Ashwagandha, Top Ayurvedic Rasayana Herb

Ashwagandha root is one of the top most highly valued tonic herbs commonly utilized in Ayurvedic herbalism. Known as “Indian ginseng” for its energizing, strength building and restorative impact, it helps to relieve physical fatigue and is particularly famous for its revitalizing effects on the male reproductive system.

Traditionally consumed with other Ayurvedic herbs in herbal formulations geared to specific constitutions or body types, ashwagandha is found in many blends for addressing adrenal exhaustion, insomnia, hormonal imbalance, anxiety and debilitating weakness.

While the leaves of the plant have respected therapeutic value, the root of the ashwagandha shrub is the most common part used for herbal supplementation. Typically, the long slender roots are harvested when mature after a full growing cycle and sometimes sold as a whole dried root or in pieces. It is, however, more universally available as a bulk powder, encapsulated powder or compressed tablet.

In Chinese medical terms, it is considered both a renewing kidney Yang tonic and Chi (Qi) activator. Although, it is often seen as a male libido enhancer, it is generally fortifying for the reproductive system in both men and women alike.

According to herbalist Dr. Michael Tierra, author of Planetary Herbology, “It is easily the most potent tonic aphrodisiacs in the entire botanical kingdom.” (*)

Recognized as an ancient Ayurvedic “rasayana” herb used for thousands of years in the traditional Indian herbal system, it can be a rejuvenating yet calming nerve tonic and a frequent ingredient utilized in many energy building preparations to promote vigor, vitality and, according to Ayurvedic scriptures, increase one’s lifespan.

Rasayana herbs, like ashwagandha, are believed to nourish the whole body by strengthening the primordial tissue. Rasayana literally means “the path that rasa takes” (rasa: the primordial tissue and plasma; ayana: the path).

Functioning as an adaptogen, ashwagandha root and its herbal actions are double directional, offering different effects depending on what is most needed by any one individual. In other words, it can be stimulating like Panax ginseng or calming like American ginseng. Generally, it known to ground, center and enliven ones natural energy especially when used for an extended period of time.

Root powders and extracts have been examined for their ability to heighten resilience to stress and improve the body’s defense against disease through active antioxidant and anti-inflammatory compounds such as the specific phytochemicals referred to as withanolides.

Scientifically studied for decades regarding this range of unique plant substances, withanolides, like withaferin A, have been shown to provide immune modulating and neuroprotective activity as well as qualities as antitumor agents.

Consumed as a tea, powder, tablet or as a tinctured extract, the root of ashwagandha is a nourishing herb suitable for a wide range of people from children to seniors. (*)

Ashwagandha is particularly good for correcting Vata imbalance and is a top renowned tonic for the elderly due to its potential usefulness as a pain reliever, anti-inflammatory and respected influence as a nourishing herb for nervous debility.

Understanding your body type, or “dosha”, is paramount in Ayurvedic medicine and is important for tailoring a dosha-balancing diet with a list of foods and Ayurvedic herbs, like ashwagandha, that are specific for your unique constitution and acute or chronic issues.

In the Ayurvedic system of medicine, this can be a preventative approach to health as it helps you to avoid sickness and disease before it takes form. Often times it is additionally beneficial to seek the advice of a qualified Ayurvedic practitioner, who can further evaluate your individual needs and the herbs best suited for your distinct situation and health concerns.

When to Take Rasayana Herbs

It is generally recommended in Ayurveda to undergo “rasayana therapy” (using rasayana herbs) after a detox or cleansing regimen. This is a time when the systems of the body are more receptive and “open to” the assimilation of rasayana herbal supplementation.

In the words of Dr. Harsharnjit Puri, “It has been stressed that Rasayana administered without these treatments is like seed sown on barren land, from where no good results can be expected.”

What is Ashwagandha?

Ashwagandha root (Withania somnifera) comes from the class of nightshades or family Solanaceae. It has been used as a popular herb in India and neighboring countries for literally thousands of years. Mentioned in classic herbal Ayurvedic texts, like the Charaka Samhita and the Bhavaprakasha, it was used extensively and incorporated into traditional preparations for a number of health issues.

Also known as winter cherry or poison gooseberry, the ashwagandha plant is a low growing perennial shrub, usually reaching heights of between 14–30 inches (35–75 cm) tall. Similar to the golden berry plant (Physalis peruviana), Withania somnifera produces flowers that eventually develop fruits within a papery thin skin or calyx. Unlike golden berries, however, the red-orange fruits are not usually consumed as a food source. The seeds within the berry are used as a replacement to rennet in cheese making and the berry pulp can be used as a poultice along with the leaves directly on the skin.

Ashwagandha is widely cultivated and most notably grown for its long slender roots that are typically harvested after the first year’s growth cycle. The cultivated plant is believed to have originated in Rajasthan, India where it was known as asgandh nagori.

The taste of the root is bitter, astringent and sweet. Mixed with water, clarified butter, honey or milk, it is most commonly used as a fine powder, created by grinding the unprepared dried roots.

Withania somnifera is known to produce certain alkaloid substances, such as ashwaganidhine, ashwagandhine and somniferine, that are uniquely found exclusively within this particular plant species.

Grow Your Own Ashwagandha Plant

We always promote growing your own superfoods and herbs whenever possible. Many species grow exceptionally well in permaculture settings with other types of edible foods and herbs.

Although ashwagandha is native to drier regions of India, it has also adapted to many tropical, subtropical and temperate climate zones around the world. As a perennial herb, it will live for two years or more, but will die back in the colder seasons and regenerate in the spring.

