Herbal Nutrition
Brahmi (scientifically known as Bacopa monnieri) is an ancient herbal
remedy with proven benefits. It has been used in traditional Ayurvedic medicine for
centuries. Let’s explore its nutritional value and uses:
1. Nutritional Value of Brahmi per 100g:
o Fat: 0.6 g
o Iron: 7.8 mg
o Protein: 2.1 g
o Carbohydrates: 5.9 g
o Calcium: 202 mg
o Phosphorus: 16 g
o Ascorbic Acid (Vitamin C): 63 g 1
2. Uses of Brahmi:
o Memory Enhancement: Brahmi is renowned for its potential to improve memory and
cognitive function. It is often used to enhance learning and concentration.
o Stress Reduction: Brahmi has adaptogenic properties, which means it helps the body
cope with stress and anxiety.
o Anti-Inflammatory Effects: It may help reduce inflammation and support overall health.
o Skin and Hair Health: Brahmi is used in skincare and hair care products due to its
soothing and nourishing properties.
o Joint Support: It supports joint health and comfort.
o Digestive Health: Brahmi is believed to aid digestion and promote gut health.
Remember to consult a healthcare professional before incorporating any herbal
supplements into your routine.
Neem (scientifically known as Bacopa monnieri) is an ancient herbal remedy
with proven benefits. It has been used in traditional Ayurvedic medicine for centuries.
Let’s explore its nutritional value and uses:
1. Nutritional Value of Neem Leaves (per 100g):
o Calories: Less than 50
o Protein: 2 grams
o Carbohydrates: 8 grams
o Fat: Trace amount
o Fiber: A very good source
o Iron: A very good source
o Calcium: A very good source
o Magnesium, Phosphorus, and Potassium: Also present
o Low in Sodium 1
2. Uses and Benefits of Neem:
o Hair Health: Neem seed extract contains azadirachtin, which fights parasites affecting
hair and skin, such as lice. It disrupts parasite growth and interferes with reproduction.
o Dandruff Treatment: Neem extract and nimbidin (found in neem oil) have anti-
inflammatory and antimicrobial properties, making them effective for treating dandruff
caused by fungal buildup on the scalp.
o Oral Health: Chewing neem bark promotes oral hygiene. Neem’s antiseptic, anti-
inflammatory, antioxidant, and immune-boosting properties may help relieve pain and
treat gingivitis, periodontitis, and tooth decay.
Remember to consult a healthcare professional before incorporating any herbal
supplements into your routine.
Amla (scientifically known as Bacopa monnieri) is an ancient herbal remedy
with proven benefits. It has been used in traditional Ayurvedic medicine for centuries.
Let’s explore its nutritional value and uses:
1. Nutritional Value of Amla (per 100g):
o Calories: 33
o Protein: Less than 1 gram
o Fat: Less than 1 gram
o Carbohydrates: 7.6 grams
o Fiber: 3.4 grams
o Vitamin C: 300 mg (more than twice the daily recommended value for adults)
o Iron: 0.5 mg
o Calcium: 25 mg
o Phosphorus: 27 mg
o Potassium: 198 mg
o Copper: 0.07 mg
o Magnesium: 10 mg
o Zinc: 0.12 mg
o Vitamin A: 290 IU
o Vitamin E: 0.8 mg
o Vitamin K: 0.5 µg
o B Vitamins: Thiamine (B1), Riboflavin (B2), Niacin (B3), Vitamin B6, Folate (B9)
o Phytochemicals: Polyphenols, alkaloids, and flavonoids 123 .
2. Uses and Benefits of Amla:
o Immunity Boost: Amla is a potent source of vitamin C, which supports the immune
system and fights infections.
o Diabetes Control: The soluble fiber in amla helps regulate blood sugar levels and reduces spikes.
o Digestive Health: Amla’s fiber aids in bowel regulation and may relieve symptoms of irritable bowel syndrome.
o Eye Health: Rich in vitamin A, amla improves vision and lowers the risk of age-related
macular degeneration.
o Memory and Brain Health: Amla’s antioxidants benefit memory by protecting brain
cells from free radicals.
o Hair and Skin: Amla promotes hair health, prevents dandruff, and nourishes the skin.
o Anti-Inflammatory Properties: Amla’s phytochemicals help lower inflammation in the
body.
