1. Turmeric
Turmeric is among the best of the best when it comes to anti-inflammatory, brain-boosting spices. "Turmeric, which is known for its powerful antioxidant and anti-inflammatory component, curcumin, is indeed one of the most prominent," Dr. Otulana says. "Studies have indicated curcumin may aid in reducing the buildup of amyloid plaques, a key feature of Alzheimer's disease." This earthy yellow spice works great in a range of meals. Add it to soups, stews, curries, and smoothies—or whip up some golden milk for something to sip on.
2. Cinnamon
Cinnamon isn’t just a cozy fall flavor—it can also do wonders for your brain. "It is rich in antioxidants, and cinnamon can protect brain cells from oxidative stress and inflammation, which are both implicated in Alzheimer’s progression," explains Dr. Otulana. You can sprinkle cinnamon in just about anything your heart desires, from oatmeal to yogurt to smoothies to coffee. Dr. Otulana also recommends adding it to baked goods. Sneak it in anywhere you can!
3. Rosemary
You may have heard people say rosemary is good for memory. And it turns out there’s real science behind that. "Rosemary is another powerful herb and also historically linked with memory enhancement," Dr. Otulana says. "It contains carnosic acid, which has neuroprotective effects, supporting the prevention of cognitive decline by reducing inflammation and oxidative damage in the brain." Want to get more rosemary into your diet? "Season roasted vegetables, meats, or potatoes, or even add fresh rosemary sprigs to olive oil for a flavorful drizzle," he suggests. It’ll make your meals smell amazing and give your brain a boost. Wins all around!
4. Sage
When fall rolls around, we love adding sage to everything—and it turns out our brains love it, too! "Sage has also been traditionally associated with memory enhancement, a belief now increasingly supported by scientific research," says Dr. Otulana. "Its compounds act as antioxidants and may inhibit enzymes linked to cognitive impairment, thereby potentially slowing the progression of Alzheimer’s." This ingredient is super easy to work into your meals: toss some fresh or dried sage into sauces, pasta dishes, or even make sage tea. Yum!
Bottom Line
Spices do wonders to make food taste great, and they may do wonders for your brain, too. However, it's important not to rely solely on your diet to protect your brain from disease. No ingredient can work a miracle—but these definitely won't hurt. "Collectively, these spices not only enrich flavor but also contribute positively towards maintaining cognitive vitality, reflecting the powerful connection between diet and neurological well-being," Dr. Otulana concludes. Amazing!