by In recent years, there has been an increased interest in brain health, particularly as the population ages. By 2030, one in five Americans will be 65 and older. While many people age with health and well-being, some have chronic conditions, including memory loss and cognitive decline, that affect daily activities.
Many factors can influence brain health, and while some cannot be changed, research shows that lifestyle factors such as nutrition can make a difference. One of the smaller changes you can make to support your brain power is to include herbs and spices in your diet. Not only do they offer certain health benefits, these ingredients can really enhance the flavor of your meals. But there is one spice that tops the list for being cognitively benign. Read on to find out which specific spices nutritionists recommend for brain health and why.
What is Brain Health?
Being mentally alert means you can do all the mental processes you need to, such as learning, judging, using language and remembering. When you feel as if your memory is fading, this is called subjective cognitive decline, and it is one of the earliest and most noticeable symptoms of more severe memory disorders such as Alzheimer’s disease and other dementias. That said, aging naturally slows memory retrieval, so minor memory glitches are not a sign of a memory disorder.
Research shows that lifestyle behaviors – managing high blood pressure, eating nutrient-dense foods, being physically active, managing stress and maintaining social connections – are linked to brain health.
In two National Institutes of Health studies, data showed that those who participated in physical activity, did not smoke, followed a high-quality diet, drank moderate amounts of alcohol and participated in cognitive activities, were found to have Alzheimer’s risk 60% lower. disease, which is the most common form of dementia.
Brain health can be achieved by eating healthy and incorporating foods such as herbs and spices. Although there is no single one that can improve brain health, some herbs and spices may have a greater impact than others. These foods protect and improve brain health in several ways, says Maggie Moon, MS, RD, brain health nutrition specialist and author The MIND diet. This includes “neutralizing oxidative stress and neuroinflammation, improving the body’s internal antioxidant systems and cleaning up harmful proteins,” she explains.
The #1 Spice for Brain Health
Drumroll…Turmeric is our go-to spice for brain health. A spice native to Southeast Asia and grown primarily in India, turmeric has long been studied for its health benefits, helping with inflammatory conditions such as arthritis, anxiety, metabolic syndrome, high cholesterol and muscle recovery.
When it comes to cognitive abilities, the rhizome contains a powerful compound called curcumin, known for its antioxidant and anti-inflammatory properties. “Curcumin may help reduce inflammation, improve antioxidant capacity and promote the growth of new brain cells, contributing to better cognitive function and may reduce the risk of neurodegenerative diseases such as Alzheimer’s,” says Patricia Bannan, MS, RDN, author From Burnout to Balance.
In addition, Moon points out that “Population-based studies also show that regular intake preserves cognitive function, reduces cortisol and inflammation and boosts brain-derived neurotrophic factor, which supports learning and memory.” (Brain-derived neurotrophic factor, or BDNF, is involved in neuroprotection and memory, among other functions.) However, it is important to keep in mind that there are limitations to research on turmeric and curcumin, as animal studies are promising, but human clinical studies are mixed, and more are needed.
You can get fresh turmeric, turmeric as a stand-alone spice, or turmeric in curry powder. The curcumin in turmeric is what gives the spice its yellow color. Although curcumin is known for its anti-inflammatory properties, the active component curcumin has low bioavailability. This means that the body does not absorb it effectively on its own. To increase its bioavailability, studies show that pairing turmeric with black pepper, which contains a compound called piperine, can improve absorption by 2000%. It is important to always pair turmeric with black pepper to maximize its health benefits.
Should You Take Turmeric Supplements for Brain Health?
Although there is promising research on turmeric for brain health, taking specific supplements should be discussed with your healthcare provider. However, consider focusing on food. “The biggest benefit comes from eating several different herbs, which provide a range of antioxidants that work together to support optimal brain function,” says Moon. Turmeric should be used in conjunction with other herbs and spices within a brain healthy lifestyle. There can also be drug interactions with turmeric, so be sure to consult your healthcare provider about whether supplementation is necessary and safe for you.
How Can You Include Turmeric In Your Diet?
Adding turmeric to your diet is a great way to explore new spices and cuisine. The spice adds vibrant color and a tangy flavor to a variety of dishes, such as curries, rice dishes and soups, says Bannan. And he adds that Turmeric Latte is a warming and nourishing drink.
Additionally, try these creative ways to incorporate turmeric, suggested by Moon:
- Include turmeric powder in no-bake energy bites made with dates, oats, chia seeds and orange zest. These Carrot Cake Energy Bites are made with dates, oats, pecans and turmeric.
- Explore your spice aisle to look for spice blends that include turmeric as one of their main ingredients. Try it in delicious tomato-based sauces, marinades and dressings. One meal that brings it all together is our Baked Tuna Steak and Vegetable Pair Pack with Creamy Dijon-Turmeric Sauce.
- Mix a small amount with apple cider vinegar and a pinch of black pepper for an invigorating shot of home wellness. These Turmeric & Ginger Shots are super fun.
The Bottom Line
There is promising research on 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 your brain health. However, it is important to take a holistic lifestyle approach to best support brain health and cognitive function. Following a healthy diet, incorporating exercise, managing stress and maintaining social connections can go a long way to supporting your future brain power.
