I enjoy cooking with herbs and spices that are great for my health and make my food taste fantastic at the same time—it is a win/win.
Several herbs provide both of these benefits, and these are flavors that you should use more often.
Rosemary
For centuries, rosemary has been known as “the herb of remembrance”. In various cultures, people have worn rosemary crowns on their heads when studying.
In a study presented at the British Psychological Society’s Annual Conference, researchers showed that even the smell of rosemary essential oil can improve the prospective memory of those over 65. This study examined 150 people over 65 and divided them into three groups: one group was put in a lavender-scented room, another in a rosemary-scented room, and the last, a room with no scent at all. Researchers found that people sniffing rosemary experienced enhanced prospective memory, along with increased alertness, compared with those in the lavender and unscented rooms.
Along with being one of our favorite culinary herbs, regions of Italy that eat the most rosemary also happen to have some of the lowest rates of memory loss on the planet.
I have been able to grow rosemary in my garden in both Washington State and Florida—and I use it often when cooking. I encourage you to do the same.
Thyme and Parsley
A recent study from Brazil found that a flavonoid in these 2 herbs called apigenin, enhances connections between our brain neurons. Many researchers believe that a diet rich in apigenin might influence brain cell formation and communication, and help prevent memory loss. Further studies are needed to confirm these hypotheses, yet thyme and parsley are fantastic cooking herbs, so I am happy to use them more often.
Sage
As its name suggests, sage is associated with knowledge (better memory). In two small studies, capsules of sage extract improved young adult performance on memory tests, compared with a placebo. Researchers noted improved word recall nearly immediately (within 1-2 hours) and for up to 6 hours after exposure to sage oil extract.
Italian Herb Seasoning
I hope that you have noticed that you can get several of these essential herbs by cooking with Italian Herb Seasoning, one of my favorite cooking herbs. The classic combination includes: rosemary, thyme, and sage, plus oregano, marjoram, and basil.
Turmeric
Turmeric root looks like a ginger root and is the yellow powdered spice commonly blended with Indian curry dishes. Cultures that ingest large quantities of turmeric have some of the lowest rates of dementia and memory loss in the world. Many of the other spices in curry spice mixtures (cumin, cardamom, ginger, cinnamon) have potent anti-inflammatory and other healing properties, making curry spices one of the healthiest spice combinations in cooking.
Not only does turmeric have potent anti-inflammatory properties, but it is being studied as a way to stop or slow memory loss, decrease joint pain from arthritis, and prevent or treat cancer as well. It’s potential as a healing agent is enormous.
However, the challenge is the actual amount you need to consume. The most active and studied compound in turmeric spice is called curcumin. Curcumin is poorly absorbed from the gastrointestinal tract. You would likely need to eat about three heaping tablespoons of turmeric spice daily to reach the same levels in your bloodstream that can be achieved with a single 500 mg high-quality curcumin capsule (the dosage commonly used in scientific studies). By “high quality,” I mean a form that has been proven to be well-absorbed and is not contaminated with heavy metals, which are commonly found in turmeric supplements that come from India.
Because my parents have arthritis, and I have noted early signs myself, I concluded I should be taking this compound too. Optimistically, since I like curry-flavored foods, I spooned a heaping tablespoon into a ½ cup of plain yogurt one morning and stirred, thinking I could easily get three tablespoons daily. After a brief taste—I realized that I was not going to get this quantity from the spice alone, so I set out to find the best-absorbed form of clean curcumin in capsule form for myself and my patients.
Now I take a 1000 mg curcumin supplement daily, plus, I aim to cook with curry spices including turmeric several times per week. I have even learned to grow turmeric in my garden in Florida. Click here for the link to the curcumin supplement I take daily.
A commonly used herb that has not been shown to work—at least not yet.
An herb that is commonly reported to help memory is Ginkgo biloba. Ginkgo is a very cool tree, which manages to grow well in cities with terrible pollution. Ginkgo trees thrived on this planet millions of years ago when volcanos blackened the skies. They were also the only life forms know to survive the nuclear bomb explosion in Hiroshima.
Ginkgo has amazing anti-oxidant properties, and in theory it has fascinating healing potential. Some initial small studies years ago suggested that a ginkgo biloba extract might help prevent memory loss, yet larger randomized clinical studies have thus far been disappointing, showing no benefit when compared to placebo.
It might be that ginkgo requires other agents to work synergistically for maximum benefit. It might require special processing. For now, there is not any solid evidence that using ginkgo biloba by itself is effective in preventing memory loss. Stay tuned, as I anticipate that someday soon they will find an effective way to use this plant.
