Part 5: Eating and Drinking for Health – Various Ways to Ingest Centella asiatica and Its Benefits

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Part 5: Eating and Drinking for Health – Various Ways to Ingest Centella asiatica and Its Benefits

5.1. Introduction: Beyond the Skin to the Whole Body, The Amazing World of Edible Centella

The benefits of Centella asiatica don't stop at topical application. Throughout history, it has been consumed as food or medicine in various cultures, contributing not only to skin health but also to the promotion of overall well-being.

Honored with nicknames like the 'longevity herb' and 'brain food,' its value is now being further solidified as a superfood, with modern science progressively uncovering its efficacy. In this chapter, we will explore everything from delicious and healthy ways to enjoy Centella asiatica to the incredible health effects it delivers once inside our bodies, all backed by scientific research. Let's discover together what changes the wisdom of nature packed into a single leaf can bring to our tables and our health.





5.2. A Superfood on the Table: Diverse Recipes and Delights

With its unique flavor and rich nutritional content, Centella asiatica can be enjoyed in many delicious ways. Here are some diverse methods, from traditional recipes to modern applications.

Fresh Leaves, As They Are:

  • Salads (e.g., Sri Lankan 'Gotu Kola Sambol', Malaysian 'Ulam'): One of the freshest ways to enjoy Centella asiatica is in a salad. Sri Lanka's 'Gotu Kola Sambol' is a traditional dish made by mixing finely chopped fresh leaves with grated coconut, minced onions (shallots), tomato, lime juice, and a few spices. Malaysia's 'Ulam' is another traditional salad where it is consumed raw alongside various other herbs. These salads allow you to experience the plant's unique, slightly bitter yet refreshing taste and crisp texture.






         Gotu Kola Sambol Recipe:
    1. Thoroughly wash and finely chop fresh Centella asiatica leaves (about 4 cups).
    2. Prepare 1/2 cup of freshly grated coconut.
    3. Finely dice 1/4 cup of tomato and mince 2 tablespoons of shallots.
    4. Finely chop 1 teaspoon of green chili (adjust to taste) and prepare 2 tablespoons of lime or lemon juice.
    5. Combine all prepared ingredients with 2 tablespoons of vegan fish sauce (or coconut aminos/salt) and mix well.

  • Wraps and Garnishes: Fresh leaves can be added to other greens for wraps or used as a garnish to add freshness and nutrition to various dishes.

Healthy Juices and Smoothies:

  • Juice (e.g., Vietnamese 'Rau Má'): Extremely popular in Southeast Asia, especially Vietnam, 'Rau Má' juice is made by blending fresh Centella asiatica leaves with water. To balance its distinct grassy and slightly bitter taste, honey, sugar, or lime juice is often added. It's also blended with other ingredients like pandan leaves, mung beans, or coconut milk for a richer flavor. Traditionally, Rau Má juice is believed to strengthen the nerves, help with mental fatigue and skin diseases, and prevent stomach ulcers.

  • Smoothies: A nutritious and delicious smoothie can be made by blending Centella asiatica powder or fresh leaves with various fruits and vegetables like bananas, mangoes, spinach, and kale, along with yogurt or milk (or a plant-based alternative). This makes for an excellent breakfast substitute or a healthy snack.

Warm Tea:

  • Traditional Method: Steep 1-2 teaspoons (about 5-10g) of dried or fresh leaves in about 150ml of boiling water for 10-15 minutes. Drink it warm 2-3 times a day. You can add honey or lemon to taste.
  • Modern Blends: For enhanced benefits or flavor, it is often blended with other herbs like rosemary, hawthorn, lemongrass, or tulsi (holy basil).
  • Benefits: Centella asiatica tea is traditionally known to aid digestion, help detoxify the body, calm the mind and body, and alleviate insomnia.

Other Applications:

  • Porridge (e.g., Sri Lankan 'Kola Kanda'): In Sri Lanka, Centella asiatica is added to a traditional porridge called 'Kola Kanda.' It's made by boiling red rice with coconut milk and a purée of the leaves, often served with jaggery (palm sugar) for sweetness.
  • Powder Form: Finely ground powder from dried leaves can be easily added to smoothies, soups, yogurts, and sauces. It's also available in capsule form as a dietary supplement.
  • With Ghee (Ayurvedic Method): In Ayurveda, fresh Centella asiatica juice is mixed with an equal amount of ghee (clarified butter) and simmered on low heat until all the water has evaporated. Consuming a teaspoon of this 'Gotu Kola Ghee' daily is said to enhance brain function and act as a tonic.




5.3. The Health Effects of Ingesting Centella: Scientific Findings

The positive effects of consuming Centella asiatica are supported not only by long-standing traditional experience but also by modern scientific research. Let's look at the main benefits.

