Why PM Narendra Modi mentioned Ashwagandha in his speech: 4 brilliant ways to include it in daily meals

India's culinary culture is deeply rooted in Ayurveda. Kitchens here are deeply inspired by the traditional culture of cooking with herbs and spices with healing benefits. They are not just aromatic but also rich in medicinal benefits that help protect the human body from many seasonal infections. One such Indian herb is Ashwagandha. For the unversed, Ashwagandha is an herb that works as a tonic and helps promote vitality, longevity, and balance across body and mind. Even Narendra Modi, Prime Minister of India, talks about it and refers to the magical benefits this herb offers. Addressing the 2nd WHO Global Summit on Traditional Medicine, he said, "While the herb has been used for centuries in India, its global demand rose significantly during the COVID-19 pandemic. He pointed out that a special global discussion on Ashwagandha was held during the summit, where international experts deliberated on its safety, quality, and therapeutic use, reaffirming India’s commitment to integrating time-tested remedies into global public health systems through scientific evidence."

Also known as Indian ginseng or Indian winter cherry, or the herb Vitania sluggard (Withania somnifera), “Ashwagandha” is derived from the word “ashwa”, meaning horse. It is said that after consuming the root, one gains powers similar to that of a horse. The second part of the name “gandha,” means fragrance and refers to the characteristic smell of the fresh root of the plant. As per the legends, since ancient times, it has been traditionally used in Ayurvedic medicine as a substance that strengthens the nervous system. This is evidenced by its adaptogenic effects and medicinal uses—the so-called “rasayana”. It supports thyroid function and reproductive health in both men and women. And it also helps manage cholesterol levels and reduces oxidative stress linked to heart disease. And as per experts, it is also known to improve focus, memory, and cognitive performance, making it beneficial for students and professionals alike.

As per a PMC report titled, Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review, ashwagandha is said to have neuroprotective, sedative and adaptogenic effects and effects on sleep. It also states that this herb has anti-inflammatory, antimicrobial, cardioprotective and anti-diabetic properties. The history of its use in traditional Indian medicine dates back nearly 3000 years. Its root has been used as an aphrodisiac, narcotic, tonic, diuretic, anthelmintic and stimulant. It is naturally native to India, but it is also cultivated in other areas such as the Mediterranean countries, the Himalayan areas, Africa, Canary Islands, Cape of Good Hope and Australia. Additionally, there is evidence to suggest that Ashwagandha supplementation may be helpful in infertility, anticancer and antidiabetic treatment. Studies have suggested that Ashwagandha may exhibit cardioprotective properties, be helpful in the treatment of sleep disorders, improve stress resilience, reduce anxiety, be helpful in hypothyroidism, and enhance muscle strength and recovery. As per experts, by reducing oxidative stress and inflammation, ashwagandha supports longevity and overall vitality.

It is considered as a night tonic and all you need to do is, mix ¼ tsp ashwagandha powder into warm milk with a pinch of cinnamon or nutmeg and consume it an hour before going to sleep. It helps manage stress and support better sleep. One can also add powdered nuts to the milk and increase its nutritional value. Chop a few almonds and cashews, roast them, and then blend into a powder and add to the drink. Stir well and consume. One can also make kheer with the same concept. All you need to do is, boil milk, add soaked rice and simmer it well. Add sugar, saffron, and ashwagandha towards the end and serve it hot or cold, as desired.

One can also add a small pinch of ashwagandha powder to fruit smoothies, banana–date shakes, or oats. To begin with chop a few apples, bananas, kiwi fruit, and add some berries to the fruit bowl, top it with a tsp of honey and then add a pinch of ashwagandha powder. Give it a good mix and enjoy. One can also add the powder to the yogurt soaked chia seeds bowl, top it with some roasted seeds and chopped fruits and then add a pinch of the powder. Mix well and eat. Else, make a smoothie with curd, bananas, and soaked nuts. Add a pinch of the powder on top and drink it fresh. For the berries smoothie, blend your favourite berries along with curd, nuts, and seeds along with a pinch of ashwagandha powder and sip it fresh.

This is a smart way of making kids consume ashwagandha. And to make it, combine 1 cup wheat flour, 1/2 tsp ashwagandha powder, 1/2 tsp baking powder, 1/2 tsp baking sosa, 1/4 tsp cinnamon powder, a pinch of salt and 1/2 cup jaggery along with 1/4 cup cold butter, vanilla extract and nuts to knead a soft dough. Shape them into cookies and bake for 12-15 minutes at 180°C and on a baking tray lined with parchment paper. Store them in a jar and consume with milk in morning.

Another popular method of adding this herb to daily diet is by brewing ashwagandha powder with 2 cups of water, and then adding 1 tsp grated ginger, 2-4 tulsi leaves, and a pinch of black pepper. Bring it to a boil, strain and sip it warm in the morning.

One can also blend ashwagandha into homemade laddoos made with dates, nuts, and ghee during winters. To make this, roast nuts like almonds pistachios, and walnuts in ghee. Let them cool down and blend them well. Heat the deseeded dates and mash them all together, add a pinch of ashwagnadha powder and then bind them into laddoos. Store in a jar and consume one laddoo a day.

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