In a modern world where stress is a constant trigger for diseases, adaptogenic foods are an incredible ally to restore balance in our body.
Adaptogenic substances are believed to have the ability to normalize bodily functions and strengthen systems affected by stress. This means they help the body adapt to different situations, promoting internal balance, reducing inflammation, strengthening the immune system, reducing stress, and restoring hormonal balance. Furthermore, scientific research suggests they may also have anticancer, antiviral, and antibacterial effects.
The history of adaptogens dates back thousands of years and is deeply connected with herbal medicine traditions in various cultures. Although the term "adaptogen" was only coined in the 20th century by Russian scientist Nikolai Lazarev, plants with adaptogenic properties have been used for centuries to promote health and longevity.
Chinese Medicine
Traditional Chinese Medicine (TCM), with thousands of years of history, has used herbs and natural practices to balance the body's energies and maintain health. In TCM, the concept of balance between Yin and Yang, and the proper circulation of vital energy (Qi), is fundamental to well-being. Adaptogens in Chinese medicine are substances used to restore and maintain this balance, strengthen Qi, and help the body adapt to stress.
In Chinese medicine, adaptogenic herbs such as ginseng, reishi, cordyceps, and astragalus are widely known. Ginseng is one of the most famous and is considered a powerful herb for boosting energy, improving endurance, and promoting longevity. Reishi is used for its properties in strengthening the immune system, relieving stress, and promoting vitality. Cordyceps is renowned for its ability to enhance physical and mental endurance, while astragalus is used to boost immunity and protect the body from diseases.
These herbs are used to restore internal harmony, improve energy flow, and help the body cope with stress, fostering holistic health.
Ayurvedic Medicine
Ayurvedic medicine, originating in India, is one of the oldest health systems, based on balancing vital energies or doshas: Vata, Pitta, and Kapha, which determine physical, mental, and spiritual well-being. Within this system, a variety of substances such as herbs, minerals, oils, and mushrooms are used to restore balance among the doshas and enhance overall health.
In Ayurveda, adaptogens are considered substances that strengthen the body and balance the mind, promoting regeneration and increasing overall resilience. Although the term "adaptogen" is not specifically used in Ayurveda, many traditional herbs serve this function. Key examples include ashwagandha, known for its calming and restorative properties, and tulsi, which helps reduce stress, boost the immune system, and improve mental clarity.
This holistic approach is a fundamental part of the Ayurvedic legacy, which has recognized for centuries the benefits of these substances for physical and emotional health.
Russian Medicine
In ancestral Russian medicine, adaptogens have been used for centuries to improve resistance to stress, fatigue, and extreme environmental conditions. Formal studies began in the 1940s during the Soviet era, when scientists such as Nikolai Lazarev investigated plants like eleuthero (Siberian ginseng), schisandra, and rhodiola. These herbs were primarily used to enhance the physical and mental resilience of soldiers and astronauts in extreme situations. Eleuthero is known for its energizing and anti-stress effects, while schisandra and rhodiola are valued for combating fatigue, improving mood, and enhancing cognitive function.
Although scientific research began in the 20th century, Siberian tribes already used these plants in their traditional medicine. The adaptogenic properties of these herbs were passed down through generations orally, with the goal of strengthening the body and mind against challenges.
If you notice, ancestral medicine has always viewed the human being holistically; we are not just a body, we are body, mind, and soul. If we don't have physical, chemical, energetic, and emotional balance, we get sick.
Some of the Most Common Adaptogens
Adaptogenic Mushrooms
Reishi (Ganoderma lucidum): Strengthens the immune system, has antiviral properties, reduces fatigue, improves sleep quality, and combats stress.
Cordyceps (Cordyceps sinensis): Increases energy and physical performance, has aphrodisiac, antioxidant, and anti-aging properties. Additionally, it is a neuroprotector, immunomodulator, anticancer, and hepatoprotective, and strengthens the immune system.
Lion’s Mane (Hericium erinaceus): Improves brain health by stimulating nerve production and promoting neuroplasticity. Helps improve memory, concentration, and mental clarity. Furthermore, it has anti-inflammatory and antioxidant properties that protect the brain from neural damage.
Chaga (Inonotus obliquus): A potent antioxidant, strengthens the immune system, reduces inflammation, and combats stress. Research suggests that its compounds, especially triterpenoids, have anticancer properties. These compounds have shown to reduce the viability of cancer cells in in vitro studies, implying they could help inhibit tumor growth and proliferation.
Adaptogenic Roots
Ginseng (Panax ginseng): Improves energy, endurance, and physical and mental performance while strengthening the immune system. Its compounds, such as ginsenosides, reduce inflammation, protect the brain, and balance blood fats. It also benefits cancer patients by alleviating symptoms like fatigue and anxiety.
Ashwagandha (Withania somnifera): Has anti-inflammatory, antitumor, anti-stress, antioxidant, immune-supporting, anxiolytic, and rejuvenating properties. It also seems to have a positive influence on the endocrine, cardiopulmonary, and central nervous systems. Its main benefits include reducing stress and anxiety, improving sleep quality, and regulating hormones.
Maca (Lepidium meyenii): Known for balancing hormones, acting as a potent energizer, and improving libido. It also has positive effects on mood, can reduce anxiety, improve sexual function, relieve menopausal symptoms, and increase fertility. Additionally, it helps lower glucose levels and is associated with reduced blood pressure, promoting overall health. Due to its influence on hormone levels, it is recommended to avoid consumption in children and adolescents, being highly beneficial for adults, especially during menopause.
Ginkgo Biloba (Ginkgo biloba): Improves circulation, memory, cognitive function, and strengthens the immune system.
Adaptogenic Herbs
Tulsi (Ocimum sanctum) (holy basil): Reduces stress, improves cardiovascular health, regulates blood sugar levels, and strengthens the immune system.
Rhodiola (Rhodiola rosea): Reduces fatigue, increases physical and mental endurance, improves cognitive performance, and combats depression and anxiety.
Schisandra (Schisandra chinensis): Increases stress resistance, enhances liver function, stimulates vitality, and improves mental clarity.
How to Incorporate Adaptogens in Your Diet
Powder: Maca, ginseng, reishi, chaga, ashwagandha, and many others come in powder form. You can even find blends that include several types of mushrooms and other adaptogens that you can easily add to smoothies, juices, teas, coffee, oatmeal, or even baked goods.
Capsules or Tablets: If you prefer a more practical form, many adaptogens are available in capsules or tablets. This format is convenient for those with a busy routine and who prefer exact doses.
Teas or Infusions: Some adaptogens, such as ginseng root or tulsi, can be infused in hot water, creating adaptogenic teas. You can combine different adaptogens (even in powder form) with other ingredients to make personalized and delicious blends.
Liquid Extracts: You can take liquid extracts directly or even add them to your beverages.effects.
You'll see that we've included adaptogens in the restaurant menu, such as in our lattes and even in our paleo brownie