If you happen to have an outdoor garden space, seed packets can be purchased online to grow your very own ashwagandha plant. Because the long roots grow fast and need space to grow deep into the soil, it is not as suitable for growing in pots. The berries, which contain many seeds, can be saved to grow more ashwagandha the following year. They can be sown in pots, like you would tomatoes (another nightshade), and transplanted as starts.

Many herbalists suggest harvesting the root after the first year’s growth cycle, or no more than two years for maximum potency. The roots are harvested after the berries have ripened and the leaves begin to dry.

Immune Modulating and Stress Reducing Influence

Ashwagandha is a powerful immune system modulator that functions specifically as an adaptogen. Adaptogens, a common term used when referring to a number of Chinese major tonic herbs, help to increase our body-mind’s ability to “adapt” to daily life stress. They can act as a buffer protecting the body from the effects of trauma, anxiety and fatigue by normalizing the over-activity or under-activity of the organs and glands.

These qualities are beneficial for long term nerve regeneration and have a positive influence on the adrenals and the entire nervous system.

In Ayurveda it is considered one of the top rasayana tonics, specific for its effects at enhancing physical strength, stamina and “Ojas”, or the primal energy, essence similar to “Jing” in Chinese medicine.

In a randomized double-blind study analyzing the effectiveness of ashwagandha root extract on reducing stress and anxiety in adults, it was concluded that it “safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.”

Rasayana herbs, like ashwagandha, are commonly utilized in the Ayurvedic practice of rejuvenation therapy, or rasayana chikitsa, and are valued as deeply nourishing herbal substances. As mentioned, they are especially appropriate after a cleansing period like pancha karma.

The root, with similar properties to that of rhodiola, is highly prized for its revitalizing effects on nerve and brain function and known to be helpful in the treatment of anxiety induced depression. It is currently being researched as an alternative treatment for those with degenerative diseases such as Parkinson’s and Alzheimer’s.

According to the journal, Alzheimer’s Research and Therapy, “A recent double-blind, randomized, placebo-controlled study on the effects of ashwagandha on stress found that it reduced symptoms of stress and inability to concentrate and reversed forgetfulness in a dose-dependent manner.”

Contains Unique Plant Compounds Called Withanolides

Ashwagandha root, as well as the leaves, have been extensively researched for their active triterpenoids and steroidal lactones referred to as withanolides. Withanolides are a class of naturally occurring phytochemical compounds common to many species in the nightshade family Solanaceae. This includes the golden berry species which also, like the ashwagandha plant, has a similar papery calyx surrounding its fruits.

In current research published in the 2015 Journal of Advanced Pharmaceutical Technology and Research it was identified that approximately 35 withanolides have been isolated from the roots. The major ones being withanoside V, withaferin A, withanolide A and withanolide B.

Withaferin A was the first withanolide isolated from the ashwagandha species and is the one most discussed in scientific literature as it has been shown to possess a number of benefits, including significant antitumor and anti-inflammatory activity. Withaferin A is one of the main withanolide compounds responsible for the roots effectiveness as an immune system modulator and neurological anti-anxiety agent.

Withanoside IV and V additionally play an important neuroregenerative role and have shown usefulness for spinal cord injury known to “improve hindlimb function and increase the myelin layer in the peripheral nervous system”, according to the previous journal mentioned. (*)

In a 2015 published study analyzing withanolide biosynthesis, the leaves were shown to be higher in withanolides suggesting that these properties actually transfer to the root system.

From an herbalist’s perspective, most roots of medicinal plants are most potent and ready for harvest after the leaves begin to lose their vitality in the fall season. Therefore, this withanolide transfer from leaves to roots does make sense as this is generally the time that the weather changes, signaling plants to store up nutrients and energy in their root system to persevere the colder winter months. This is the best time to harvest ashwagandha.

Aphrodisiac Properties and Benefits to the Reproductive System

Although considered an aphrodisiac for both men and women alike, ashwagandha is often viewed as a “male herb” and frequently compared to ginseng for its energy enhancing effects and ability to significantly heighten one’s sex drive.

According to herbalist Dr. Michael Tierra, “In the TCM system ashwagandha would be used as a Kidney Yang tonic because of its warming, aphrodisiac properties. One may have to take ashwagandha longer, at least a month, to notice its aphrodisiac effects.” (*)

In Ayurvedic medicine the roots are considered a top tonic herb for male sexual disorders, like low sex drive, impotence and infertility. In the classic Ayurvedic text Charaka Samhita, ashwagandha as well as mucuna pruriens, were identified in the same class of “vajikarana” herbs or reproductive tonics for promoting virility.

It has been identified in published research that the consumption of the root extract was shown to improve semen levels as well as provide an “increase in sperm concentration, ejaculate volume and motile sperm count” in addition to an “increase in the serum levels of testosterone.”

In another study it was stated that “Measuring various biochemical and stress parameters before and after treatment, suggested a definite role of stress in male infertility and the ability of W. somnifera to treat stress-related infertility.”

The health enhancing benefits of ashwagandha can be augmented with many other libido-supporting superfoods like pine pollen, schizandra, cistanche, tongkat ali, and cordyceps.

Ashwagandha’s Health Benefits for Women

Ashwagandha is also utilized as a helpful herb, along with a health promoting diet, for strengthening the female reproductive system. It is frequently combined with other Ayurvedic herbs such as shatavari as well as the Chinese blood tonic, dang quai and it is particularly useful in treatment of irregular menstruation and anemia.

