Summer brings the heat, and with it, the need for ways to cool down and maintain comfort. Several herbs and spices have natural cooling properties that can provide relief from the oppressive, tropical heat which can be sultry as well as stifling at its worst. Here are some of the most effective and versatile cooling herbs and spices to help you stay fresh and energized throughout the tropical hot months.
1. Fenugreek (Trigonella foenum-graecum)
Fenugreek seeds are another cooling powerhouse, particularly beneficial during hot weather. These seeds have a natural ability to reduce body temperature. To harness their cooling properties, soak a few seeds in water overnight and drink the infused water in the morning. Fenugreek is known for its anti-inflammatory benefits, helping reduce internal inflammation and supporting digestive health.
Fenugreek seeds also offer benefits beyond cooling. They help regulate blood sugar levels, lower cholesterol, and support hormonal health in women. The high fiber content in fenugreek seeds promotes a feeling of fullness, which can assist with weight management. Fenugreek is also famous for its use in cooking, particularly in South Indian dishes. For example, the tangy ‘pulusu’ uses fenugreek seed powder, and ‘menthi majjiga,’ a buttermilk dish, is made with a tempering of fenugreek seeds, mustard seeds and curry leaves. Additionally, sprouted fenugreek seeds can be added to salads or cooked into curries.
2. Mint (Mentha spicata)
Mint is a classic cooling herb, particularly because of the compound menthol, which triggers cold-sensitive receptors in the skin and mouth. When menthol interacts with these receptors, it sends a signal to the brain, creating the sensation of coolness, even though the body's actual temperature remains unchanged. This cooling effect makes mint a popular ingredient in drinks, chewing gum, and desserts during summer.
Mint’s cooling properties extend beyond flavour. For example, combining mint with raw mango in a summer drink like ‘aam ka panna’ offers a potent remedy for combating the intense summer heat. Raw mango itself is naturally cooling due to its high water content and electrolyte balance, which helps maintain hydration and relieve heatstroke symptoms. Raw mango is also rich in potassium and magnesium, essential for preventing dehydration and muscle cramps, common problems in the summer. Together with mint, raw mangoes support digestion and immune health while providing vital nutrients during the hot months.
3. Fennel (Foeniculum vulgare)
Fennel seeds are another cooling spice that has been used for centuries in traditional remedies. Fennel contains anethole, an essential oil known for its ability to reduce body heat. Additionally, fennel seeds are high in fiber, which helps absorb water, keeping the body hydrated. The antioxidants in fennel, such as flavonoids and phenolic compounds, help protect the body from oxidative stress.
Fennel seeds are beneficial for digestive health, helping alleviate bloating and indigestion. They also have anti-inflammatory and antimicrobial properties, which can help clear the respiratory tract and reduce menstrual cramps. One traditional summer beverage made from fennel is ‘variayali sharbat’ or ‘saunf ka sharbat,’ a refreshing drink popular in Gujarat. Fennel seeds are also a key ingredient in ‘mukhwas,’ the mouth-freshening mix consumed after meals. Crushed fennel seeds can also be added to salads for a cooling crunch or incorporated into curries.
4. Cumin (Cuminum cyminum)
Cumin is often regarded as a mild cooling spice that aids in digestion and balances the body’s heat. Though cumin is generally known for its warming qualities, in Ayurveda, it is considered helpful in stabilizing the Pitta dosha, which relates to heat and inflammation. Cumin is particularly effective in calming digestive issues such as bloating, acid reflux, and gas, making it an ideal addition to summer diets.
A simple remedy to enjoy cumin’s cooling benefits is cumin water. To make it, boil a teaspoon of cumin seeds in water, let it cool, and drink it throughout the day. Cumin can also be added to vegetables, pulses, raitas, or buttermilk for a refreshing and cooling dish. Additionally, mixing roasted cumin with honey can help improve respiratory function, reduce mucus, and clear up congestion.
5. Cardamom (Elettaria cardamomum)
Cardamom, a sweet and aromatic spice, is a favourite for adding flavour and cooling properties to food and drinks. Known for its ability to detoxify the body, cardamom helps improve digestion, alleviate heartburn, and combat nausea—all common issues in the summer heat. In Ayurveda, cardamom is considered a ‘tridoshic’ spice, meaning it can balance all three doshas (Vata, Pitta, and Kapha), making it beneficial for overall health.
Cardamom’s cooling effects extend to its ability to reduce inflammation and swelling in the respiratory system, providing relief from conditions like sore throat or nasal congestion. Commonly added to tea, desserts, and mouth fresheners, cardamom is a versatile spice that helps keep you cool and refreshed.
6. Coriander (Coriandrum sativum)
In Ayurveda, coriander seeds (dhaniya) are prized for their cooling properties, making them ideal for reducing body heat, especially in warmer weather. They help balance the ‘pitta dosha’, alleviating excess heat and promoting overall well-being.
Known for aiding digestion, coriander seeds relieve indigestion by stimulating digestive hormones and improving the digestive tract.
A cold infusion of coriander seeds can be a refreshing beverage, especially in hot weather. Additionally, coriander seeds help reduce inflammation, prevent allergies, balance acidity, detox the body, relieve thirst, improve skin health, and alleviate symptoms of insomnia and anxiety.
As temperatures rise, herbs and spices like vetiver, fenugreek, mint, fennel, cumin, coriander and cardamom offer natural relief from the heat. These ingredients not only help cool the body but also provide numerous health benefits, from improving digestion and reducing inflammation to balancing hormones and boosting hydration. Incorporating these cooling herbs and spices into your daily routine can help you stay refreshed and healthy throughout the summer months.
