In recent years, there has been increasing interest in brain health, especially as the population ages. By 2030, one in five Americans will be over the age of 65. While many people grow old living healthy and fulfilling lives, some face chronic illnesses such as memory loss and cognitive decline that affect their daily lives.
Many factors can influence brain health, and while some cannot be changed, research has shown that lifestyle factors, such as nutrition, can make a difference. One small change you can make to support your brain power is to include herbs and spices in your diet. Not only do these ingredients offer specific health benefits, they can really enhance the flavor of your meal. But there is one spice that tops the list as the most cognitively friendly. Read on to learn about specific spices that nutritionists recommend for brain health and why.
What is brain health?
Being mentally healthy means being able to carry out all necessary mental processes, such as learning, making judgments, using language, and remembering. When you feel like your memory is declining, it’s called subjective cognitive decline, and it’s one of the earliest noticeable symptoms of more severe memory disorders such as Alzheimer’s disease and other dementias. However, as we age, we naturally slow down memory recall, so small memory glitches are not a sign of memory loss.
Research has shown that lifestyle behaviors such as managing high blood pressure, eating nutritious foods, physical activity, managing stress, and maintaining social connections are associated with brain health.
Two National Institutes of Health studies found that people who participate in physical activity, don’t smoke, follow a high-quality diet, consume light to moderate alcohol, and participate in cognitive activity are at lower risk for Alzheimer’s disease. The data revealed that 60% lower The disease is the most common form of dementia.
Eating a healthy diet and incorporating foods such as herbs and spices supports brain health. There is no single herb or spice that can improve brain health, but some herbs and spices can have a greater impact than others. These foods protect and improve brain health in several ways, according to experts in brain health nutrition. mind diet. This includes “neutralizing oxidative stress and neuroinflammation, strengthening the body’s antioxidant systems, and removing harmful proteins,” she explains.
The best spices for brain health
Drum roll…Turmeric is the most effective spice for brain health. Turmeric, a spice native to Southeast Asia and primarily grown in India, has long been studied for its health benefits, helping treat inflammatory conditions such as arthritis, anxiety, metabolic syndrome, high cholesterol, and muscle recovery. I did.
When it comes to cognitive performance, the rhizome contains a powerful compound called curcumin, which is known for its antioxidant and anti-inflammatory properties. “Curcumin helps reduce inflammation, improve antioxidant capacity, and promote the growth of new brain cells, which may contribute to improved cognitive function and reduce the risk of neurodegenerative diseases such as Alzheimer’s disease. ,” says Patricia Bannan, master’s student and author of Curcumin. From burnout to balance.
Additionally, Moon says, “Population-based studies show that regular intake maintains cognitive function, reduces cortisol and inflammation, and promotes brain-derived neurotrophic factors, all of which support learning and memory. It also shows that.” (Brain-derived neurotrophic factor (BDNF) is involved in neuroprotection and memory, among other functions.) However, it is important to note that research on turmeric and curcumin has limitations, as while animal studies are promising, clinical studies in humans have been mixed and more research is needed. .
You can find turmeric raw, as a stand-alone spice, or in curry powder. It is the curcumin in turmeric that gives the spice its distinct yellow color. Curcumin is known for its anti-inflammatory properties, but the bioavailability of the active ingredient curcumin is low. This means that the body cannot absorb it efficiently on its own. To increase bioavailability, studies have shown that combining turmeric and black pepper, which contains a compound called piperine, increases absorption by 2000%. To maximize the health benefits of turmeric, it is important to always combine turmeric with black pepper.
Should I take turmeric supplements for brain health?
There is promising research on turmeric for brain health, but taking certain supplements should be discussed with your health care provider. However, consider focusing on food. “In fact, the biggest benefits come from eating several different herbs that provide a variety of antioxidants that work together to support optimal brain function,” says Moon. In a brain-healthy lifestyle, you should use turmeric in addition to other herbs and spices. There may also be drug interactions with turmeric, so be sure to talk to your healthcare provider about whether supplements are necessary and safe.
How can you incorporate turmeric into your diet?
Adding turmeric to your diet is a great way to explore new spices and cuisines. Bannan says the spice adds bright color and earthy flavor to a variety of dishes, including curries, rice dishes and soups. She adds that turmeric latte is a nutritious drink that keeps you warm.
Additionally, try some of the creative ways Moon recommends incorporating turmeric.
- Add turmeric powder to no-bake energy bites made with dates, oats, chia seeds, and orange zest. These Carrot Cake His Energy Bites are made with dates, oats, pecans, and turmeric.
- Explore the spice aisle and look for spice blends that include turmeric as one of the key ingredients. Try it in flavorful tomato-based sauces, marinades, and dressings. One meal that brings it all together is parchment paper grilled tuna steak and vegetables with a creamy Dijon turmeric sauce.
- Mix a little apple cider vinegar and a pinch of black pepper for a refreshing homemade wellness shot. These Turmeric & Ginger Shots have a pleasant tingle.
conclusion
There is promising research regarding the health benefits of turmeric for brain health. Adding turmeric to curries, soups, smoothies, and drinks is a great way to add variety to your diet and support brain health. However, to optimally support brain health and cognitive function, it’s important to take a holistic lifestyle approach. Eating a healthy diet, getting some movement, managing stress, and staying socially connected will go a long way in supporting your future brain power.