Ashwagandha is also known to revitalize libido, improve sexual and reproductive functions for women as well as men.

In one study published in BioMed Research International it was recognized that supplementation with a high-concentration ashwagandha root extract was beneficial for improving sexual function in healthy women. “The results suggest that ashwagandha root extract could be useful for the treatment of FSD [Female Sexual Distress].”

Potential Energy Tonic for Increasing Physical Strength

Like ginseng and astragalus, ashwagandha is also classified as a rejuvenative Chi (Qi) tonic because of its  claimed actions at increasing physical strength and muscle mass beneficial for a wide range of people including children, seniors as well as body builders. It can be a preferred, as well as less expensive, option to ginseng which can be too over-stimulating for some people.

As mentioned in the book “Rasayana, Ayurvedic Herbs for Rejuvenation and Longevity”, the Indian name ashwagandha translates as “ashwa”, meaning “horse”, and “gandha”, meaning “smell.” This makes reference to the freshly harvested roots, which are believed to have a strong scent with a horse-like odor. This is of no surprise as potent aromas are commonly the case with many tonic roots. We, however, find that the dried roots or powders have a fairly mild earthy scent. In Ayurvedic texts, this association is also equated to the strength and sexual stamina of horses or stallions.

In a study analyzing the effects of Withania somnifera on muscle strength and recovery, it was reported that “ashwagandha supplementation is associated with significant increases in muscle mass and strength and suggests that ashwagandha supplementation may be useful in conjunction with a resistance training program.”

While these tonifying effects are somewhat like the stimulating effects of Panax ginseng, ashwagandha is referenced by many herbalists as a nervine tonic known to have a more calming effect that is soothing to the nervous system. We actually liken it to be a combination of both American ginseng, which is slightly sedating, and Panax ginseng, which is more of an herbal stimulant. But, again these properties are more or less relevant depending on one’s unique constitution and health issues.

Energetically it has a warming nature that is not as hot as Panax ginseng or as cooling as American ginseng.

Traditionally ashwagandha can be combined in restorative energy formulations using tribulus, brahmi as well as the various types of ginseng roots.

Can Promote Restful Sleep

Ashwagandha root is commonly ground into a fine powder and traditionally blended with ghee, honey or milk and consumed before bedtime to promote restful sleep. The Latin word “somnifera” actually means “sleep inducer”, which makes reference to its sedative tranquilizing nature.

This aspect of Withania somnifera is especially helpful for Vata body types or women with menopausal sleep disturbance due to changing hormonal influences. We find that it is also helpful to mix the powder with an infusion of other nervines like skullcap and chamomile to increase overall effectiveness.

In addition, women experiencing peri or post-menopausal symptoms also might like to combine ashwagandha with other herbs like shatavari and Am. ginseng, both cooling herbs frequently used in herbal formulations specific for such female life cycles.

May Support an Increase Thyroid Hormones

Adaptogens also work to regulate endocrine functions and ashwagandha is particularly known for its ability to help stimulate certain thyroid hormones, like T3 and T4.

While consuming regular dose amounts of the powder, capsules or teas can be useful for those with hyperthyroidism or an under-active thyroid, we always recommend seeking the advice of a qualified medical practitioner before attempting self-treatment.

Earlier studies reveal that ashwagandha root extract can stimulate thyroid hormones and significantly increase thyroxine levels (T4) and in another 2014 published study conducted on patients with biopolar disorder, it was shown that “the thyroid enhancing properties of ASW [ashwagandha] may also represent a clinical opportunity for the treatment of subclinical (mild) hypothyroidism.”

He Shou Wu,

He shou wu, also known as fo-ti or Polygonum multiflorum, is classified as one of the premier major tonics in Traditional Chinese Medicine. It has been used for centuries as a Taoist longevity herb fundamental for increasing Jing and kidney Yin, the deep primordial stored life force that fuels all other energies.

The Taoist philosophy of “internal alchemy” claims that preserving one’s Jing is an essential component to prolonging one’s lifespan.

In today’s modern fast paced world, many people are burning up this energy reserve at a rapid rate with the use of stimulants and excessive lifestyle habits that can over time cause adrenal fatigue and deep depletion of kidney Yin.

He shou wu teas and extracts can be especially appropriate in such instances for their restorative building properties that help to replenish what the Chinese consider to be the “root of our vitality” seated in the kidneys, the center of Yin and Yang for the entire body.

As one of the great herbal adaptogens, fo-ti possesses cumulative actions that are both energizing to the body yet calming to the nervous system.

One of our personal favorite top superfoods, it additionally serves to tonify the liver functions, build the blood, fortify the muscles, bones and tendons as well as enhance sexual libido and fertility in both men and women. It is highly revered for its ability to encourage hair growth and slow down the effects of aging, including the premature graying of the hair.

Tonic herbs, like fo-ti, are considered to be “foods” that are safe and most effective when prepared and consumed on a regular basis.

The root has a distinctive sweet yet slightly bitter taste and a warming quality. As a deep red-brown colored tea decoction, fo-ti has a rich robust flavor that is usually very pleasant to drink all by itself or can be incorporated with other tonic herbs.

For convenience cured he shou wu is also available as a powdered or encapsulated hot water extract that can be added to drinks or taken in capsule form.

It is also widely used in many pre-formulated extracts using different combinations of herbs specific for influencing certain health conditions.

What is He Shou Wu?

