The #1 Spice for Better Brain Health, Recommended by Dietitians
Add this versatile, tasty pick to lattes, soups, stews and smoothies for a mental boost.
EatingWell
Reviewed by Dietitian Maria Laura Haddad-Garcia
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.
Related: How to Eat to Keep Your Brain Healthy As You Age, According to Research
What Is Brain Health?
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 stress and 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 like herbs and spices can 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, says Maggie Moon, M.S., RD, a brain health nutrition specialist and author of The MIND Diet. This includes “neutralizing oxidative stress and neuroinflammation, enhancing the body’s internal antioxidant systems and clearing away damaging proteins,” she explains.
Related: 7 Sneaky Signs You Could Have Cognitive Decline, According to Experts
The #1 Spice for Brain Health
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 for its 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,” says Patricia Bannan, M.S., RDN, author of From 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.
You can find fresh turmeric, turmeric as a stand-alone spice, or turmeric in curry powder. It’s the curcumin in turmeric that gives the spice its telltale yellow color. Although curcumin is known for its anti-inflammatory properties, the active component curcumin has a low bioavailability. This means that the body does not absorb it efficiently on its own. To increase its bioavailability, studies show that pairing turmeric with black pepper, which contains a compound called piperine, can enhance absorption by 2,000%. It’s important to always pair turmeric with black pepper to maximize its health benefits.
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 be drug 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 a Turmeric Latte is a warming and nutritious beverage.
In addition, try these creative ways to incorporate turmeric, recommended 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 seek out spice blends that include turmeric as a key ingredient. Experiment with it in savory tomato-based sauces, marinades and dressings. One meal that brings this all together is our Parchment Packet Baked Tuna Steaks & Vegetables with Creamy Dijon-Turmeric Sauce.
Mix a small amount with cider vinegar and a pinch of black pepper for an invigorating homemade wellness shot. These Turmeric & Ginger Shots are pleasantly zingy.
The Bottom Line
There is promising research on the health benefits of turmeric for brain health. Adding turmeric to curries, soups, smoothies and beverages can be a great way to add variety to your diet and support your brain health. However, it’s important to take a holistic lifestyle approach to optimally support your brain health and cognitive function. Following a healthy diet, incorporating movement, managing stress and keeping social connections can go a long way in supporting your future brainpower.
Related: 22 30-Minute Dinners That Support Brain Health
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