{"id":4129,"date":"2023-06-14T22:01:03","date_gmt":"2023-06-14T22:01:03","guid":{"rendered":"https:\/\/healthnews.zone\/?p=4129"},"modified":"2023-06-14T22:01:04","modified_gmt":"2023-06-14T22:01:04","slug":"these-3-spices-can-prevent-cognitive-decline-research-finds","status":"publish","type":"post","link":"https:\/\/healthnews.zone\/?p=4129","title":{"rendered":"These 3 Spices Can Prevent Cognitive Decline, Research Finds"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20370%20247'%3E%3C\/svg%3E\" data-lazy-src=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/06\/image-135.png\" alt=\"\" class=\"zeen-lazy-load-base zeen-lazy-load wp-image-4130\"\/><noscript><img decoding=\"async\" width=\"900\" height=\"500\" src=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/06\/image-135.png\" alt=\"\" class=\"wp-image-4130\" srcset=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/06\/image-135.png 900w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/06\/image-135-300x167.png 300w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/06\/image-135-770x428.png 770w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/06\/image-135-293x163.png 293w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/06\/image-135-390x217.png 390w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/noscript><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">There&#8217;s a reason spices and herbs have been prized in herbal medicine for thousands of years: These key players contain powerful anti-inflammatory and antioxidant effects that help with myriad health concerns\u2014from immunity to&nbsp;<a href=\"https:\/\/www.mindbodygreen.com\/articles\/turmeric-benefits-for-skin\" target=\"_blank\" rel=\"noreferrer noopener\">skin health<\/a>&nbsp;to cognition.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let&#8217;s pause on that last point, shall we? A\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10220638\/\" target=\"_blank\">recent study from the journal\u00a0<\/a><a href=\"https:\/\/www.mindbodygreen.com\/articles\/3-spices-that-can-prevent-cognitive-decline-from-research#citations\">1<\/a><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10220638\/\" target=\"_blank\"><em>Molecules<\/em><\/a><a href=\"https:\/\/www.mindbodygreen.com\/articles\/3-spices-that-can-prevent-cognitive-decline-from-research#citations\">1<\/a>\u00a0found that consuming a special trio of spices can help prevent a slew of chronic conditions as you age, including neurodegenerative diseases and dementia. Below, discover the brain-healthy stars of your spice rack.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mbg-Za6iyblAFO4\">The healthy spice trio for cognitive longevity<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Inflammation is the root of most health concerns, your brain health included. See, the inflammatory response generates free radicals, which can ultimately lead to oxidative stress and damage your cells over time. &#8220;Age-related diseases are often inflammation-based,&#8221;&nbsp;<a href=\"https:\/\/my.clevelandclinic.org\/staff\/22463-yufang-lin\" target=\"_blank\" rel=\"noreferrer noopener\">Yufang Lin<\/a>, M.D., an integrative medicine specialist at Cleveland Clinic,&nbsp;<a href=\"https:\/\/www.mindbodygreen.com\/articles\/curcumin-why-this-anti-inflammatory-active-is-game-changer\" target=\"_blank\" rel=\"noreferrer noopener\">previously told mbg<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Antioxidants, however, can neutralize those free radicals and halt inflammation as a result. So supplying your body with antioxidant-rich, anti-inflammatory ingredients seems like a good idea\u2014and according to the aforementioned study, you can&#8217;t do better than turmeric, ginger, and cardamom (also known as the&nbsp;<em>Zingiberaceae<\/em>&nbsp;family).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Each of these spices contains bioactive compounds that boast anti-inflammatory effects. For example, the study claims ginger can inhibit tumor necrosis factor-alpha (TNF-alpha), a potent inflammatory chemical,&nbsp;as well as COX-2, an inflammatory enzyme; plus, it has a protective effect against amyloid-\u03b2, a key Alzheimer&#8217;s protein.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.mindbodygreen.com\/articles\/curcumin-why-this-anti-inflammatory-active-is-game-changer\" target=\"_blank\" rel=\"noreferrer noopener\">Curcumin<\/a>&nbsp;(which is the main bioactive in turmeric) has been found to&nbsp;<a href=\"https:\/\/www.jbc.org\/content\/270\/42\/24995.full\" target=\"_blank\" rel=\"noreferrer noopener\">block NF-kB<\/a>, a molecule that can work its way into your cells and turn on genes that lead to inflammation. Finally, cardamom promotes certain antioxidants in the body, like glutathione, and prevents the formation of A\u03b242 (an Alzheimer&#8217;s-disease-related biomarker), per the study.