Victoria Moran explores the antioxidant and healing properties of spices in the Ayurvedic tradition, in this excerpt from Age Like a Yogi: A Heavenly Path to a Dazzling Third Act (Monkfish Book Publishing © 2025).
This excerpt is reprinted by permission. Here’s Victoria, the author of many books on well-being, vegan living, and eclectic spirituality:
I used to keep cinnamon, nutmeg, allspice, cardamom, and cloves in the freezer, getting them out in December for Christmas cookies and mulled cider. All that changed when I learned about ayurveda. These spices and their colorful kin, from anise seed to za’atar spice, are now in constant use in my kitchen.
Beyond assuring no more boring meals, they are antioxidant powerhouses and, according to ayurveda, great healers and regulators. A Yogi.com article by Julie Bernier states that the medicinal properties of ginger, cumin, turmeric, fennel, and cardamom make them the “5 Must-Have Spices for Yogis.”
Spices have intrigued our species for millennia. We’re drawn to their brilliant colors, intense aromas, and their ability to transform ordinary food into memorable cuisine. If you’ve traveled to a part of the world where spices are grown, the sensory spectacle of the marketplaces is etched in your psyche forever.
Experiencing the scents and colors of even an urban spice market is well worth the trip. If you don’t have access to a shop like this, look online for organic spices and herbs from a reputable retailer, such as Frontier Co-op.
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Spices: Antioxiodant superstars
In their role as antioxidant overachievers, spices, herbs, and positive aging are intimately related. Modern science has deemed credible several theories of aging, and most experts accept that a variety of these are at play. One of them, the oxidative stress theory, suggests that as the body uses oxygen, byproducts of oxidation called free radicals are produced that, over time, can damage cells the way rust damages metal.
Antioxidants — in colorful plant foods from blueberries to green leaves to red beans, and in spices most of all — have long been seen as the antidote.
Cloves lead the pack in antioxidants, but cinnamon, cilantro, mint––and parsley, sage, rosemary, and thyme, for that matter—make it well worth sticking our noses into spices — aromatic roots, seeds, and the powders made from them—and culinary herbs: highly flavorful leaves, fresh or dried, used in cooking. Both are prized in ayurveda not simply for their nutritive and free-radical-zapping components but for their ability to stimulate and balance the digestive system.
According to ayurveda, excellent digestion is key to excellent health. Here are some of the spices lauded by ayurveda and the dosha(s) that favor each. (Tridoshic means all doshas benefit, but frankly, I’ll take any spice any time. If one is not my primary dosha’s bff, there is likely to be another in the dish that is.)
Cardamom (tridoshic)
A versatile spice equally at home in curries, desserts, and teas, cardamom counteracts stomach acidity, stimulates appetite, eases nausea, alleviates bad breath, and relieves gas and bloating. It has also been used as an aphrodisiac (I’m not sure it worked, but for whoever was trying, I hope it did). Use in curried dishes, rice pudding, bread pudding, cookies, carrot cake, and in stews and soups paired with cumin.
Cinnamon (vata and kapha)
A single teaspoon of cinnamon has as much antioxidant power as a full cup of blueberries. It also has anti-inflammatory properties, eases digestion, and may help in the regulation of both blood sugar and cholesterol.
Paradoxically, the most common variety, cassia cinnamon, contains a mild, natural carcinogen, so Dr. Michael Greger recommends Ceylon (or Sri Lanka) cinnamon. It’s my favorite topper for oatmeal or yogurt, but also nice on winter squash and sweet potatoes, in stewed apples––ayurveda’s go-to for a light breakfast––or to give an uncanny oomph to chili or cocoa.
Coriander (pitta)
The seeds of the cilantro plant, coriander tastes citrusy and adds texture to sauces. It has long been praised in India for its anti-inflammatory properties (coriander oil is even used topically for arthritis relief); it also helps soothe the stomach and relieve bloating. Add to soups, sauces, and curries, lentil dishes, potatoes, pickles.
Cumin (vata and kapha)
Used as seeds or ground, cumin may up the activity of digestive enzymes, mitigate symptoms of IBS, and protect against type 2 diabetes. It’s for chili, of course, and carrots, beets, tomatoes, cabbage, rice, beans, tofu.
Fennel Seed (tridoshic)
Not only loaded with powerful antioxidants, fennel also contains fiber, folate, calcium, magnesium, potassium, and vitamin C. It is believed to boost immunity, reduce blood pressure, and ease abdominal cramping and spasms. Fennel is also a mild appetite suppressant. It’s good with greens, roasted veggies, tomato sauces, soups, salads, pasta.
Ginger (vata benefits most from fresh ginger,
kapha from dried)
Packed with many active compounds, ginger is used to naturally treat nausea from morning sickness or motion sickness (it has been found to rival Dramamine in effectiveness, with no side effects), and its anti-inflammatory properties help ease muscle and joint pain.
Ginger also has a diaphoretic property (causes sweating) and so is used to cleanse and detoxify the body, stimulate circulation, and ease bronchitis and congestion. In its culinary role, ginger shows its stuff in cookies, tea, rice dishes, curries, kitchari, and stir-fries.
Turmeric (tridoshic)
The “king of spices,” turmeric is celebrated for its anti-inflammatory effects and used medicinally as well as in food. In ayurveda, turmeric has long been used to aid digestion, relieve joint discomfort, support liver function, and boost immunity.
It’s essential for scrambled tofu and you can’t make a curry without it. While the flavor is strong if overdone, judicious use can take grain or bean dishes, soups, stews, stir-fries, and sauces from simple to sublime. Enhance absorption with the addition of even a little black pepper and a source of fat.
