What is the Centella asiatica plant?
Centella asiatica, often referred to as gotu kola or Indian pennywort, is a herbaceous perennial that thrives in tropical and subtropical regions worldwide, particularly in wet, swampy areas. It is a low-lying, creeping plant with kidney-shaped leaves and thin, green to reddish stems that root at the nodes. While its name may not be familiar to everyone in the West, it has a long and storied history in traditional medicine systems like Ayurveda and Traditional Chinese Medicine, as well as a prominent place in various cuisines.
Its medicinal reputation is rooted in the presence of triterpenoid compounds like asiaticoside, madecassoside, and asiatic acid, which are thought to be responsible for its anti-inflammatory, antioxidant, and wound-healing properties. In folklore, it's sometimes called 'tiger herb' from the tale that tigers would roll in the plant to heal their wounds.
Gotu kola's place in world cuisines
Historically, gotu kola has been celebrated as a versatile culinary ingredient. In Sri Lanka, the leaves are prepared as a traditional curry or porridge called kolakenda. The bitter-sweet leaves are also a staple in salads (ulam in Malay cuisine) across Malaysia, Indonesia, and Thailand, and a fresh juice drink is popular in Vietnam, Cambodia, and Thailand. In India and Bangladesh, it is used in various dishes, including a fritter-like snack called thankuni patar bora.
Is it safe to eat Centella asiatica?
For the most part, yes, Centella asiatica is safe for consumption when prepared correctly and taken in moderate amounts. However, there are important safety factors to consider, particularly concerning the source of the plant. As a water-loving plant, gotu kola can easily absorb pollutants, heavy metals, and bacteria from its environment. Therefore, it is critical to ensure your source is reliable and the plant is harvested from a clean, uncontaminated location.
Potential side effects and contraindications
While considered generally safe for culinary purposes, concentrated extracts and high doses, especially when taken as supplements, can cause side effects. These can include:
- Headaches
- Dizziness or nausea
- Stomach upset or fatigue
- Rare instances of liver injury
- Skin irritation (especially from topical use)
Certain individuals should avoid gotu kola or consult a healthcare provider before consumption:
- Pregnant or breastfeeding women, as safety information is limited.
- Individuals with a history of liver disease.
- People taking sedatives or other medications that affect the liver, as gotu kola may amplify their effects.
- Those with diabetes, as it may lower blood sugar levels.
Culinary vs. Supplement: A comparison
| Feature | Culinary Use (e.g., salads, tea) | Supplement Use (capsules, extracts) |
|---|---|---|
| Form | Fresh or dried leaves, stems | Concentrated powders, capsules, tinctures |
| Dosage | Moderate quantities, as part of a meal | Specific, often higher, standardized doses |
| Risks | Lower risk, dependent on clean sourcing and proper identification | Higher risk of side effects, including rare liver injury |
| Intended Effect | General nutrition, flavor, mild herbal benefits | Targeted medicinal effects (e.g., cognitive boost, circulation) |
| Recommended Duration | Can be consumed regularly | Often recommended for short periods (e.g., up to 6 weeks) |
How to prepare and consume gotu kola
There are numerous ways to incorporate edible gotu kola into your diet. For all methods, start by thoroughly washing the leaves and stems. For maximum nutritional potency, many prefer to eat the leaves raw, as done in various Asian salads.
- Salads: Shred the fresh leaves and combine with other ingredients like grated coconut, lime juice, and chopped chili for a fresh, spicy salad.
- Juices: Blend fresh gotu kola leaves with water, a sweetener, and other fruits like apple or ginger to create a refreshing health tonic.
- Cooked dishes: Add the leaves and stems to soups, curries, or stir-fries. Cooking can help reduce the herb's natural bitterness.
- Teas: Steep dried leaves in hot water for 10-15 minutes to make a simple herbal tea.
Common misidentifications: Pennywort vs. gotu kola
It is crucial to correctly identify Centella asiatica before consumption to avoid accidentally ingesting a toxic look-alike. A common point of confusion is with other plants also called 'pennywort.' While some species of Hydrocotyle (also known as marsh pennywort) are edible, others might not be. The key visual difference lies in where the stem attaches to the leaf:
- Centella asiatica (Gotu Kola): The stem attaches at the edge of the kidney-shaped leaf.
- Hydrocotyle species (Marsh Pennywort): The stem attaches at the center of the scalloped, round leaf.
For foragers, it is also important to remember that gotu kola thrives in wet environments and can accumulate pollutants, so only harvest from clean sources.
Conclusion: Enjoying edible Centella asiatica safely
In conclusion, the Centella asiatica plant is indeed edible and a nutritious addition to many diets when sourced and prepared correctly. While fresh leaves have been enjoyed for centuries in various Asian cuisines, caution must be exercised, especially when dealing with concentrated supplements, which carry a higher risk of side effects. By ensuring proper identification, sourcing from a clean environment, and being mindful of potential contraindications, individuals can safely enjoy the culinary and potential wellness benefits of this remarkable herb.
Learn more about Centella asiatica from reputable health authorities, such as the National Institutes of Health.