He shou wu comes from the species commonly referred to as Polygonum multiflorum, but also occasionally goes by the species name Fallopia multiflora.

From the buckwheat or knotweed family Polygonaceae, it is native to mountainous regions of central and southern China but also grows in North America where it is known as fleeceflower root.

He shou wu, the Chinese pinyin translation, is pronounced “ho (or huh) show woo” and is occasionally spelled “ho shou wu” for this reason. As we mentioned, it is also frequently referred to as “fo-ti” root, primarily in non-Asian countries.

He shou wu is a vine-growing species, like schizandra, that is mainly utilized for its potent tuberous root. Most roots sold commercially are imported to other countries from China, which has been a prime habitat for growing fo-ti on a commercial scale for centuries.

Fo-ti is well-known for its ability to concentrate an enormous amount of Chi (Qi) into its root system, which especially accumulates over a period of time.

Because of this quality, it usually comes in different grades, such as “premium” or Grade 1 as well as “good” or Grade 2. The grading system is based on the age of the root. The smaller younger roots of 3-4 years in age are believed to be less potent than larger older roots of 5-10 years or beyond. Generally, the older the root the sweeter the flavor and higher the medicinal components.

Prepared He Shou Wu Vs. Unprepared

The two main forms of he shou wu are called prepared or “red fo-ti” and raw (unprepared) or “white fo-ti.” It is very important to note that there is a very big distinction between prepared and unprepared he shou wu root. The one we are referring to on this page is the PREPARED variety.

Prepared or “cured” he shou wu, refers to the traditional method used to prepare the root for use as a tonifying herbal substance which is then further decocted or tinctured. This preparation technique basically involves stewing the sliced raw roots in a black soybean broth for many hours, usually in accordance with customary Chinese standards. Additional procedures can also involve various steaming and drying techniques. This turns the roots a dark to medium black-brown color with a sometimes slight reddish pigmentation when thinly sliced, hence the name “red” fo-ti.

This preparation process essentially decreases the conjugated anthraquinones and potential toxic components in the raw root and increases the free form anthraquinones that have many health-enhancing restorative properties. Again, this is the ONLY type of fo-ti we would recommend using on a regular long-term basis.

Raw roots are “uncured”, straight, dried sliced roots from fresh plant material and are typically a beige-light brown color with a firm texture. Unprepared fo-ti is NOT considered a Chinese tonic herb because of its laxative qualities and potential toxicity which can cause unwanted side-effects. It should NOT be consumed in large quantities or for an extended period of time.

Chinese Yin Jing Longevity Tonic

Prepared he shou wu, its decocted teas and extracts, have been utilized for centuries in Chinese herbalism as a premier Yin Jing tonic and “anti-aging” herb that can be consumed daily to support one’s deepest stored energy reserve or Jing essence. Believed to encourage a healthy long life with prolonged use, the root is said to “help return an aging person to youthfulness and to keep a young person young.”

Jing, one of the three treasures, is directly related to “kidney Yin”, often viewed as the fuel behind the fire of all life energies. Kidney yin naturally gets depleted as we age, causing drying of the skin, hair and tissues. We can also become prematurely deficient from ongoing stress, overwork and excessive lifestyle habits.

A common herbal ingredient in numerous longevity preparations, he shou wu deeply nourishes and replenishes kidney Yin, also associated with the kidney-adrenal system and reproductive organs and glands.

Major tonics, like he shou wu, are also considered adaptogens, a term which defines its ability to modulate immune and endocrine functions, ultimately decreasing the impact that various stress factors can have on long-term health.

He shou wu root is especially famous for increasing sexual libido, enhancing fertility and is, like eucommia, known to support healthy bones, ligaments, tendons and muscles, increasing structural stability which can be particularly beneficial for seniors. One 2017 published study, in fact, indicates that kidney Yin herbs are helpful for the treatment of osteoporosis. (*)

It is important to emphasize that the restorative herbs, like fo-ti, should not be considered a quick-fix for harmful lifestyle practices or over-indulgences, but are rather used as regular food-like substances that work most appropriately in conjunction with health promoting diet and balanced daily life.

Effects on Gray Hair and Hair Growth

He shou wu or fo-ti root, when used as a prepared tonic herb consumed on a consistent basis is very well-known throughout the Orient for its ability to not only slow down the process of graying hair but in some cases can actually help to restore pigment.

This property is closely related to fo-ti root’s rejuvenating effects on the kidney-adrenal system and signs of gray hair are, according to TCM, usually an indication of depletion in this vital organ region. Although genetic weakness can play a part, an overly stressed lifestyle is also known to encourage premature graying and aging in general.

The production of melanin is also shown to be a factor. In a documented 2017 study, it was proposed that Polygonum multiflorum root extracts “could be used as a potential agent for the treatment of early hair graying and other loss pigmentation-related diseases.” In vitro (test tube) and in vivo (living organism) testing showed that it “significantly induced melanin synthesis.” (Source)

Likewise, in other 2017 research published in the International Journal of Cosmetic Science, it was identified that Polygonum multiflorum “protects in vitro primary human foreskin melanocytes from the deleterious effects of H2 O2 exposure and improves pigmentation within ex vivo human hair follicles” and was further suggested as a possible “strategy for the prevention of oxidative stress-induced hair graying.” (*)

He shou wu is also a very well-known supplement to take for enhancing hair growth and is commonly used in tonic herbal formulations specifically for this reason. (*) This can be especially relevant to women in menopausal years who frequently experience hair loss as a result of hormonal fluctuations.