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mbg-E60hVYlvb9m\">How to get enough&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here&#8217;s the catch: You need to ingest a\u00a0<em>lot\u00a0<\/em>of these spices daily to fully reap the benefits of those beneficial bioactives. The study also notes that the bioavailability of these compounds needs to be optimized since not everyone eats and digests them the exact same way. We also need further research to determine the optimal concentration and dose.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is where the science gets tricky, as there is no recommended daily requirement for botanical herbs (like we have for essential macronutrients and micronutrients). But in terms of turmeric, research indicates a range of anywhere from&nbsp;<a href=\"https:\/\/www.mindbodygreen.com\/articles\/how-much-turmeric-should-you-take-per-day-experts-weigh-in#mbg-rGOYm22s3\" target=\"_blank\" rel=\"noreferrer noopener\">500 milligrams to 1,000 milligrams on up<\/a>&nbsp;is healthy and effective, depending on the turmeric source, bioavailability, and desired health outcome.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The study also notes that absorption of curcumin (again, that&#8217;s the star bioactive) is multiplied by 10 when ingested together with piperine, a phytonutrient found in black pepper\u2014so you might want to add pepper to your spice list, too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, it&#8217;s estimated that 1 teaspoon of turmeric has about 200 milligrams of curcumin, but if you want to reap the benefits of a targeted, daily dose, you might want to incorporate a supplement instead to make sure you get enough.\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.mindbodygreen.com\/articles\/best-turmeric-supplements\" target=\"_blank\">Here, you can find our favorite options on the market<\/a>, some of which include full-spectrum ginger root\u00a0<em>and\u00a0<\/em>piperine to really elevate the benefits.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is where the science gets tricky, as there is no recommended daily requirement for botanical herbs (like we have for essential macronutrients and micronutrients). But in terms of turmeric, research indicates a range of anywhere from&nbsp;<a href=\"https:\/\/www.mindbodygreen.com\/articles\/how-much-turmeric-should-you-take-per-day-experts-weigh-in#mbg-rGOYm22s3\" target=\"_blank\" rel=\"noreferrer noopener\">500 milligrams to 1,000 milligrams on up<\/a>&nbsp;is healthy and effective, depending on the turmeric source, bioavailability, and desired health outcome.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The study also notes that absorption of curcumin (again, that&#8217;s the star bioactive) is multiplied by 10 when ingested together with piperine, a phytonutrient found in black pepper\u2014so you might want to add pepper to your spice list, too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">However, it&#8217;s estimated that 1 teaspoon of turmeric has about 200 milligrams of curcumin, but if you want to reap the benefits of a targeted, daily dose, you might want to incorporate a supplement instead to make sure you get enough.&nbsp;<a href=\"https:\/\/www.mindbodygreen.com\/articles\/best-turmeric-supplements\" target=\"_blank\" rel=\"noreferrer noopener\">Here, you can find our favorite options on the market<\/a>, some of which include full-spectrum ginger root&nbsp;<em>and&nbsp;<\/em>piperine to really elevate the benefits.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.mindbodygreen.com\/wc\/jamie-schneider\"><\/a><a href=\"https:\/\/www.mindbodygreen.com\/wc\/jamie-schneider\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There&#8217;s a reason spices and herbs have been prized in herbal medicine for thousands of years: These key players contain powerful anti-inflammatory and antioxidant effects that help with myriad health concerns\u2014from immunity to&nbsp;skin health&nbsp;to cognition. Let&#8217;s pause on that last point, shall we? A\u00a0recent study from the journal\u00a01Molecules1\u00a0found that consuming a special trio of spices can help prevent a slew of chronic conditions as you age, including neurodegenerative diseases and dementia. Below, discover the brain-healthy stars of your spice rack.\u00a0 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-4129","post","type-post","status-publish","format-standard","hentry","category-preventative-care"],"_links":{"self":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/4129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4129"}],"version-history":[{"count":1,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/4129\/revisions"}],"predecessor-version":[{"id":4131,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/4129\/revisions\/4131"}],"wp:attachment":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}