Incorporating this ancient superfruit into your diet can improve overall health.
Remember to consult a healthcare professional before using any herbal supplements.
Shatavari (scientifically known as Asparagus racemosus) is an adaptogenic
herb used in Ayurvedic medicine. Let’s explore its nutritional value and uses:
1. Nutritional Value of Shatavari (per 100g):
o Calories: 20
o Carbohydrates: 4 g
o Protein: 2 g
o Dietary Fiber: 2 g
o Sugar: 2 g
o Potassium: 200 mg
o Sodium: 2 mg 1
2. Health Benefits and Uses of Shatavari:
o Antioxidant Properties: Shatavari is rich in saponins, which have antioxidant abilities.
It helps prevent free-radical cell damage and oxidative stress.
o Anti-Inflammatory Effects: The compound racemofuran found in shatavari acts
similarly to prescription anti-inflammatory drugs without serious digestive side effects.
o Immune System Boost: Shatavari is used as an immunity booster. It improves immune
response and overall health.
o Cough Relief: Shatavari root extract has been studied as a natural cough remedy,
comparable to prescription cough medicine.
o Diarrhea Treatment: Folk remedies use shatavari for diarrhea. Studies show it helps
stop diarrhea in rats.
o Diuretic Properties: Shatavari acts as a diuretic without causing acute side effects 2 .
Remember to consult a healthcare professional before incorporating any herbal
supplements into your routine.
Guggul (scientifically known as Commiphora wightii and other related
species) is a gum resin obtained from plants native to India, Bangladesh, and Pakistan. It has been used for centuries in Ayurvedic medicine to treat various health conditions.
Let’s explore its nutritional value and uses:
1. Nutritional Value of Guggul (per 100g):
o Calories: Approximately 20
o Carbohydrates: 4g
o Protein: 2g
o Dietary Fiber: 2g
o Potassium: 200mg
o Sodium: 2mg 1
2. Health Benefits and Uses of Guggul:
o Anti-Inflammatory Properties: Guggul is praised for its anti-inflammatory effects. It
may help treat conditions such as acne, eczema, psoriasis, and arthritis.
o Weight Loss: Some studies suggest that guggul may promote weight loss.
o Hypothyroidism: Guggul has been used to support thyroid function.
o Cholesterol and Blood Sugar Management: It may help manage cholesterol and
blood sugar levels.
o Skin Health: Guggul-based creams have shown improvements in psoriasis and eczema symptoms.
o Heart Health: By reducing LDL cholesterol and triglycerides, guggul may help prevent heart disease.
Remember to consult a healthcare professional before incorporating any herbal supplements into your routine.
Triphala is an ancient Ayurvedic herbal formula consisting of three medicinal
plants native to India. Let’s explore its nutritional value and uses:
1. Nutritional Value of Triphala (per 100g):
o Calories: Approximately 10
o Protein: 0 grams
o Fat: 0 grams
o Carbohydrates: 3 grams
o Fiber: 1 gram
o Sugar: 0 grams 12 .
2. Health Benefits and Uses of Triphala:
o Digestive Health: Triphala supports healthy digestion, alleviates constipation, and
promotes regular bowel movements.
o Antioxidant Properties: It contains powerful antioxidants that protect against free
radicals and oxidative stress.
o Oral Health: Triphala is used for oral hygiene, gum health, and preventing dental
cavities.
o Weight Management: Some studies suggest it may aid in weight loss.
o Overall Well-Being: Triphala is believed to promote longevity and overall health.
Remember to consult a healthcare professional before incorporating any herbal
supplements into your routine.
Certainly! Bitter melon (also known as bitter gourd or Momordica charantia) is a unique fruit with impressive health benefits. Let’s explore its nutritional value and uses:
1. Nutritional Value of Bitter Melon (per 100g cooked):
o Calories: 24
o Fat: 0.2g
o Sodium: 392mg
o Carbohydrates: 5.4g
o Fiber: 2.5g
o Sugar: 2.4g
o Protein: 1g
o Potassium: 395.6mg
o Magnesium: 19.8mg
o Vitamin C: 40.9mg
o Folate: 63.2mcg
2. Health Benefits and Uses of Bitter Melon:
o Blood Sugar Control: Bitter melon has been studied for its role in managing blood sugar levels. It may help reduce hemoglobin A1c and fructosamine levels.
o Antioxidant Properties: Rich in antioxidants, bitter melon protects cells from damage caused by free radicals.
o Abdominal Obesity Reduction: Preliminary studies suggest it can reduce visceral fat storage.
o Enhances Immunity: Bitter melon contains proteins that support immune functions.
o Skin Health: It’s used for skin conditions due to its anti-inflammatory properties.
o Oral Health: Bitter melon supports oral hygiene and gum health.
