11 Ayurvedic Herbs (leaves) to Include in Your Daily Diet.

• These powerful leaves—widely available in most U.S. grocery stores now—are truly a gift from Ayurveda, cherished for their healing and medicinal properties. Rich in antioxidants and anti-inflammatory compounds, they help the body combat free radicals, slow down aging, and naturally promote healthy, glowing skin and hair.

• Naturally low in calories, these greens can be enjoyed generously for added health benefits—when prepared the right way. I’ve shared videos on how to cook each variety, especially for those new to these herbs as part of each herb in a you tube link. If you can’t find them in your local grocery store, you’ll likely discover them in Asian or Indian markets. Each recipe i have shared is designed to highlight the unique essence and nutritional value of every leaf.

• It’s no coincidence that Asian diets, rich in fresh greens, are often linked to greater vitality, youthful skin, and strong, lustrous hair—unlike the bread and meat-heavy patterns common in many Western diets. People living in Blue zones are known for adopting fresh greens grown in their neighborhoods.

• What truly sets these herbs apart is their relationship with the sun. Growing under direct sunlight, they absorb and store solar energy—Surya Shakti—a life-giving force that Ayurveda describes as gentle, nourishing heat rather than harsh fire. These sun-infused leaves carry a balanced, subtle energy (Agni), making them deeply revitalizing for both body and mind. This is why leaves hold such a sacred and irreplaceable place in Ayurvedic nutrition.

  
  

1.   Drumstick Leaf (Moringa)

Nutrient Powerhouse-The most unique characteristic of the moringa leaf is its dense nutritional profile, providing a rich and complete source of essential nutrients rarely found together in a single plant. This includes high levels of protein with all nine essential amino acids, as well as significant amounts of vitamins, minerals, and antioxidants.

Joint support: Promotes joint strength, mobility, and joint fluid production.

Men’s health: Shown to enhance sperm count and vitality.

Cognitive protection: Helps support brain function and may delay dementia by protecting against cellular damage.

Diabetes management: Assists in regulating blood sugar levels.

Heart health: Lowers LDL (“bad”) cholesterol and supports cardiovascular wellness.

https://youtu.be/N6ccvszLMpU :Moringa leaf recipe for parathas (breads).

If you want to learn more you can find it in my book, "Timeless Vitality Diet". Buy Here

2. Coriander / Cilantro Leaf (Dhanyaka)

Unique flavor- The distinctive aroma and flavor of coriander leaves (also known as cilantro) are created by several chemical compounds, primarily aldehydes. Interestingly, the flavor difference is largely confined to the leaves. The flavor of dried coriander seeds is completely different.

Digestive support: In Ayurveda, coriander is known to pacify pitha and is particularly beneficial for those with acidity, gastritis, or other digestive discomforts.

Rich in antioxidants: Protects cells from oxidative stress, helping to lower the risk of chronic diseases and support healthier, more youthful skin.

Skin benefits: Regular use may contribute to slower visible aging, explaining its traditional association with smoother skin in populations that consume it daily.

Antimicrobial properties: Contains the essential oil compound dodecanal, proven effective against Salmonella and other foodborne pathogens.

Immune defense: Its antibacterial action may also provide protection against common infections, including those acquired in healthcare settings.

https://youtu.be/sqal39B9CV4 :Coriander leaf chutney (dip) recipe.

3. Mint Leaf (Pudina)

Classic Fragrance- Mint contains a high number of aromatic oils that contribute to its fragrance and flavor. Mint is a fast-spreading perennial that can take over garden spaces easily and needs little maintenance.

Digestive support: Traditionally used to soothe the stomach lining, mint can help reduce the burning effects of alcohol and ease symptoms such as indigestion, gas, and bloating.

IBS relief: Its antispasmodic properties may help alleviate abdominal pain and discomfort associated with irritable bowel syndrome (IBS).

Oral health: Rich in natural antibacterial compounds, mint helps eliminate germs that cause bad breath — which is why it’s a key ingredient in toothpaste, mouthwash, and chewing gum.

Respiratory benefits: Menthol, a primary component of mint, acts as a natural decongestant, improving airflow and easing breathing difficulties during coughs, colds, or sore throats.

