This versatile spice can be added to lattes, soups, stews and smoothies.
Many factors can affect brain health. Eating a healthy diet, moving, managing stress and maintaining social connections can go a long way in supporting your future mental performance. One of the small changes you can make to support brain function is to include herbs and spices in your diet. However, as EatinngWell writes, there is one spice that is considered the most beneficial for cognitive functions, and that is turmeric.
Turmeric has long been studied for its health benefits, helping with inflammatory conditions such as arthritis, anxiety, metabolic syndrome, high cholesterol and muscle recovery. It contains the substance 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, helping to improve cognitive function and potentially reduce the risk of neurodegenerative diseases such as Alzheimer’s disease,” says Patricia Bannan, M.S.
In addition, research also shows that regular consumption of turmeric preserves cognitive function, reduces cortisol and inflammation, and increases brain-derived neurotrophic factor, which supports learning and memory. 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 research is needed.
How to use turmeric
You can consume fresh turmeric, turmeric as a separate spice, or turmeric in curry powder. It is worth keeping in mind that although curcumin is known for its anti-inflammatory properties, it has low bioavailability. This means that the body does not absorb it effectively on its own. Research shows that to increase bioavailability, turmeric is combined with black pepper, which contains a compound called piperine and can improve absorption by 2000%.
How to include turmeric in your diet?
This spice adds vibrant color and earthy flavor to a variety of dishes such as curries, rice dishes and soups. And a latte with turmeric is a warming and nutritious drink.
How you can use turmeric in cooking:
- Add turmeric powder to no-bake energy snacks made with dates, oats, chia seeds and orange zest.
- Experiment with turmeric in savory tomato sauces, marinades and dressings.
- Mix a small amount of apple cider vinegar and a pinch of black pepper for an invigorating homemade health drink.
UNIAN previously wrote about 11 healthy spices that will not only add charm to your dishes, but are also sources of nutrients that bring a range of health benefits.