Quality is very important when it comes to this particular herb. Older “premium” grade he shou wu roots are known to be more effective for hair growth and retaining one’s natural color pigmentation.

Influential as a Blood Builder and Liver Tonic

He shou wu is likewise considered tonifying to the liver and bloodstream as well as the kidneys. Prepared teas and extracts, according to Chinese herbalism, encourage protective effects to the liver organ as well as help to purify and build the blood.

It is notably high in iron and lecithin, two dietary nutrients helpful for hemoglobin and red blood cell formation. He shou wu is a primary herbal ingredient in the famous blood building Chinese patent formula known as Shou Wu Chih, also considered a longevity Jing tonic elixir.

About Claimed He Shou Wu Root Toxicity

While prepared he shou wu has been utilized for centuries for its beneficial attributes and tonifying properties, raw unprepared roots and lower quality fo-ti products and patent formulas have been shown to be potentially toxic to the liver when used on a regular basis.

Some of the scientifically isolated compounds thought to be responsible are especially found in the unprepared roots, which contain certain concentrated stilbenes or anthraquinones.

Although this topic is still currently being researched, in a 2015 review it was shown that processing of the roots displayed lower toxicity in animal experiments and significantly reduced the amount of specific chemical compounds. (*)

We would also like to mention, that we highly advise purchasing quality cured roots or prepared extracts that are organically certified and/or lab tested to ensure purity. Some low quality Chinese herbs, and Chinese patent medicines, have a reputation for their high levels of contaminants, like heavy metals, which can subsequently be harmful to the liver organ with prolonged use. (*)

Boosts Potential Anti-Aging Antioxidants

One of the claimed benefits of ritual consumption of he shou wu brews and/or extracts includes its capacity at activating certain enzymatic antioxidants, particularly the anti-aging compound referred to as SOD or superoxide dismutase. SOD is one of the body’s principal internal antioxidant defense mechanisms known for its critical part in reducing oxidative stress and the effects of damaging free radicals.

In some studies, Polygonum multiflorum stilbene glycosides have been one of the components identified to have this protective effect as it upregulates both the cellular antioxidant SOD as well as glutathione peroxidase. (*)

Fo-ti is additionally high in the dietary mineral zinc, which is required for the production of certain enzymatic antioxidants, like SOD. Zinc is also important for sexual and reproductive functions.

Other 2016 research also indicates that the compound known as THSG, a stilbene glycoside similar to resveratrol, also plays a role in “delaying senescence and in treating aging-related diseases, especially in the cardiovascular and nervous system.” (*)

He shou wu-derived THSG extracts have likewise been demonstrated in other evidence to have a neuroprotective influence on diseases like Parkinson’s in MPTP-induced mice. (*) These effects in previous studies have been labeled antioxidants for their “potential as a therapeutic intervention for treatment of oxidative neuronal death.” (*) Similarly, alcohol extracts were shown to be beneficial for learning and memory. (*)

Top 10 Superfoods to Add to Your Diet

This is our top 10 superfoods list of recommendations for those of you looking to increase your own nutrition potential by eating some of the best quality “nutritionally condensed” foods available.

As problems associated with adrenal fatigue, malnourishment, neurotoxicity and autoimmune disorders are becoming more common these days, it is sometimes necessary to look to a higher class of foods, herbs and superfruits and truly use the substances you eat as your medicinal allies.

These particular superfoods happen to be 10 of our personal favorites that can be easily added to blended drinks, recipes or taken in supplement form.

Whether you are embarking on a complete dietary makeover or merely inspired to begin increasing immediate nutrient uptake, this list below will give you some options of where you might want to begin.

These are plant-based foods, tonics, algaes and extracts chosen to provide a full spectrum of possibilities for naturally enhancing energy levels and encouraging greater states of health and well-being.

Comprised of unique and/or highly concentrated constituents not present in everyday foods that we typically consume, this group may include condensed amounts of minerals, polysaccharides, chlorophyll, omega-3’s, enzymes, carotenoids, B vitamins, vitamin C, adaptogenic elements as well as numerous plant-specific compounds.

Certain superfoods on this list may personally call out to you, whereas others might be less appropriate for you and your current health goals.

Learn more about each specific variety on the pages of this website.

1) Reishi Mushroom

Reishi is a medicinal mushroom variety commonly used today in the form of a powdered or encapsulated hot water extract as well as a decocted tea. It has been utilized for centuries by Asian cultures and is classified as major Chinese tonic herb because of its qualities as an adaptogen.

Often called “the great protector”, reishi can assist in modulating immune response with effects that calm and protect the central nervous system as well as support liver and cardiovascular functions when taken on a consistent basis.

Containing a high number of beta-glucan polysaccharides and antioxidant triterpenes, like ganoderic acid, it is often used therapeutically as an anti-inflammatory and antitumor agent. (*)

As a liver tonic, it helps to cleanse and nourish the blood and its hepatoprotective compounds, like ganoderic acid A and ganoderic acid B, have been recognized to protect against liver damage.

In recent years, the “spores” or “seeds” of the reishi mushroom (Ganoderma lucidum) have been identified to contain particularly high amounts of health-enhancing triterpenes and are now frequently sold as a spore oil, spore powder, triterpene crystals as well as added to reishi mushroom extracts. (*)

2) Spirulina

Spirulina is a type of microalgae that was coined “the best food for the future” because of its excellent capacity at producing high quality condensed complete protein and essential nutrients more efficiently than most other food sources. It is in fact one of the highest protein-rich foods in the plant kingdom, with one tablespoon of quality spirulina containing between 5-6 grams of bioavailable protein content.