Refreshing effect: Beyond its medicinal properties, mint provides a cooling, refreshing sensation that supports overall digestive and respiratory comfort.

https://youtu.be/zjw3tKD-80g: Mint leaf recipe for making pudina rice.

4. Spinach Leaf (Palak)

Male & Female Spinach-A unique characteristic of spinach is that it is a dioecious plant, meaning that individual plants are either male or female. Male plants have flowers but produce no seeds, while female plants produce the seeds while the young plants look similar.

This is unique compared to most other vegetables, which are monoecious, producing both male and female flowers on the same plant.

Vitamin K powerhouse: A single cup of cooked spinach provides more than the daily requirement of Vitamin K, essential for calcium absorption and healthy bone growth.

Bone health: Contains calcium and magnesium, two minerals that work together to strengthen bone structure and support skeletal development.

Eye protection: Rich in the antioxidants lutein and zeaxanthin, which help shield the eyes from harmful UV damage.

Age-related eye support: Regular intake of these compounds may lower the risk of macular degeneration and cataracts.

Nutrient-dense: Beyond bone and eye health, spinach provides a broad spectrum of vitamins and minerals that enhance overall vitality.

https://youtu.be/ThruvawLymI : Spinach leaf recipe for palak paneer (globally popular).

5. Dill Leaf (Sowa)

Feathery leaf-The most unique characteristic of a dill leaf is its feathery, lacy texture combined with a distinct, fresh, and slightly tangy flavor. This delicate appearance and complex taste distinguish it from other common herbs.

Digestive support: Contains natural oils that help relieve gas, bloating, and stomach cramps; traditionally used in gripe water to ease infant colic.

Appetite stimulant: Known to gently enhance appetite and support healthy digestion.

Rich in antioxidants: Provides flavonoids, tannins, and terpenoids that combat free radicals, helping to reduce inflammation and cellular damage.

Heart health: Flavonoids in dill are linked to a lower risk of heart disease and stroke.

Immune and vision support: An excellent source of Vitamin C, which strengthens immune defense, and Vitamin A, which supports healthy vision and skin.

https://youtu.be/_LB--k1BoHs : Dill leaf rasam (soup) recipe.

 6. Curry Leaf (Murraya)

Seasoning Leaf- The most unique characteristic of the curry leaf is its complex, citrusy, and nutty aroma, which is primarily released when the leaf is heated or fried in oil. Unlike most herbs, its full flavor is not present when raw but develops during the cooking process and hence commonly used in seasoning.

Blood sugar regulation: The fiber in curry leaves slows carbohydrate absorption, helping to prevent sudden spikes in blood glucose levels.

Nutrient-rich: Packed with proteins, antioxidants, and beta-carotene, making them valuable in both nutrition and traditional remedies.

Hair health: Strengthens hair follicles and reduces hair fall. Help restore natural pigment, supporting the prevention of premature graying. Possesses antibacterial properties that combat dandruff and promote a healthy scalp.

Digestive support: Acts as a natural carminative, helping to reduce gas formation and support gut comfort.

https://youtu.be/c8h0l0BLqBg: Curry leaf recipe for Curry leaf powder

7- Dwarf copper leaf or joy weed (Ponnanganni Keerai)

Golden vision- One unique characteristic of the Ponnanganni leaf is its reputation for improving vision and eye health. This is referenced in the Tamil name, which translates to "the body will attain the luster of gold," implying that consuming the leaves will make one's eyesight so clear they could see the stars during the daytime.

Supports Eye Health: Rich in vitamin A, beta-carotene, and lutein, which are essential for vision.

Anti-Aging Benefits: Contains vitamins A and C that protect against oxidative stress and may slow aging.

Skin Care: Traditionally used topically for eczema, rashes, and other skin conditions.

Blood Purification: Believed to help cleanse and purify the blood.

Liver Protection: In Siddha medicine, considered a protective and cleansing agent for the liver.

