In This ArticleView AllIn This ArticleWhat Is Brain Health?The #1 Spice for Brain HealthShould You Take a Supplement?Tips to Add It to Your Diet
In This ArticleView All
View All
In This Article
What Is Brain Health?
The #1 Spice for Brain Health
Should You Take a Supplement?
Tips to Add It to Your Diet
Close
Photo:EatingWell
EatingWell
In recent years, there has been an increased interest in brain health, especially as the population ages. By 2030, 1 in 5 Americans will be 65 and older.While many people age with health and well-being, some face chronic conditions, including memory loss and cognitive decline, that impact day-to-day activities.
Many factors can affect 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 brainpower is to include herbs and spices in your diet.Not only do they offer certain health perks, these ingredients can really amp up the flavor of your meals. But there’s one spice that tops the list as most cognitive-friendly. Read on to learn which specific spice dietitians recommend for brain health and why.
How to Eat to Keep Your Brain Healthy As You Age, According to Research
Being mentally fit means you can perform all the mental processes you need, such as learning, judging, using language and remembering. When you feel as if your memory is going, that’s called subjective cognitive decline, and it is one of the earliest noticeable symptoms of more severe memory disorders like Alzheimer’s disease and other dementias.That said,aging naturally slows down memory retrieval, so small glitches of memory aren’t a sign of a memory disorder.
Research shows that lifestyle behaviors—managing high blood pressure, eating nutrient-dense foods, being physically active,managing stressand maintaining social connections—are linked to brain health.
In two National Institutes of Health studies, data revealed that those who participated in physical activity, did not smoke, followed a high-quality diet, consumed light to moderate alcohol and participated in cognitive activities were found to have a 60%lower risk of Alzheimer’s disease, which is the most common form of dementia.
Eating healthy and incorporating foods likeherbs and spicescan support brain health.While there isn’t a 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, saysMaggie Moon, M.S., RD, a brain health nutrition specialist and author ofThe MIND Diet. This includes “neutralizing oxidative stress and neuroinflammation, enhancing the body’s internal antioxidant systems and clearing away damaging proteins,” she explains.
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Drumroll … Turmeric is our No. 1 spice for brain health. A spice native to Southeast Asia and primarily grown in India, turmeric has long been studied forits health benefits, helping with inflammatory conditions like arthritis, anxiety, metabolic syndrome, high cholesterol and muscle recovery.
When it comes to cognitive capabilities, the rhizome contains a powerful compound called curcumin, which is 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 potentially reducing the risk of neurodegenerative diseases like Alzheimer’s,” saysPatricia Bannan, M.S., RDN, author ofFrom Burnout to Balance.
In addition, Moon points out that “population-based studies also show regular intake preserves cognitive function, reduces cortisol and inflammation and boosts brain-derived neurotrophic factor, all of which supports learning and memory.” (Brain-derived neurotrophic factor, or BDNF, is involved in neuroprotection and memory, among other functions.)However, it’s important to keep in mind that there are limitations on research on turmeric and curcumin, as animal studies are promising, but clinical studies on humans are mixed, and more are needed.
Should You Take Turmeric Supplements for Brain Health?
While there is promising research on turmeric for brain health, taking specific supplements should be discussed with your health care provider. However, consider focusing on food. “The greatest benefit actually comes from eating several different herbs, which provide an array of antioxidants that work in concert to support optimal brain function,” says Moon. Turmeric should be used in addition to other herbs and spices within a brain-healthy lifestyle. There can also bedrug interactions with turmeric, so be sure to consult with your health care provider to determine whether a supplement is needed and safe for you.
How Can You Include Turmeric in Your Diet?
Adding turmeric to your diet can be a great way to explore a new spice and cuisine. The spice adds vibrant color and earthy flavor to a variety of dishes, such as curries, rice dishes and soups, says Bannan. And she adds that aTurmeric Latteis a warming and nutritious beverage.
