In the last article we discussed breathing. When we find our mind racing about an upcoming activity we can bring our attention to our breath. This will keep our mind focused and body relaxed.
Just as breathing can calm our minds and bodies, the right spices can enhance focus and relaxation. Today, we’ll explore how the flavors in your kitchen can do more than just taste good – they can actually nourish your brain and body.
Why Spices Make a Difference
The difference spices make in a dish comes down to a combination of science and sensory perception. Spices can transform vegetables, meats and other foods into something more satisfying, rich and complete.
Spices:
- Activate More Taste Sensations
- Boost Flavor
- Engage the Sense of Smell
- Influence Texture and Mouthfeel
- Make Foods More Satiating
When you add spices to your food it introduces complexity. This can include saltiness, heat from pepper, cayenne and ginger. It can also add sourness and brightness from vinegar, citrus and mango. Aromatics add deliciousness. This can be from cumin, coriander, nutmeg and more. These spices stimulate taste and smell.
Many foods contain natural sugars, bitterness or umami. Spices help to balance these qualities. Cumin and coriander can enhance natural sweetness. Turmeric and nutmeg add warmth and depth. Smoked paprika mimics the richness of slow roasted or grilled flavors. Food would be one-dimensional without spices. It would either be too sweet, too bitter or too earthy.
Flavor is 80% smell. When you have a cold, food tastes bland. Spices release aromatic compounds that signal flavor before the food enters your mouth. It can make the food more robust and layered. By itself food may have nutrients, but it may lack the full bodied aroma that makes eating enjoyable.
Certain spices stimulate digestion and feelings of satiety. This leaves you feeling full after your meal. Black pepper, Cinnamon and Ginger activate your metabolism. Turmeric and cumin help with digestion. Coriander helps to reduce bloating and wind. Spices signal to your body that what you are eating is nourishing and good for you.
But the benefits of spices don’t stop at flavor. Did you know that some spices can actually sharpen the mind, improve memory, and even boost your mood?
Let’s dive into how the spices in your pantry can be powerful brain food.
Feel Smarter When Consuming Spices
Spices:
- Improve Brain Function and Memory
- Increase Blood Flow to the Brain
- Reduce Brain Inflammation
- Boost Mood and Focus
- Activate the Gut-Brain Connection
Many spices have cognitive benefits. Certain spices are neuroprotective and boost cognitive function. Turmeric increases brain derived neurotrophic factor which supports memory and learning. Black pepper enhances curcumin. Curcumin is the active compound in turmeric. It is responsible for the bright yellow color of turmeric and most of its health benefits. Turmeric has many benefits in the medical field. We will discuss more of the benefits of turmeric in a few minutes.
Cinnamon is a common food ingredient. It helps to improve brain plasticity which may help with recall. At the end of this article I will share a recipe to include cinnamon in your daily routine.
Nutmeg contains myristicin which enhances clarity and relaxation. Cardamom reduces brain fog and improves mental alertness. Ginger increases dopamine and serotonin. This helps to boost mood and focus.
Many spices help to increase blood flow to the brain. Cayenne, ginger, black pepper and cinnamon are natural vasodilators. They help to increase circulation. This means more oxygen and nutrients reach your brain. In turn you are able to think more clearly.
Have you ever noticed how spicy food makes you feel ‘awake’? This is due to increased cerebral blood flow.
As if these benefits are not enough. Spices can help to clear mental fog by reducing chronic inflammation. You can thank turmeric, ginger and cloves for their powerful anti-inflammatory effects. After eating a spice rich meal you may feel sharper.
Your gut produces 95% of the serotonin in your body. Serotonin is the happiness neurotransmitter. Spices help to support gut health. Foods such as coriander, cumin, fennel and ginger can lead to a happy gut. This in turn makes for a sharp brain. They help to improve digestion, enhance mood and cognition.
Spices aren’t only for flavor. They are brain food. Traditional spice rich diets are linked to longevity and brain health. They may help you feel smarter and more alert. At the same time they can help increase circulation, reduce inflammation, boost neurotransmitters and improve gut-brain communication.
Among these brain-boosting spices, one stands out as a true superstar – turmeric. You may have seen its vibrant golden hue in curries, but its real magic lies in its health benefits. Let’s take a closer look at why turmeric is such a powerhouse for the brain and body.
Benefits of Turmeric
- Turmeric Benefits
- How to Activate Curcumin
- Ways to Include Turmeric in Your Diet
- Important Considerations (side effects, interactions)
Turmeric is a vibrant yellow orange spice. It is a member of the ginger family. You can tell the difference between ginger and turmeric because turmeric is yellow. It has been used for thousands of years in Asian cuisine and medicine. Western culture has begun to study the benefits of turmeric as well.
Curcumin is the active compound in turmeric. This is used in medicine. Curcumin makes up about 2-5% of turmeric and it is consumed when added to foods. Turmeric has anti-inflammatory properties. It is rich in antioxidants, supports brain, heart, joint and muscle health. It is also used to help with digestion, the immune system, gut and skin health.
