1. Turmeric
The active compound in turmeric, curcumin, has anti-inflammatory and antioxidant properties. Chronic inflammation and oxidative stress are linked to cognitive decline and neurodegenerative diseases. By reducing inflammation and oxidative damage, curcumin helps protect brain cells and support overall brain health. Curcumin has also been found to have antidepressant effects, potentially due to its ability to increase levels of serotonin and dopamine, neurotransmitters that regulate mood and energy levels.
"Curcumin boosts levels of the brain hormone BDNF, which increases the growth of new neurons and fights various degenerative processes in the brain," Dr. Crawford explains.
2. Ginger
Ginger contains bioactive compounds like gingerol, which have potent anti-inflammatory properties. Ginger is rich in antioxidants that help neutralize harmful free radicals in the body. Free radicals can cause oxidative stress, leading to cellular damage and aging.
"Known for its potent anti-inflammatory properties, ginger can help improve cognitive function by reducing inflammation and oxidative stress," Dr. Crawford tells us. "It also aids in neurotransmitter balance, which is essential for focus and cognitive agility."
3. Cinnamon
Cinnamon has been shown to help regulate blood sugar levels by increasing insulin sensitivity and reducing insulin resistance. Stable blood sugar levels are essential for optimal brain function, memory retention, and sustained focus throughout the day.
"Cinnamon can also regulate blood sugar levels, which is crucial for maintaining cognitive function and preventing neurodegenerative diseases," he says.
4. Black Pepper
Black pepper contains piperine, a compound that has been studied for its potential cognitive-enhancing effects. Piperine may help improve memory and cognitive function by increasing neurotransmitter activity in the brain. Piperine in black pepper has also been shown to enhance the absorption of nutrients, including vitamins and minerals, from food and supplements. Better nutrient absorption can support overall energy levels and cognitive function.
"Piperine, the active compound in black pepper, can enhance curcumin absorption (from turmeric) by up to 2,000%," according to Dr. Crawford. "This synergy not only amplifies the benefits of curcumin for the brain but also helps in improving digestion and nutrient absorption, indirectly supporting cognitive health," he reveals.
5. Nutmeg
Nutmeg contains a compound called myristicin, which has been studied for its neuroprotective properties. Nutmeg is rich in antioxidants that help neutralize free radicals and reduce oxidative damage in the brain. Nutmeg has been traditionally used for its calming and mood-enhancing effects. By promoting relaxation and reducing stress and anxiety, nutmeg indirectly supports cognitive function and mental clarity, thus supporting energy levels.
Dr. Crawford points out nutmeg's neuroprotective properties, which can help enhance memory and prevent the degeneration of neural pathways. "Nutmeg also has mood-boosting effects, which can contribute to a more focused and positive mental state," he notes.