The Bottom Line
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Chronic Diseases and Cognitive Decline — A Public Health Issue.National Institute on Aging.Cognitive Health and Older Adults.Gregory J, Vengalasetti YV, Bredesen DE, Rao RV.Neuroprotective herbs for the management of Alzheimer’s disease.Biomolecules. 2021;11(4):543. doi:10.3390/biom11040543Hügel HM.Brain food for Alzheimer-free ageing: focus on herbal medicines.Adv Exp Med Biol. 2015;863:95-116. doi:10.1007/978-3-319-18365-7_5National Institute on Aging.Combination of healthy lifestyle traits may substantially reduce Alzheimer’s disease risk.National Center for Complementary and Integrative Health.Turmeric.Hewlings SJ, Kalman DS.Curcumin: A Review of Its Effects on Human Health.Foods. 2017;6(10):92. doi:10.3390/foods6100092Mishra S, Palanivelu K.The effect of curcumin (turmeric) on Alzheimer’s disease: An overview.Ann Indian Acad Neurol. 2008;11(1):13-9. doi:10.4103/0972-2327.40220Sarraf P, Parohan M, Javanbakht MH, Ranji-Burachaloo S, Djalali M.Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a systematic review and dose-response meta-analysis of randomized controlled trials.Nutr Res. 2019;69:1-8. doi:10.1016/j.nutres.2019.05.001Bahramsoltani R, Rahimi R, Farzaei MH.Pharmacokinetic interactions of curcuminoids with conventional drugs: A review.J Ethnopharmacol. 2017;209:1-12. doi:10.1016/j.jep.2017.07.022
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Chronic Diseases and Cognitive Decline — A Public Health Issue.National Institute on Aging.Cognitive Health and Older Adults.Gregory J, Vengalasetti YV, Bredesen DE, Rao RV.Neuroprotective herbs for the management of Alzheimer’s disease.Biomolecules. 2021;11(4):543. doi:10.3390/biom11040543Hügel HM.Brain food for Alzheimer-free ageing: focus on herbal medicines.Adv Exp Med Biol. 2015;863:95-116. doi:10.1007/978-3-319-18365-7_5National Institute on Aging.Combination of healthy lifestyle traits may substantially reduce Alzheimer’s disease risk.National Center for Complementary and Integrative Health.Turmeric.Hewlings SJ, Kalman DS.Curcumin: A Review of Its Effects on Human Health.Foods. 2017;6(10):92. doi:10.3390/foods6100092Mishra S, Palanivelu K.The effect of curcumin (turmeric) on Alzheimer’s disease: An overview.Ann Indian Acad Neurol. 2008;11(1):13-9. doi:10.4103/0972-2327.40220Sarraf P, Parohan M, Javanbakht MH, Ranji-Burachaloo S, Djalali M.Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a systematic review and dose-response meta-analysis of randomized controlled trials.Nutr Res. 2019;69:1-8. doi:10.1016/j.nutres.2019.05.001Bahramsoltani R, Rahimi R, Farzaei MH.Pharmacokinetic interactions of curcuminoids with conventional drugs: A review.J Ethnopharmacol. 2017;209:1-12. doi:10.1016/j.jep.2017.07.022
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.Chronic Diseases and Cognitive Decline — A Public Health Issue.National Institute on Aging.Cognitive Health and Older Adults.Gregory J, Vengalasetti YV, Bredesen DE, Rao RV.Neuroprotective herbs for the management of Alzheimer’s disease.Biomolecules. 2021;11(4):543. doi:10.3390/biom11040543Hügel HM.Brain food for Alzheimer-free ageing: focus on herbal medicines.Adv Exp Med Biol. 2015;863:95-116. doi:10.1007/978-3-319-18365-7_5National Institute on Aging.Combination of healthy lifestyle traits may substantially reduce Alzheimer’s disease risk.National Center for Complementary and Integrative Health.Turmeric.Hewlings SJ, Kalman DS.Curcumin: A Review of Its Effects on Human Health.Foods. 2017;6(10):92. doi:10.3390/foods6100092Mishra S, Palanivelu K.The effect of curcumin (turmeric) on Alzheimer’s disease: An overview.Ann Indian Acad Neurol. 2008;11(1):13-9. doi:10.4103/0972-2327.40220Sarraf P, Parohan M, Javanbakht MH, Ranji-Burachaloo S, Djalali M.Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a systematic review and dose-response meta-analysis of randomized controlled trials.Nutr Res. 2019;69:1-8. doi:10.1016/j.nutres.2019.05.001Bahramsoltani R, Rahimi R, Farzaei MH.Pharmacokinetic interactions of curcuminoids with conventional drugs: A review.J Ethnopharmacol. 2017;209:1-12. doi:10.1016/j.jep.2017.07.022
Centers for Disease Control and Prevention.Chronic Diseases and Cognitive Decline — A Public Health Issue.
National Institute on Aging.Cognitive Health and Older Adults.
Gregory J, Vengalasetti YV, Bredesen DE, Rao RV.Neuroprotective herbs for the management of Alzheimer’s disease.Biomolecules. 2021;11(4):543. doi:10.3390/biom11040543
Hügel HM.Brain food for Alzheimer-free ageing: focus on herbal medicines.Adv Exp Med Biol. 2015;863:95-116. doi:10.1007/978-3-319-18365-7_5
National Institute on Aging.Combination of healthy lifestyle traits may substantially reduce Alzheimer’s disease risk.
National Center for Complementary and Integrative Health.Turmeric.
Hewlings SJ, Kalman DS.Curcumin: A Review of Its Effects on Human Health.Foods. 2017;6(10):92. doi:10.3390/foods6100092
Mishra S, Palanivelu K.The effect of curcumin (turmeric) on Alzheimer’s disease: An overview.Ann Indian Acad Neurol. 2008;11(1):13-9. doi:10.4103/0972-2327.40220
Sarraf P, Parohan M, Javanbakht MH, Ranji-Burachaloo S, Djalali M.Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men and women: a systematic review and dose-response meta-analysis of randomized controlled trials.Nutr Res. 2019;69:1-8. doi:10.1016/j.nutres.2019.05.001
Bahramsoltani R, Rahimi R, Farzaei MH.Pharmacokinetic interactions of curcuminoids with conventional drugs: A review.J Ethnopharmacol. 2017;209:1-12. doi:10.1016/j.jep.2017.07.022
