Table of Contents
Introduction
Asafoetida (Ferula asafoetida) or Hing is an oleo-gum resin from the stems of Ferula plants belonging to the Umbelliferae family. Out of more than 170 species, 60 spices of Ferula are widely spread in Central Asia, particularly West Afghanistan, Iraq, Turkey, Eastern Iran, Europe and North Africa.
It is a spice from the root and rhizome of the asafoetida plant. It’s an oleo gum resin used in pickles as a condiment to aid digestion.
Asafoetida
Asafoetida gum resin is prized as a spice in Iran and India, where it is used to flavour curries, pickles, and meatballs. Acrid, in taste, radiates a pungent onion-like odour because of its organic sulfur combinations. It is typically sold in powdered form and is said to improve umami flavours in delicious foods. It is also used in classic medicine as a digestive aid or for menstrual concerns.
It is brought chiefly from the Ferula assa-foetida of the carrot family Apiaceae. The entire plant is a fresh vegetable, and the full-grown stem’s internal portion is considered a delicacy. The plant can rise as high as 2 metres (seven feet). After 4 years, when it is ready to yield hing or asafoetida, the stems are cut down near the root, & a milky juice flows out that fast sets into a solid gummy mass. A freshly exposed surface of hing has a translucent pearly white appearance, but it soon shades in the air, becoming first pink and finally reddish brown.
Nutrition
Hing, widely understood as asafoetida, is more than just a spice. It’s a treasure trove of health benefits, loaded with a pungent aroma that forms an intimate part of Persian and Indian cuisines. Emanated from the resin of the Ferula plant, hing or asafoetida powder arises from regions like Iran and Afghanistan. Though discouraging for some, the intense flavour of hing makes it an essential element in many recipes. But beyond its culinary uses, things’s advantages spread to our health and well-being. Let’s delve into the nutritive profile of this powerful spice.
Hing is not only a taste enhancer. It’s a reservoir of nutrients that can be presented, particularly to a balanced diet. Here’s a glance into the healthy piece of things:
- Carbohydrates: Hing is very rich in carbohydrates. Around 67-68 per cent of its range is carbohydrates, making it a substantial energy source.
- Fibre: With about 4 per cent fibre content, it assists digestion & maintains bowel health.
- Proteins: Hing presents about 4 per cent protein in dietary intake.
- Fats: He qualifies as a low-calorie spice with just about 1 per cent fat content.
- Minerals: It is laden with essential minerals such as potassium, iron, and calcium, which hold up various bodily functions.
To give you a practical idea, let’s consider a typical serving size of 1 teaspoon (3.1 grams) of hing. This small portion contains about 9.8 calories, 0.1 grams of fat, 2.1 grams of carbohydrates, and 0.3 grams of protein. It also provides 10 percentage of the daily value of iron, a mineral vital for blood health.
Properties of Hing
Hing, known as asafoetida in English, is a popular spice used in Indian cooking. Best recognised for its potent aroma and unique flavour, hing is derived from the resin of the Ferula plant, primarily the Ferula asafoetida species. Its properties range from nutritional to medicinal, making it a versatile addition to any kitchen.
- Volatile Oils: Hing powder is very rich in essential oils like α-pinene & β-pinene. These donate to its unique smell and also have therapeutic properties.
- Medicinal Properties: Moreover, due to its culinary uses, it has medicinal properties that help the body in many ways. Its anti-inflammatory, expectorant, and antimicrobial properties effectively address various health issues.
Knowing these properties can help you understand how this adds flavour to your dishes and contributes to your health. Next, let’s delve into the various uses of hing.
Asafoetida Plant
Asafoetida is brought chiefly from Ferula assafoetida, a member of the carrot family Apiaceae. The entire plant is used as a fresh vegetable, and the inner portion of the full-grown stem is considered a delicacy. The plant may rise as high as 2 metres (seven feet).
Asafoetida Benefits
1. Digestive Health: Hing effectively treats digestive disorders, including flatulence, bloating, and irritable bowel syndrome (IBS). One of the most common uses of asafoetida or hing is as an indigestion aid. It boosts the secretion of digestive enzymes and aids in the relief of constipation. Hing is very effective in treating digestive illness like gas, bloating, acidity, and irritable bowel syndrome (IBS) due to its carminative and anti-flatulent properties.
