In addition to keeping your body fit and active, it’s important not to neglect your brain health. As we age, just as we run into a higher risk of issues that can affect our hearts, bones, muscles and more, we also run into a higher risk of cognitive decline. Luckily, keeping your brain sharp and boosting your memory can be as simple as adding brain-healthy foods to your diet. That’s right: not only does the food you eat impact your body, but it can also do wonders for your noggin.
While there are several antioxidant-rich foods that famously boast brain-boosting benefits (we’re looking at you, berries and fish!), there’s one simple but surprising ingredient you may not be aware of: turmeric. To learn more about how turmeric can improve your memory and ward of cognitive decline, we spoke to nutritionist Mary Sabat. She broke down all the wonderful health effects of this yellow spice. Find her expert insight below.
Benefits of turmeric for brain health
Turmeric is a famously yellow spice that's probably most widely known for its role in Indiana cuisine. However, not only does it make a seriously delicious curry; it also offers up a wide range of health benefits, including a faster metabolism. But the benefits of turmeric don't stop at your waistline. According to Sabat, it can also play a significant role in improving your memory and other cognitive functions.
One of the biggest reasons for these benefits is the fact that turmeric has anti-inflammatory properties, thanks to a compound called curcumin. "Curcumin is known for its strong anti-inflammatory and antioxidant properties," Sabat says. "Chronic inflammation is believed to play a role in the development of cognitive decline and neurodegenerative diseases like Alzheimer's. By reducing inflammation in the brain, curcumin may help protect against cognitive decline." Incredible!
Sabat tells us that curcumin has also been shown to aid in the production of brain-derived neurotrophic factor (BDNF). "BDNF is essential for the survival and growth of neurons and helps in forming new connections between them. Higher levels of BDNF are associated with improved memory and cognitive function," she says.
Additionally, regularly adding turmeric to your food could help ward off Alzheimer's by reducing Amyloid Plaque Reduction. "Alzheimer's disease is characterized by the accumulation of beta-amyloid plaques in the brain, which are thought to contribute to cognitive decline," Sabat says. "Some research suggests that curcumin may help clear these plaques from the brain, potentially slowing the progression of Alzheimer's disease." That's amazing!
Finally, curcumin may also improve blood vessel function and reduce your risk of cardiovascular disease, which, in turn, could improve brain function. "Good cardiovascular health is linked to better cognitive function because it ensures a steady supply of oxygen and nutrients to the brain," Sabat explains.
She recommends combining it with black pepper for the best possible absorption, as this can "significantly increase the bioavailability of curcumin." Got it!
The bottom line
It's important to remember that while adding turmeric to your food (maybe even your coffee!) could be one good way to promote a sharper brain, it isn't the end-all-be-all solution to cognitive decline. Keeping your brain in the best shape possible will require a number of healthy habits. However, consuming some turmeric here and then certainly won't hurt.
READ MORE: The Brain-Healthy Habits Health And Food Experts Swear By For A Sharper Mind And Better Sleep