Remember to consult a healthcare professional before using any herbal supplements.
Garcinia cambogia (also known as Malabar tamarind or brindle berry) is a
tropical fruit native to Southeast Asia. It has gained popularity for its potential health
benefits. Let’s explore its nutritional value, uses, and more:
1. Nutritional Value of Garcinia Cambogia (per 100g):
o Calories: Approximately 70
o Carbohydrates: 6g (1g net carbs)
o Fat: 3g
o Protein: 3g 1
2. Health Benefits and Uses of Garcinia Cambogia:
o Weight Loss Support: Garcinia cambogia is often promoted as a weight loss aid.
Some studies suggest it may help reduce appetite and increase calorie burning.
o Boosting Serotonin Levels: Early trials indicate that it may increase serotonin levels in
the brain, potentially benefiting mood and mental health.
o Anti-Obesity Effects: The compound hydroxycitric acid (HCA) found in garcinia
cambogia has been associated with anti-obesity effects.
o Appetite Suppression: Some research suggests that HCA may help reduce appetite.
o Cholesterol and Blood Sugar Management: It may have positive effects on
cholesterol and blood sugar levels.
Remember that while some health claims are promising, scientific evidence is still
limited. Always consult a healthcare professional before using any herbal supplements.
Certainly! Indian ginseng, also known as ashwagandha (Withania somnifera), is a
powerful herb with a rich history in Ayurvedic medicine. Let’s explore its nutritional value
and potential uses:
1. Nutritional Value of Ashwagandha (per 100g):
o Calories: Approximately 20
o Carbohydrates: 4g
o Protein: 2g
o Dietary Fiber: 2g
o Potassium: 200mg
o Sodium: 2mg
2. Health Benefits and Uses of Ashwagandha:
o Stress Reduction: Ashwagandha is known for its adaptogenic properties, helping the
body cope with stress and anxiety.
o Cortisol Regulation: It may lower cortisol levels, the stress hormone.
o Improved Sleep and Mental Alertness: Some studies suggest it may enhance sleep
quality and mental focus.
o Potential Hormonal Effects: Ashwagandha may affect hormones and thyroid function.
o Antioxidant Properties: Rich in antioxidants, it protects against free radicals.
o Other Possible Uses: It’s also explored for its potential benefits in improving memory,
supporting immune health, and promoting overall well-being.
Remember to consult a healthcare professional before incorporating any herbal
supplements into your routine.
Certainly! Moringa oleifera, commonly known as drumstick tree or horseradish tree,
is a remarkable plant with a wide range of health benefits. Let’s delve into its nutritional
value and explore its uses:
1. Nutritional Value of Moringa Oleifera:
o Moringa leaves are an excellent source of essential nutrients:
Protein: 2 grams
Vitamin B6: 19% of the recommended daily allowance (RDA)
Vitamin C: 12% of the RDA
Iron: 11% of the RDA
Riboflavin (B2): 11% of the RDA
Vitamin A (from beta-carotene): 9% of the RDA
Magnesium: 8% of the RDA
o The pods are exceptionally rich in vitamin C, providing 157% of your daily requirement
per cup of fresh, sliced pods (100 grams).
2. Health Benefits and Uses of Moringa Oleifera:
o Antioxidant Properties: Moringa leaves contain several antioxidant compounds that
combat free radicals and oxidative stress.
o Blood Sugar Regulation: Some studies suggest it may help manage blood sugar
levels.
o Anti-Inflammatory Effects: Moringa may reduce inflammation and support overall
health.
o Skin and Hair Health: It’s used in skincare and hair care products due to its nourishing
properties.
o Digestive Health: Moringa supports gut health and aids digestion.
Remember to consult a healthcare professional before incorporating any herbal
supplements into your routine.