Spirulina has been widely used in West Africa since the 1970’s to treat malnutrition and was also popularized by NASA, who utilized it as a nutritional food supplement for American astronauts and later proposed it as a potential cultivar for long-term space travel. (*)

As an energizing as well as detoxifying source of numerous other phytonutrients, antioxidants, essential vitamins and minerals, we consider it an ideal top 10 superfood for modern day living. (*)

Including chlorophyll, zeaxanthin, beta-carotene, GLA, iron and of course the extensively researched blue-green pigment called phycocyanin, green powders can be added to blended protein drinks, green smoothies or simply mixed into water. For convenience, it can likewise be consumed in tablet or capsule form.

While spirulina is our personal favorite, other types of microalgae to consider also may include: marine phytoplankton, chlorella and blue green algae (AFA).

3) Goji Berries

While only recently popularized here in the West, goji berries (also known as lycii berries or lycium fruit) are another prized major tonic herb highly valued in Chinese herbal therapies.

Commonly brewed with other herbs in tea preparations, they are known for their ability to replenish Yin Jing essence, the primordial energy of the body associated with the kidney-adrenal system, sexual libido and fertility. They are nourishing in cases of kidney Yin deficiency, often associated with adrenal burnout, and additionally help to build the blood and are tonifying to the liver organ.

The brightly pigmented red-orange fruit also contain carotenoid antioxidants, like beta-carotene and zeaxanthin, along with the species-specific group of polysaccharides referred to as Lycium barbarum polysaccharides or LBPs. (*) These long chain sugars are immune modulating substances that have been show to help increase the production of certain enzymatic antioxidants, like superoxide dismutase or SOD. (*)

While dried or reconstituted forms are considered quite nutritious when consumed like raisins or used in shakes and smoothies, simmering the fruits in hot water, tea formulas, soups, stews or grains is traditionally believed to increase the release of goji’s beneficial nutrients.

4) Aloe Vera Gel

Many people around the world are familiar with aloe vera and its topical use as a skin moisturizer, but what many do not realize is that the inner gelatinous fillet of the leaf can also be consumed as a highly nutritious fibrous food source. Fresh aloe, filleted from the Aloe barbadensis species, or the bottled gel is commonly used in smoothies, but can also be blended into a variety of other drinks and sometimes recipes.

Aloe is rich in glucomannan and other water soluble polysaccharides which are a source of dietary fiber. Beneficial as a mild laxative, these components are soothing and healing to the digestive tract, help to neutralize an overly acidic body pH and have a cooling effect on inflamed conditions such as colitis, ulcers, IBS, acid reflux and diverticulitis. (*)

Aloe vera gel is additionally hydrating to the body, activates immune boosting antibodies and helps to purify the liver by eliminating undigested waste material as well as toxins.

The gel is high in MSM content, plant-based sulfur, and not only softens and beautifies the skin when applied directly, but also heals from the inside out, providing moisturizing benefits when consumed. (More on differences between aloe gel and juice here.)

5) Hemp Seeds

Hemp seeds and powders are a protein-rich top 10 superfood containing good amounts of all essential amino acids. A little less than ½C (or 100g) of hemp seeds contains 37g of protein, around twice the amount as most other nut and seed varieties, and meets 73% of the Daily Value for protein, based on a 2,000 calorie diet.

In addition, hemp seed protein is considered easier to digest because of its two high-quality storage proteins, edestin and albumin, as well as its lack of oligosaccharides and trypsin inhibitors, which can affect protein absorption.

The PUFA-rich seeds are also known for their high omega-3 content, offering omega-6 and omega-3 in a balanced 4:1 ratio. It is good to include plenty of omega-3 fatty acids and oils in the diet on a regular basis for proper neurological functioning and inflammatory regulation. (*) Hemp seeds additionally contain gamma linolenic acid (GLA), vitamin E as well as magnesium beneficial for healthy skin, hair and bones.

Hemp seeds themselves are quite small and hard to adequately chew, but when blended into drinks can provide a protein-rich bioavailable beverage with concentrated amounts of omega-3 fats, typically lacking in many diets.

Hemp protein concentrates are also available in powdered form and are frequently used in plant-based protein shakes, along with spirulina, for body building workout regimens.

6) He Shou Wu Root

He shou wu, also called Polygonum multiflorum or fo-ti, is a premier tonic adaptogen and energy restorative. In Chinese herbalism, regular consumption of the teas or extracts is specifically utilized for tonifying Jing and kidney Yin, the deep primordial stored life force that is believed to fuel all other energies. The Taoist philosophy of “internal alchemy” claims that preserving one’s Jing is an essential component to prolonging one’s lifespan.

In today’s modern fast paced world, many people are burning up this stored energy reserve with ongoing stress, overwork and excessive lifestyle habits that can over time cause adrenal fatigue and deep depletion of kidney Yin.

As one of our personal favorite top 10 superfoods, it additionally serves to build the blood, fortify the muscles, bones and tendons as well as enhance sexual libido and fertility in both men and women. A common herbal ingredient in numerous longevity preparations, he shou wu is highly revered for its ability to encourage hair growth and slow down the effects of aging, including the premature graying of the hair.

It is always important to use “prepared” fo-ti root and supplements as opposed to raw dried fo-ti, which can be potentially toxic to the liver in high doses. The dark, reddish-brown prepared root can be simmered in water as a tea or can be likewise consumed as a hot water extract available as a powder or in capsule form.