It promotes the secretion of digestive enzymes, aiding in relieving constipation.
2. Respiratory Health: Its anti-inflammatory, antimicrobial, and expectorant properties can assist clear chest congestion and remove phlegm. It is advantageous for respiratory issues like asthma and bronchitis.
3. Menstrual Health: Women find it helpful as it can regulate menstrual flow and alleviate cramps. It normalises progesterone secretion, which regulates blood flow during periods.
4. Skin and Hair Care: With anti-inflammatory and antioxidant properties, hing powder face packs and oil have skin-rejuvenating effects. Applying hing powder paste to hair roots promotes hair growth.
5. Good Source of Antioxidants: It is a good source of antioxidants. These combinations help protect the cells against potential harm caused by unstable molecules named free radicals. As a consequence, antioxidants may also assist in shielding against chronic inflammation, cancer, heart disease, and type 2 diabetes.
It has been shown to include high amounts of phenolic mixes, such as tannins and flavonoids, known for their potent antioxidant effects.
While test-tube and animal investigations have found it to exhibit anti-inflammatory and antioxidant movement, more investigation is required on its potential antioxidant effects in humans.
Further, as it is used in such small quantities in cooking, it’s unclear whether culinary usage of the spice provides these benefits.
6. Respiratory Issues: For respiratory disorders such as asthma and bronchitis, hing can supply relief. Its expectorant effects help clear mucus from the respiratory tract.
7. Menstrual Relief: Ladies experiencing menstrual distress may find comfort with this. It may assists control of menstrual flow & ease cramps.
8. Antimicrobial Effects: Due to its antimicrobial belongings, it can fight infections & enhance overall immune function.
9. Weight Management: It can aid in weight loss by improving metabolism and decreasing abdominal fat.
10. Flavour Enhancer: It is an element of Indian cuisine. It adds depth to dishes like curries, pickles, and dals. In vegetarian and Jain cuisine, onions and garlic are bypassed and often used as flavour substitutes.
11. Other Benefits
- It has antimicrobial, antifungal, and antibacterial effects. Test-tube investigations have found that it may protect against pathogens, like strains of Streptococcus bacteria.
- It may help lower blood pressure. It may assist in lowering blood pressure by relaxing blood vessels. However, analysis is restricted to animals.
- Potential anticancer effects. Animal and test-tube examinations indicate that it may assist in stopping the growth and reach of typical cancer cells, including breast and liver.
- It may protect brain health. Several creature investigations have shown that it may help protect against brain memory loss and nerve injury.
- It may ease asthma symptoms. Animal examinations have demonstrated that it relaxes airway smooth muscles, vital for asthma treatment.
- It may lower blood sugar levels. One analysis in rats found that 22.7 mg of asafoetida or hing extract per pound (50 mg per kg) of body weight supported reduced fasting blood sugar levels.
- Displaying antimicrobial results aids in combating infections.
- It may assist in weight control by improving metabolism and decreasing abdominal fat.
- Hing’s antidepressant properties may improve mood.
Precautions to Take with Hing
Although hing delivers multiple benefits, it’s essential to consume it responsibly. Here are a few precautions to keep in mind:
- Due to its laxative properties, large amounts of hing can cause headaches, migraines, and even diarrhoea. So, it’s best consumed in moderation.
- Commercially available hing powder might not be gluten-free as it is often diluted with wheat flour. Always check the label if you’re gluten-sensitive.
- During pregnancy, it’s best to consult a doctor before consuming anything.
Hing or asafoetida powder is a versatile spice offering numerous health benefits, particularly for digestive and respiratory health. However, like all good things, it should be consumed in moderation and cautiously.
Dosing
The appropriate dose of asafoetida depends on the user’s age, health, and several other conditions. Insufficient scientific information exists to determine a proper range of doses for asafoetida. Remember that natural or authentic products are not always safe, and dosages can be significant. Be sure to follow relevant supervision on product labels and consult your physician, pharmacist, or other healthcare professional before using.
Conclusion
Asafoetida is a dried plant sap used for centuries for its possible health advantages and unique flavour.
It is an adequate source of antioxidants. While little study suggests multiple benefits, especially for digestive health, much more human study is needed.
Regardless, when crushed into a powder, this component—also known as hing—makes a great addition to your spice cabinet. A little pinch can add a savoury, umami quality to soups, lentil dal, curries, and stews.