Anti-Inflammatory & Immune Support: Phytochemicals and vitamins contribute to reducing inflammation and boosting immunity.

https://youtu.be/hsRwLlffMlA : Ponnanganni leaf kootu (coconut curry) recipe

8- Pig weed or Chinese spinach (Amaranth/Thota kura)

Colored Stalks: Many amaranth varieties are noted for their vibrant, colorful leaves, which can be green, red, purple, and even variegated with leaf stalks longer than leaf blades and nutrient rich. They are a powerhouse of nutrients, especially calcium, magnesium, and vitamin K, which are essential for strong, healthy bones.

Bone Health: Calcium and magnesium are crucial for bone structure and may help prevent conditions like osteoporosis.

Digestive Support: The insoluble fiber adds bulk to stool, promoting regular bowel movements and preventing constipation.

Satiety & Weight Management: High fiber content helps you feel full longer, supporting healthy weight management.

Rich in Vitamin C: Just 100 grams provides about 70% of the daily recommended intake.

Eye & Skin Health: A great source of vitamin A, supporting vision and skin health.

https://youtu.be/I58-URTb79o : Amaranth leaf lentil curry (thota kura pappu)

9-Fenugreek leaf (Methi)

Dual Flavor-The most unique characteristic of fenugreek leaf is its dual flavor profile, which combines a slightly bitter, earthy, and savory taste with a distinct aroma reminiscent of maple syrup or burnt sugar. This unique combination is caused by a chemical compound called sotolon, which is present in both the leaves and seeds.

Metabolism and Digestion-Blood Sugar Balance: Rich in soluble fiber, fenugreek leaves slow down carbohydrate and sugar absorption, helping stabilize blood glucose levels and improve insulin sensitivity.

Gut Protection: Their anti-inflammatory and soothing (demulcent) properties protect the gut lining, reduce stomach acid secretion, and ease conditions like hyperacidity and acid reflux.

Nutrient-Rich: A good source of iron, folate, magnesium, and calcium, supporting overall vitality and bone health.

Hormonal Support: May improve insulin response and support the management of PCOS by promoting hormonal balance and enhancing metabolic health.

https://youtu.be/k57r9tYxH5Q :Fenugreek leaf peas curry (methi malai matar)

10- Basil Leaf (Tulsi) – The Sacred Healer

Holy theertham-The most unique character of the holy basil leaf is its adaptogenic property, which means it helps the body adapt to and cope with various forms of stress. This quality distinguishes it from common culinary basils. This explains why its added in theertham. Theertham, containing the Tulsi leaf and other ingredients is distributed in temples after rituals.(details below in you tube link)

Stress Relief: Holy basil is a natural adaptogen that helps the body cope with stress, reducing exhaustion, memory issues, and anxiety while calming the nervous system.

Immune Support: Strengthens and balances the immune system, making the body more resilient against infections and diseases.

Respiratory Health: Acts as an expectorant, clearing mucus from the lungs and easing conditions like bronchitis, asthma, and congestion.

Digestive Aid & Detox: Stimulates digestive enzyme production and supports liver detoxification, improving overall digestive health.

https://youtu.be/_A6DQqLmuxQ?si=x1zov2AwJ9u4uGY8 : Basil leaf theertham recipe

11-Lambs’ quarters or pig weed (Bathua)

Prized possession-Bathua (Chenopodium album), also known as lamb's quarters, has several unique characteristics, including a distinctive waxy or "mealy" white coating on its leaves and a rich nutritional profile. Though often considered a weed in North America and Europe, it is cultivated and prized as a leafy green vegetable in parts of Asia, especially Northern India.

Digestive health-Bathua is high in dietary fiber and water content, which helps regulate bowel movements and relieve common digestive issues such as constipation.

Boosts immune function

Immune booster- nutrients, helping to protect the body from infections, colds, and flu.

Aids in detoxification

Natural detoxifier-helping to cleanse the blood and flush out toxins from the liver and kidneys.

Supplies essential nutrients-This plant is packed with vitamins and minerals, making it a highly nutritious addition to your diet.

https://youtu.be/tVu_6hOtHnM :Bathua leaf raita (yogurt based dip)

If you want to learn more you can find it in my book, "Timeless Vitality Diet". Buy Here