Stress and Anxiety Reduction:

  • Benefit: Studies are highlighting its potential to help alleviate stress and anxiety. It exhibits anti-anxiety effects and may positively influence stress-related depressive symptoms.
  • Mechanism of Action (Hypothesized): These effects are thought to arise from its influence on neurotransmitter systems in the brain. Some studies suggest it acts on the cholinergic system or positively affects serotonin and dopamine levels. It may also be related to the stabilization of the HPA axis (which regulates the stress response) and the modulation of the inhibitory neurotransmitter GABA.
  • Clinical Studies:
    • Study on GAD Patients (Jana et al., 2010): In a study involving 33 patients with Generalized Anxiety Disorder, taking a 500mg capsule of a Centella asiatica extract twice daily for 60 days resulted in a statistically significant reduction in anxiety, stress, and depression levels.
    • Animal Model Study: In rats subjected to 72 hours of sleep deprivation to induce stress, a 5-day administration of the extract significantly reduced anxiety-like behaviors and improved motor activity, while also decreasing oxidative damage in the brain.

Memory and Cognitive Enhancement ("Brain Food"):

  • Benefit: Traditionally known as a 'brain tonic,' modern research suggests it can positively impact overall cognitive functions, including memory, learning, and concentration. It is particularly noted for its potential in improving age-related cognitive decline and post-stroke cognitive impairment.
  • Mechanism of Action: The cognitive benefits are understood to be the result of a complex interplay of actions, including neuroprotection and regeneration, antioxidant and anti-inflammatory effects in the brain, inhibition of acetylcholinesterase (the enzyme that breaks down acetylcholine), and improved cerebral blood flow.
  • Clinical Studies:
    • Study on Post-Stroke Patients: In a study where post-stroke patients with cognitive impairment were given Centella asiatica extract (750mg or 1,000mg daily) or folic acid (3mg daily) for 6 weeks, the overall cognitive improvement was similar between groups. However, the Centella asiatica group showed superior improvement in the memory domain, particularly in delayed recall.
    • Study on Healthy Elderly: Healthy elderly subjects taking the extract (250mg, 500mg, or 750mg daily) for 8 weeks showed significant improvements in working memory, attention, and overall mood, particularly in the 750mg/day group.
    • Limitations: However, some meta-analyses have reported no statistically significant cognitive improvement compared to a placebo. This may be due to high variability across studies in terms of preparation, dosage, and study populations. More standardized and well-designed clinical trials are needed.

Improved Blood Circulation and Relief from Chronic Venous Insufficiency (CVI):

  • Benefit: Centella asiatica has been traditionally used to promote circulation and improve vascular health. Studies show it can help alleviate symptoms of CVI—such as leg swelling, pain, heaviness, and night cramps—caused by poor vein function in the legs.
  • Mechanism of Action: The triterpene components are known to strengthen and regulate the synthesis of collagen, a key component of blood vessel walls, thereby promoting vascular health and elasticity. This can improve microcirculation and lower venous pressure.
  • Clinical Studies (Systematic Review of 8 RCTs): The analysis showed that administration of the Total Triterpenic Fraction of Centella asiatica (TTFCA) significantly improved objective microcirculation indicators (like ankle edema and skin oxygen/carbon dioxide levels) compared to a placebo. Subjective symptoms like leg heaviness, pain, and swelling also improved.
    • Limitations: The review noted that most of the individual studies had low methodological reporting quality, so the conclusions should be interpreted with caution. More high-quality trials are recommended.




5.4. A Guide to Choosing Centella Asiatica (Gotu Kola) Supplements

With the growing awareness of its health benefits, many supplements are now available. Here are some guidelines for making a wise choice.

  1. Check for a Standardized Extract: This is crucial. Look for products where the content of the key active compounds (triterpenes like asiaticoside, madecassoside, etc.) is clearly listed and "standardized." This is more reliable than a simple "contains Centella Asiatica extract" label.
  2. Look for TECA or Total Triterpene Content: High-quality products may use TECA (Titrated Extract of Centella Asiatica) or specify the total triterpene content (e.g., "standardized to 40% triterpenes"). This is a key indicator of quality and potential efficacy.
  3. Consider Origin and Cultivation: The active compound content can vary by region. Some research suggests that Centella from Madagascar has a higher and more stable concentration of active molecules. Look for trustworthy origins and certifications like GACP (Good Agricultural and Collection Practices).
  4. Manufacturer Reliability and Quality Control: Check if the manufacturer has GMP (Good Manufacturing Practices) certification. Choose products with minimal unnecessary additives.
  5. Consult Professionals: It's always a good idea to consult a healthcare professional (doctor, pharmacist, etc.) to get recommendations for a product that suits your specific health goals.





5.5. Part 5 Conclusion: The Power of Centella to Heal Body and Mind

In this chapter, we've explored the wide-ranging world of edible Centella asiatica, from delicious recipes to its impressive health benefits and how to choose reliable supplements.

It is clearly more than just a plant; it is a precious gift of nature that can have multifaceted positive effects on our body and mind. Its value is gaining ever more attention as scientific research actively explores its benefits for modern ailments like stress and anxiety, cognitive function, and poor circulation.

Of course, its effects are not universal, and for treating specific diseases, consulting a professional is essential. However, by incorporating Centella asiatica into your diet as part of a healthy lifestyle or by using carefully selected supplements, you can certainly be helped by experiencing its natural healing power.

In our final chapter, Part 6, we will discuss considerations for using Centella asiatica safely and sustainably, along with the future directions of research, to conclude this series.



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