The ayurvedic pharmacopoeia
The ayurvedic pharmacopoeia also contains thousands of herbs used exclusively to prevent and treat disease. There’s ashwagandha, for example, lauded for its stress-relieving properties and to improve muscle strength, memory, and immune function; and triphala, a combination of three berries with antioxidant and anti-inflammatory properties, often recommended for digestive issues and constipation. There is even a point at which the medical intersects the magical. This is the realm of the rasayana (pronounced rah-SY-ana), the alchemical and life-extension arm of ayurveda, a way to nourish tissues at the deepest level.
Just as yoga starts with ethical precepts, engagement with rasayana begins with instructions on moral rectitude. Self-discipline, civility, and the observation of basic social graces are seen as foundational for deep healing and rejuvenation. Rasayana also incorporates elixirs believed to promote youthfulness and verve into advanced age.
Many herbs are considered rasayanas, and there is an esteemed blend long purported to delay aging: Chyawanprash––that middle consonant is sometimes a “v.” The word is capitalized, not because it’s a brand name, but because legend purports that it was developed in pre-antiquity to preserve the life and health of a sage named Chyawan.
It is a blend of a up to fifty herbs––formulations vary––made into a jam, usually with ghee and honey, although vegan versions exist, in both powdered and jam forms. Ever curious researchers have studied Chyawanprash and verified its antioxidant and anti-inflammatory properties, as well as its ability to support immune function.
I’m already impressed by its reputation through countless generations for helping maintain muscle mass, improve digestion, and boost lagging libido. My thinking is this: if your herbs come from a reputable company and don’t interfere with prescribed medications, there is something intriguing about a youth potion.
Notes on tea: Ayurvedic staples
Drinking herbal teas can be a gentle and enjoyable way to reap the benefits of herbs. While some can taste more good-for-you than good, the following ayurvedic staples are both delicious and healing:
CCF tea: This blend of cumin, coriander, and fennel, sometimes called ayurveda’s miracle tea, is a specific for digestion. You can purchase it ready-made or mix your own: equal parts of cumin, coriander, and fennel seeds in a glass jar. Boil four cups of water and add one and a half teaspoons of the seed mixture. Allow to steep for five minutes and strain. Put in a thermos and sip throughout the day. Ayurveda recommends sipping herbal tea, or warm or hot water, to stay hydrated and avoid too much drinking with meals, which can dampen the digestive fire.
Ginger tea: Another digestive aid, ginger tea can be sipped as above or drunk on an empty stomach half an hour before a meal to prime agni, the digestive fire. To make it fresh, scrub a ginger bulb and chop a bit of it––one tablespoon or a little less per cup. Bring to a boil; lower heat; simmer for five to seven minutes. And don’t diss tea bags; they work too.
Licorice tea: To balance all three doshas and satisfy a craving for sweets without resorting to sugar, licorice is a divine dessert tea. (Avoid this one if you’re dealing with heart or kidney disease or high blood pressure.)
Tulsi (holy basil) tea: Acclaimed as an immune booster, congestion reliever, and de-stressor, tulsi is even an anti-microbial sometimes used to help prevent tooth decay. It has a reputation for contributing to beautiful skin and strengthening hair follicles to discourage hair loss. Do not drink during pregnancy or if you take blood-thinning medication.
1 You can buy dosha-specific herbal tea blends (mapi.com is one source).
2 If you want to sweeten your tea, use coconut nectar, coconut sugar, jaggery (unrefined cane sugar), or maple syrup. (Ayurveda states that honey becomes toxic when heated.)
3 And what about “real” tea, black or green? Ayurveda is generally not thrilled about these because they are drying and stimulating, especially troublesome to vata dosha. However, the science behind tea, green in particular, is very strong. Substances in tea are known to prevent cognitive decline, support bone health, and lower both cholesterol levels and stroke risk. I often have a lightly steeped Earl Grey chai in the morning or green tea at lunchtime, but not later because afternoon caffeine can lead to less sleep at night.
About Victoria Moran: Featured twice on Oprah and listed by VegNews among the “Top 10 Living Vegetarian Authors,” Victoria Moran has written fourteen books on wellbeing, vegan living, and eclectic spirituality, including Creating a Charmed Life, Main Street Vegan, and her latest: Age Like a Yogi: A Heavenly Path to a Dazzling Third Act, from which this excerpt was taken. Find her at VictoriaMoran.com. And explore Victoria’s 3-day “Age Like a Yogi” retreat at the Omega Institute (July 18-20, 2025) in Rhinebeck, New York.
Further reading and sources
- Chopra, Deepak, MD, Perfect Health: The Complete Mind Body Guide. Three Rivers Press, 2000.
- Frawley, David, MD, Yoga and Ayurveda: Self-Healing and Self-Realization. Lotus Press, 2009.
- Kucera, Sarah, DC, CAP, The Ayurvedic Self-Care Handbook: Holistic Healing Rituals for
Every Day and Season. The Experiment, 2019. - Raichur, Pratima, and Mariam Cohn, Absolute Beauty: Radiant Skin and Inner Harmony
Through the Ancient Secrets of Ayurveda. William Morrow Paperbacks, 1999. - Sivananda Yoga Vedanta Center, Practical Ayurveda: Find Out Who You Are and
What You Need to Bring Balance to Your Life. DK Publishing, 2018. - Snyder, Kimberly, and Deepak Chopra, MD, Radical Beauty: How to Transform Yourself
from the Inside Out. Harmony Books, 2016.
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