriptures as a way to achieve longevity and vital well-being.

5 Functional Foods and Herbs Used in Ayurveda

Let’s explore some of the most popular functional and easy to come by ingredients used in Ayurvedic cooking and how to incorporate them into your daily life.

1: Ginger (Zingiber officinale)

Also known as ārdraka in Sanskrit and referred to as the 'universal medicine' in Ayurveda, fresh ginger root has the qualities of pungent and sweet. It can support healthy lung function, calm hiccups, and promote comfortable menstruation.

It supports healthy digestion of nutrients, helps to remove ama (toxins), and increases circulation. Ginger also contains proteolytic enzymes which can help with comfortable joint movement and supporting a healthy inflammatory response.

Fresh ginger is calming and soothing for excess Vata Dosha and dry ground ginger is energetically hotter, making it a great choice for balancing Kapha Dosha.

The How To's

• make your own ginger tea with warm water and fresh ginger root and turmeric (or brew a cup of your fave detox tea

• add it to baked goods, curry, vegetables, soup, and stir-frys

• use with cinnamon and lemongrass to support digestion and a healthy immune system

• use it with pippali to support the health of the lungs and respiratory tract

• use it with turmeric and rose to promote comfortable menstruation

• keep it simple and grate ginger with a microplane and add to hot water

2: Turmeric (Curcuma longa)

Antioxidant-rich turmeric, a common spice that’s widely used in India and Asia, is among the most supportive herbs for supporting a healthy inflammatory response. Also known as haridrā in Sanskrit, it provides pungent, bitter, and astringent qualities and tastes.

In addition to kindling the digestive fire and removing ama, turmeric supports liver and heart health, blood purification, healthy blood sugar levels, mental clarity, healthy skin and complexion, bone health, healthy menstruation, breast health, and breastmilk production. It can also be used to comfort and nourish the throat

The How To's

• drizzle turmeric and ghee on vegetables, stews, and curries

• add fresh or ground turmeric to vegetables, rice, beans, lentils, potatoes, and curry. It combines well with many other spices, so feel free to get creative

• drink in warm water, almond milk, or as part of a delicious turmeric latte

• use with guggulu, musta or purnava to support the balance of the lower abdomen and menstruation

• use with ginger, licorice and cloves to soothe a sore throat

• mix with warm salt water and gargle to support a comfortable throat

• apply topically to promote healthy skin and bring comfort to the joints. Use with care since turmeric can stain fabric and skin.

3: Ghee

Ghee, or clarified butter, is sometimes referred to as the 'food of the Gods' and can be considered an ancient superfood in Ayurveda. It is commonly used in Indian cooking for its buttery taste, as well as traditional Ayurvedic treatments for its numerous beneficial properties.

Ghee is traditionally made with cultured butter that undergoes a slow cooking process called clarification.

This process removes some of the most difficult to digest components such as lactose, casein, whey, proteins, and traces of minerals, making this liquid gold is suitable for people who have lactose sensitivity.

Ghee’s heavy, dense, oily, and soft qualities help to kindle agni - the digestive fire), lubricate the body, nourish the nervous system, aid the eyes, dissolve ama in the tissues, and much more.

The How To's

• use ghee instead of oil to sauté vegetables and stir-fry.

• add a drizzle of ghee to your toast or popcorn in place of butter

• mix chai spiced ghee on your porridge

• enjoy turmeric ghee with your stews, soups, and kitchari

• consider using ghee as a make-up remover or a skin moisturizer, its amazing

4: Coconut Milk

The milk and meat of coconut is widely used in Ayurveda. Its unctuous (snigdha), luxurious qualities and sweet taste nourishes the body and the soul. It is considered to feed the liver due to its high content of moisture, fat, and cooling properties, making it excellent for balancing Pitta Dosha.

Coconut milk is also very beneficial to all Vata related neuro-muscular disorders and nourishing to the dhatus (tissues of rasa, mamsa and majja. Coconut milk is an excellent tonic and it is commonly used as a rasayana or rejuvenative tonic for Vata and Pitta Doshas.

Additionally, coconut is used in many Vedic rituals as a symbol of selflessness and the breaking of coconut represents the shattering the human ego.

The How To's

• for a tonifying energy booster, mix with 1 teaspoon of jaggary, 1 gram of ground cardamom and a strand of saffron

• drink coconut water to balance all doshas

• use coconut milk for cooking stews and curries

• sprinkle coconut flakes on top of your morning porridge

5:

Mung Dal

Mung Dhal (mugda) is a staple in Indian and Asian cuisines. These beans are high in nutritional value, containing vitamins, minerals, protein, and fiber. They are also rich in potassium, magnesium, fiber, antioxidants, and folates.

In Sanskrit, mugda means that which brings happiness. It has a sweet quality and taste, with light and dry qualities that make it easy to digest and excellent for promoting strength.

Ayurveda holds mung beans in high regard for aiding in rejuvenation, digestion, and strengthening after a cleanse or panchakarma. If you want to consume beans, it is important to cook them properly, soaking them overnight, rinsing well then using a blend of spices to counteract any gas, bloating, or indigestion.

The How To's

• use to make kitcheri for an easy meal or short cleanse

• make green mung soup that supports healthy digestion

• make a paste with finely powdered mung and water. Use this as a cleansing face mask and gently remove with warm water and pat dry

Understanding that our daily food choices will directly impact our health and well-being, is one of the bases for an Ayurvedic lifestyle. Start by including a few of the ingredients above and slowly add more herbs and spices into your kitchen. Your body will thank you.

Yours in Health - Anji