7) Camu Camu Berry Powder

Camu camu berry is a tropical fruit from the Amazon known for its extremely high vitamin C content and effects as a antioxidant and anti-inflammatory agent. (*)

Typically available as a powder for use in beverages and smoothies, it is a convenient way to significantly increase dietary vitamin C intake, an all-important nutrient for the modern day lifestyle. Consuming only about 1/4-1/2 a teaspoon a day is usually enough to meet adult daily requirements.

Unlike many vitamin C supplements primarily composed of the active ascorbic acid ingredient, plant-based vitamin C is a complete and complex matrix of many different natural nutrients and compounds including co-enzymes, bioflavonoids and unique co-factors that help us absorb and effectively utilize ascorbic acid without causing harmful oxalate build-up in the body.

Deficiency of this vital dietary nutrient can cause various symptoms like bruises, weak connective tissues, varicose veins, joint pain, mental weariness, scurvy and general fatigue. It is also a necessary vitamin for the production and synthesis of collagen, important for maintaining health skin and the prevention of premature wrinkling.

Also containing antioxidative anthocyanins as well as carotenoids (lutein, zeaxanthin, beta-carotene), camu camu berry powder can be a top 10 superfood supplement for nourishing the eyes and retina. Carotenoids have been shown to nutritionally support and protect the eyesight from age-related diseases like macular degeneration and cataracts. (*)

8) Kelp Seaweed

Kelp, is a general term used to describe a class of brown sea vegetables, like kombu or wakame. These are very nutritious seaweed varieties known to concentrate high levels of minerals from the seawater in which they grow. These species are, in fact, one of the most potent sources of minerals available in the plant kingdom.

Minerals are critical for maintaining a plethora of body functions. They are also needed to help produce certain antioxidants as well as assimilate vitamins and other nutrients. Because of unsustainable farming practices and low soil quality, it is much more challenging to get the required amount from the foods we eat.

Supplementing with condensed mineral-rich seaweeds helps to nutritionally enhance and fortify the diet. Containing various polysaccharides, like algin, sulfated fucoidan and laminarin, kelp is additionally known to support immune functions, nourish the skin and hair, sooth inflammation, eliminate ingested toxins and is a source of dietary fiber. (*)

Kelp seaweeds are specifically higher in bioavailable iodine content and can be helpful for correcting iodine deficiency. (*) If you do not have enough iodine in the diet you cannot make the required amount of thyroid hormones. This can cause symptoms of fatigue, low metabolism and weight gain issues associated with hypothyroidism and goiter. While some individuals may be sensitive to excessive iodine intake, taken intermittently in small doses, kelp can provide an easy way to meet your iodine requirements.

Whole pieces of kelp can be cooked into foods, like grains, beans and soups, or likewise utilized as a raw powder or granules added to foods as a salt replacement or taken in supplement form. It is important to purchase high quality seaweeds from reputable companies who harvest from clean ocean environments as well as test for radioactive isotopes and other potential contaminants.

9) Bee Pollen

Bee pollen is created by one of the master pollinators of the earth, the honeybee. It has been collected from bee hives and used by many ancient civilizations for its health enhancing properties and energizing effects on the body.

It is the caviar of top 10 superfoods and one of the best natural multivitamins available, even when taken in very small doses. Considered one of nature’s most complete and concentrated foods, it has a full spectrum of nutrients, protein and enzyme content.

In the form of tiny golden granules, bee pollen is a pre-digested food containing about 40% bioavailable protein and comprises all essential amino acids as well as vitamin C, vitamin E, rutin, beta-carotene, nucleic acids, polysaccharides, lecithin, B vitamins (like folic acid) and phenolic compounds. (*)

High quality bee pollens are subtly sweet and slightly tangy and can be consumed straight or added to a variety of foods and drinks.

In rare cases, some people prone to asthma or pollen allergies have severe allergic reactions to the pollen when ingested, so it is good to be aware if you are new to consuming it. Ayurvedically speaking, bee pollen is also a heating food. It is best to start with small amounts (one or two granules) and build up to larger doses (between 1/4t-1t) to make sure it works with your particular body type.

10) Maca Root

Maca is a cruciferous radish-like tuber that grows at high elevations in the South American Andes mountains where it has been utilized as a root vegetable for centuries.

It is an adaptogen that has itself “adapted” to the poor soils and colder dry environments that exist at these higher altitudes and is subsequently identified for its ability to increase the physical endurance of the people living in these harsher climate zones. In today’s fast-paced world, herbal adaptogens like maca can be a valuable nutritional adjunct to the diet to help us achieve the kind stamina necessary to achieve our long-term goals.

Often referred to as “Peruvian ginseng” for its energizing effects as a natural non-caffeinated stimulant, the root is also known to increase sexual libido (*), relieve depression, normalize hormonal activity (*), improve fertility rate as well as build muscle and strong bones.

The malty tasting powder can be added to shakes, elixirs or incorporated into a variety of dessert recipes. Maca is commonly imported from South America as a raw or gelatinized powder. The heated gelatinized powders are now believed to have higher health benefits over raw versions, as processing removes the tough root fiber as well as the goitrogen content.

Top 10 Superfoods, A Global Merging

We are now living in an age of abundance where we have access to and can share top superfoods from around the world. It is a time when technology, computers and communications systems are helping to spread information like never before in human history. This has created a beautiful blending of cultures merging together as one global community sharing long revered herbs, berries, plants and protein sources that have been traditionally used for centuries.