Certainly! Psyllium husk is a concentrated source of dietary fiber derived from the
seeds of the Plantago ovata plant. It has several potential uses and benefits:
1. Baking Products:
o Bakers often use psyllium to thicken bread products and cakes.
o Psyllium absorbs moisture, giving the finished product a dense, thicker texture.
o Many low-carb bread recipes use psyllium to achieve the typical thickness of regular
bread.
2. Commercial Thickener:
o Psyllium husk is popular as a thickener in the food industry.
o Common foods like ice creams, cakes, frozen desserts, and milkshake products use
psyllium.
3. Health Purposes:
o Many people take psyllium husk as a dietary supplement for its purported health
benefits.
o Claims include improving conditions like constipation, blood glucose levels, and more.
Nutrition Facts (Per tablespoon):
Calories: 16.75 kcal
Carbohydrates: 6.47 g
Fiber: 6.47 g
Sugars: 0 g
Fat: 0.04 g
Protein: 0.39 g
Since our body does not digest the carbohydrate in psyllium husk, it contains zero ‘net
carbs’ (total carbohydrate minus fiber) per serving 1 .
Remember to consult a healthcare professional before incorporating any herbal
supplements into your routine.
Certainly! Papaya leaves (from the Carica papaya tree) have unique properties and are
used in various culinary and folk medicine practices. Let’s explore their nutritional value
and potential uses:
1. Nutritional Value of Papaya Leaves:
o Papaya leaves contain many beneficial compounds, including:
Flavonoids
Phenolic acids
Saponins
o They are rich in antioxidants, which protect against free radicals and oxidative stress.
o High vitamin C content helps boost the immune system and reduce inflammation 1 .
2. Potential Uses and Benefits of Papaya Leaves:
o Dengue Fever: Papaya leaf extract may help treat symptoms associated with dengue
fever by increasing blood platelet levels.
o Blood Sugar Control: Used in Mexican folk medicine to improve blood sugar control,
but more research is needed.
o Digestive Health: Papaya leaf teas and extracts are used to alleviate digestive
discomfort.
o Skin and Hair Health: Papaya leaves have soothing properties for skin and hair.
o Anticancer Properties: Some studies suggest anticancer effects, but more research is
required.
Remember to consult a healthcare professional before using any herbal supplements.
Certainly! Mentha, commonly known as mint, is a versatile herb with various nutritional
and health attributes. Let’s explore its benefits:
1. Nutritional Value of Mentha:
o Antioxidant Potential: Mentha species contain unique antimicrobial, antidiabetic,
cytotoxic, and antioxidant compounds.
o Flavor and Aroma: The aromatic and flavor compounds in Mentha enhance the
nutritional value of food.
o Phytoconstituents: Phenols, flavonoids, terpenes, quinines, and polysaccharides
contribute to its health benefits.
2. Health Benefits and Uses:
o Cardiovascular Health: Mentha phytochemicals may help control and cure
cardiovascular diseases.
o Sugar Replacement: Mentha products can replace sugar, reducing the risk of diabetes
and heart issues.
o Digestive Comfort: Mentha teas and extracts alleviate digestive discomfort.
o Skin and Hair Health: Soothing properties benefit skin and hair.
o Antimicrobial and Antioxidant Properties: Mentha supports overall well-being.
Remember to consult a healthcare professional before incorporating any herbal
supplements into your routine.
Certainly! Capsaicin, the compound responsible for the spicy heat in chili peppers,
offers a range of health benefits. Let’s explore its properties:
1. Heart Health:
o Capsaicin’s anti-inflammatory qualities contribute to heart health.
o A 3-month study found that capsaicin reduced heart disease risk factors in adults with
low HDL cholesterol levels.
2. Weight Loss:
o Capsaicin may slightly increase metabolism and fat burning.
o It might also reduce appetite, aiding weight management.
3. Pain Relief:
o Capsaicin is a key ingredient in pain-relief treatments.
o Over-the-counter creams, lotions, and patches help with mild joint or muscle pain.
o Prescription-strength patches treat conditions like postherpetic neuralgia and diabetic
nerve pain.
4. Health Risks:
o Some people are more sensitive to capsaicin.
o Possible side effects include nausea, vomiting, and diarrhea.
o Capsaicin irritates the digestive tract lining.
Remember to consult a healthcare professional before using any herbal supplements.
