Looking to feel more energized, sharpen your memory, and give your metabolism a boost? The secret might be sitting right in your spice rack. Experts say that certain anti-inflammatory herbs and spices not only add flavor to your meals but also help combat inflammation—a root cause of many chronic health issues. From everyday staples to lesser-known superfoods, incorporating these nine powerhouse ingredients into your diet can help support brain health, increase energy levels, and keep your metabolism firing on all cylinders.
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1. Saffron
"This is an expensive spice, but saffron can help curb appetite and prevent overeating, which indirectly supports weight management. It also contains antioxidants that support metabolic health," Catherine Gervacio, a registered dietician and nutrition writer for Living.Fit, states.
She says, "Soak a few saffron strands in warm water or milk for 5-10 minutes, then stir the infused liquid into your oats while cooking. This adds a subtle floral flavor to your oatmeal."
2. Nutmeg
Nutmeg contains compounds like myristicin, which have been found to aid digestion by stimulating digestive enzymes. Improved digestion helps the body break down food more efficiently, potentially supporting metabolic processes.
"Nutmeg can aid digestion and improve fat metabolism. Its essential oils also promote detoxification, which may contribute to metabolic health," she reveals.
3. Black Pepper
Black pepper has the presence of piperine, and piperine enhances metabolic performance by increasing the body's ability to burn calories and fat. It also promotes the absorption of nutrients from other foods and spices, such as curcumin from turmeric, further aiding metabolism.
"It has an active compound called piperine to help improve digestion and nutrient absorption, potentially enhancing fat metabolism," she notes.
4. Ginger
Adding ginger to your food or drinks can help boost metabolism due to ginger’s thermogenic properties. Ginger contains compounds like gingerol and shogaol, which have been shown to increase the body's temperature and stimulate fat burning.
"This brings a lot of flavor to food and provides thermogenic effects, which can raise body temperature and boost calorie expenditure. It also supports digestion and can help in fat breakdown," she says.
5. 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. Brandon Crawford, a neurologist specializing in brain health, explains.
6. 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," Dr. Paul Daidone, says.
7. Sage
Sage adds rich, earthy flavor to a range of recipes—and it can even give your brain a boost. "Sage can enhance cognitive function and memory, possibly due to its anti-inflammatory and antioxidant properties," Dr. Daidone says. The mood-enhancing effects of sage are linked to its ability to reduce oxidative stress and inflammation. With a rich culinary and medicinal history, sage stands out as a great ingredient for promoting cognitive well-being. While sage can be used in a myriad of dishes, including sauces and poultry seasoning, pregnant and nursing women should exercise moderation due to its thujone content, as advised by Dr. Daidone.
8. Rosemary
Italian night? Don't skimp on the rosemary! "Compounds like rosmarinic acid in rosemary can reduce inflammation and oxidative stress in the brain," Dr. Daidone tells us. In addition to its great flavor, rosemary offers neuroprotective potential and can help uplift mood through its anti-inflammatory effects. Whether seasoning meats, enriching soups, or flavoring bread, this herb offers many benefits for cognitive health. However, Dr. Daidone cautions against excessive consumption to prevent potential gastrointestinal or allergic reactions.
9. Cayenne Pepper
Cayenne pepper, known for its fiery heat, packs a punch not only in flavor but also in potential benefits for metabolism, mood, and energy levels. The active compound in cayenne pepper, capsaicin, is responsible for its spicy kick and has been associated with a temporary increase in metabolic rate, potentially aiding in weight management.
"Capsaicin, the active compound in cayenne pepper, can boost metabolism by increasing calorie expenditure and fat oxidation. The heat from cayenne pepper can stimulate endorphin release, potentially improving mood and reducing stress. Cayenne pepper's thermogenic effect increases body heat and may enhance energy levels by promoting the burning of calories for fuel," Lacie Peterson, PHD, RDN, CDCES, says.