Some of the top 10 superfoods offered on our list are in part a result of this cultural integration. They can be a great place to start for improving overall health, but there are also many other superfood listed on the pages of this website that may be more specific for you and your unique constitution and health objectives.

Plant-based diet & Vegan

There is so much scientific evidence that eating organic vegetables, fruits, grains and beans inhibit cancer and even block cancer growth. A plant base diet benefits not only the blocking of cancer growth, it strengthens your immune system, protects you from diabetes, heart disease, obesity and maintains healthy skin and bones.
These are facts and people still ignore a Vegan lifestyle and gorge themselves on meats, processed foods and dairy. The reality doesn’t slap meat and dairy eaters in the face until they contract a life threatening disease.
People will ask me for “PROOF.” I tell them to look at meat and tell me what they really see. Most people do not see what I see as meat to most people is just food like carrots and apples. I see a dead decomposed body that has no fiber, no nutritional value and the poor animal was severely abused. The resources it took to keep that animal alive is astounding and the pollution from the animal is the number one cause of Global Warming. People tell me that they only eat grass fed meat. What that does that really mean? Do you really think that the meat is any better for you if the cow ate grass? Does the body decompose any differently? Does the pollution come out cleaner? Does the cow suffer any less? Hell NO! Grass fed meat causes just as much heart disease and cancer as corn fed meat – Trust me on this!
While Vegans are experiencing optimal health in their 70’s and 80’s, flesh eaters are gulping down handfuls of prescription drugs, visiting the doctor more than they visit their grandchildren, barely able to get around and are physically old in appearance. Meat and dairy cause obesity too and is also linked to diabetes and many other severe health issues.
I have friends and family that made fun of me when we went out to dinner and I had a plate of raw spinach or parsley with lemon On Thanksgiving, I would bring my own organic yam and tomatoes and never touch a pie or a cup of coffee. Now the are calling me up and asking me about my diet because they have blocked arteries or a tumor in their colon. Of course I try and be sympathetic and refrain from saying, “I told you so.”
I immediately influence them to throw everything away in their kitchen including seasonings, condiments, oils, frying pans and microwaves. We go out and buy a Breville 800JEXL Juicer and for a week drink nothing but pure vegetable juice.
We also go out and buy a Blendtec Blender and I introduce them to green smoothies with blueberries, papaya, apricots, banana, spinach, flaxseeds, hemp seeds, chia seeds and walnuts.
For breakfast I tell them to eat a healthy raw salad with lots of organic dark colored vegetables like cabbage, beets, carrots, kale, chard, spinach, asparagus, tomatoes and add mung, adzuki, and garbanzo bean sprouts. For dressing I use Bragg Apple Cider Vinegar or Coconut Vinegar, as well as Nutritional yeast and avocado. .
Lunch might be a smoothies with papaya, pomegranate seeds and blueberries with flaxseed oil. BTW, add ground flaxseed’s to almost everything.
Dinner is the lightest meal with a whole butternut squash (clean and bake the seeds) or a yam or lightly steamed or raw cauliflower and broccoli with just lemon as seasoning, a cup of quinoa, hulled barley or wheat berries.
Snacks consist of radishes, grapes, red bell peppers, celery root, an apple, vegetable juice, grapefruit juice or some warm miso. OR, just drink a glass of lemon water or when in season – blended Watermelon and Cantaloupe juice…..
I also make a great bean and quinoa meal with tomatoes, parsley, onion, lemon and avocado. Just take a handful of mixed adzuki, mung and garbanzo beans and soak them over night. Next day, rinse them thoroughly, simmer in enough water that covers the beans more than three inches for about 30 minutes or until the beans are tender. Meanwhile, simmer a cup of quinoa for fifteen minutes and fluff (make sure to rinse the quinoa too)….. I strain the beans and place some beans on a plate next to the quinoa and place the chopped onion, tomatoes and parsley on top along with an avocado…. For seasonings i just squeeze fresh lemon juice…. I make enough for several days.
A Vegan diet is really inexpensive too… Beans are $2.50 a pound, Quinoa is now up to $8.00 a pound and in season vegetables and fruit are dirt (pun intended) cheap. Buy CSA box from your local farmer and for about $30 a week you get a huge box of just picked organic fruits and vegetables. You also save on doctor’s and prescription drugs. I am 68 years old and have never been to the doctor or taken as much as an aspirin in my life. I feel as good as I did in my 20’s and still get the looks from the young girls (young meaning 40’s)….. When i am with my 1 and 5 year old granddaughters, people assume that they are my kids.
My friends complain a lot at the beginning but in a week or two, they sound like me and they are ready to write a book on Veganism.
Read the China Study by Dr. T. Colin Campbell and make sure to shop at Farmer’s Markets and buy a local CSA Box – Support your local organic farmers….. Don’t forget to exercise too! Do stuff that you really enjoy like walking, cycling, gardening, running after your kids or grand-kids (like I do). Don’t beat yourself up at the gym, that just causes anxiety (unless of course you really love the gym or yoga studio)…….
Surround yourself with people that support you and make you feel good. Having a positive lifestyle and being with people that you love is as important to your health as food. If your job is burning you out, get another one or move to another city where the quality of life is to your liking. Again, your mental outlook is more important than the food you put in your body…..
People invest in the future with 401K’s, pensions, stock investments, paying off their house but the one thing they forget about is their health and without their health, they might as well turn over their retirement to their kids because you can’t take it with you..