To activate curcumin in your foods pair it with black pepper or a healthy fat. Black pepper enhances the bioavailability of curcumin by up to 2000%. Curcumin is fat soluble. You can combine it with coconut milk, olive oil, flax, hemp or avocado oil to help improve absorption.
Golden milk is a popular drink that is effective for brain health. It includes a small amount of turmeric mixed with coconut milk.
You can also pair turmeric with quercetin rich foods such as onion, apples, grapes, kale and capers. These foods block the enzymes that break down curcumin.
Turmeric seems to benefit the entire body. Studies suggest that curcumin may inhibit cancer cell growth and prevent tumor formation. Research also suggests that it can reduce the spread of cancer cells, particularly in the breast, colon and prostate. It may also help to prevent Alzheimers and Parkinsons disease.
Many popular foods include turmeric. It is included in soups, teas, curries, smoothies and golden milk. Some people prefer to consume curcumin supplements. This is one way to receive a higher concentration of the active compound.
It is important to speak with your medical team when introducing new spices in your foods. Turmeric may thin the blood and have other effects on medications. Large doses can lead to nausea or diarrhea. In some people it may contribute to kidney stones. Moderation is key.
Turmeric is a powerful natural remedy. It supports heart health, brain function, digestion, and reduces inflammation. Pair it with black pepper, healthy fats and quercetin rich foods to activate the curcumin.
While turmeric is currently in the medical spotlight, it’s not the only spice with impressive benefits. The everyday spices found in your favorite dishes – like sausage and spaghetti sauce each have unique properties that impact health. Let’s explore some of the most common ones and how they are secretly enhancing your meals everyday.
Common Food Spices
You may be familiar with foods such as sausage, salami and spaghetti. These foods contain popular spices that make them tasty and delicious. Sausage contains sage, garlic, fennel and black pepper. Salami contains black and white pepper, garlic, paprika, nutmeg, allspice, fennel and coriander. Spaghetti Sauce contains basil and oregano.
These are the popular spices included in sausage, salami and spaghetti. Many recipes include even more spices than this.
Sage is rich in antioxidants, it supports digestion, the immune system and cognitive function. It can also help to balance hormones, support gum health and reduce inflammation. Sage adds a warm, earthy and slightly peppery taste to dishes. It is popular in stuffing, sausage and Thanksgiving dishes.
By now, you can see how spices do more than season food – they transform it. Have you ever thought about adding spices to your coffee? These little powerhouses of flavor and health benefits can help to kickstart your day!
A simple dash of the right spice can take your cup to the next level.
Let’s talk about how you can start your day with a flavorful and brain boosting twist.
Spice Your Coffee
Spices such as cinnamon, nutmeg and cardamom can add amazing taste, flavor and stimulation. Here are four ways to include them in your coffee. You may find even more ways to spice your morning drink as well.
You can pinch a little of each into your cup. This may be the easiest way. It allows everyone to mix their cup to their liking.
You can add the spices to the coffee grounds before brewing.
If you add milk or use dairy free alternatives then you can add even more depth and complexity.
You can make a cold brew infusion overnight. Steep whole cardamom pods and cinnamon sticks in a cold brew and leave it overnight. This is similar to using a french press.
Cinnamon adds a natural sweetness. It also balances your blood sugar and boosts circulation. This will naturally and very gently wake you up and get you ready in the morning.
Nutmeg brings warmth. It adds depth, improves focus and supports relaxation without making you drowsy. Do you need to concentrate first thing in the morning and calm your nerves after driving in rush hour traffic? Then nutmeg is for you.
Cardamom adds fragrance. It has a citrusy note, aids digestion and enhances alertness.
Imagine starting your day feeling focused, alert, and energized – just from adding a little spice to your coffee!
Who wouldn’t want to be more alert first thing in the morning?
These spices play nicely together. If you prefer one spice over the other then use simply that spice.
You may find that you need less sugar when you add these spices to your morning drink.
Now that we’ve explored ways to add spice to your morning cup, you might be wondering – where can I find the best quality spices without breaking the bank?
Let’s talk about where to source these powerful ingredients.
Where to Find Spices
By now you may be excited about spices and ready to include them in your meals everyday. Move over salt, now you have some competition!
I love to go to Patel Brothers and K&S Grocery stores. These are popular stores where I live. You can also find spices in Mediterranean, Middle Eastern, Indian and Asian stores. Once you start looking for these little grocery stores you will find them everywhere.
You will often find them right next to the popular restaurant that you enjoy going to. Next time you get some Chinese food, check and see if there is a grocery store next to it or on the same street. We often overlook these grocery stores but they are great resources and their prices are usually very reasonable.
In this article I hope to have whetted your taste buds to the world of spices. They make a difference in the foods we eat and we may have never really noticed them before. We see the sausage, the salami, the sauce. But these foods have little powerhouses of spices that really make a difference in the flavor, feelings of satiety, digestion and more.
We’ve talked about how spices enhance your meals, boost your brain, and even improve your morning routine. But what happens when the day is done? Recovery is just as crucial as nutrition. Quality rest is key to reaping the full benefits of a healthy lifestyle. In our next article, we’ll explore the science of recovery – how to recharge your body and mind for optimal health.
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