I hope this blog has helped you identify herbs that you should use more often!
I wish you the best of health,
Steven Masley, MD
Thanks for sharing this. I have started to use almost allnof these herbs when I read it in one of your books. Guillermo and I enjoyed visiting with you last Tuesday March 20th.
Thanks Guillermo. It was terrific to see you and Berta in person in my clinic last week.
Keep up the great work! Steven Masley, MD
Thank you for this concise run-down of the best herbs for the brain. I understand that curcumin absorption can be enhanced by consuming turmeric with a good fat and some black pepper. Golden milk is a good way to get the three together: Stirring together ½ cup milk (preferably almond or coconut), about ½ teaspoon ground turmeric, 1/8 tsp. ginger (opt.), a pinch of black pepper, about ½ tsp. coconut oil or grass-fed butter, and 1 tsp. or less honey or agave nectar in a glass or ceramic cup and microwaving just 30 seconds to warm. Delicious sipped at bedtime.
Hi Loretta,
Thanks for the hint. Yes, you do increase Curcumin absorption by combining turmeric with fat and black pepper, but unfortunately you only increase the absorption of Curcumin by a few percentage points. The crystal structure of curcumin is poorly absorbed from turmeric powder, and some reports show that only 2% of curcumin in turmeric is absorbed. The product we use currently has been shown to have 15-30 fold greater absorption from the gut to the blood stream–that is a dramatic improvement in absorption, and it has less gastro-intestinal side effects too. So if you really want the multiple health benefits of curcumin, I’d recommend you enjoy the beverage you describe, but that you also need to take it as a supplement. I recommend 1000 mg daily.
Steven Masley, MD
What high quality curcumin causal do you recommend?
Here is the link to the Curcumin Supreme in our online store: https://drmasleystore.com/product/curcumin-supreme/. Thanks
Do you have curcumin capsule?
Here is the link to the Curcumin Supreme in our online store: https://drmasleystore.com/product/curcumin-supreme/.
Why don’t you recommend Fresh grated Turmeric in your articles ? 1 t. grated = 1.5 gm . Added to hot water with grated ginger , it is delicious , plus a grind pf pepper and dash Cocunut cream for absorption? I use 1 Tbsp. grated for 3 Gm . easy
Hi Karen,
Good question. I do use freshly grated turmeric when cooking, I even grow turmeric in my garden here in Florida.
Yet as I noted in my response above, you do increase Curcumin absorption by combining turmeric with fat and black pepper, but unfortunately you only increase the absorption of Curcumin by a few percentage points. The crystal structure of curcumin is poorly absorbed from turmeric powder, and some reports show that only 2% of curcumin in turmeric is absorbed. The product we use currently has been shown to have 15-30 fold greater absorption from the gut to the blood stream–that is a dramatic improvement in absorption, and it has less gastro-intestinal side effects too. So if you really want the multiple health benefits of curcumin, I’d recommend you keep grated fresh turmeric as you describe you describe, but that you also need to take it as a supplement. I recommend 1000 mg daily.
To Your Health! Steven Masley, MD
THANK YOU DR. MASLEY!!! YOUR RESEARCH AND DEDICATION ARE PRICELESS! I BELIEVE IN YOUR MISSION : THE PURSUIT OF GREAT HEALTH. I RECEIVE A STAGGERING AMOUNT OF e-MAIL, HOWEVER, I ALWAYS STOP AND READ YOUR MESSAGES WITH GREAT INTEREST AND ENTHUSIASM!!! EVERY SINCE I FIRST VIEWED YOUR PRESENTATION ON SAN FRANCISCO’S KQED CH.9 YEARS AGO, I HAVE BEEN A STAUNCH FAN. I EVEN DID THE ‘RIGHT THING’, AND JOINED KQED, BECAUSE OF YOUR INCREDIBLE CONCERNS FOR AND ABOUT HUMANITY. I PRAY THAT YOU CONTINUE YOUR NOBLE WORK FOR AS LONG GOD GIVES YOU! …AND IN EXCELLENT HEATH. AS A RETIRED FIREMAN, I ALWAYS DID THE BEST THAT I COULD TO HELP THE CITIZENS IN THEIR TIMES OF NEEED. IT ALWAYS FELT GOOD. I KNOW THAT YOU FEEL GOOD. THANKS AGAIN, AND AGAIN!
Jesse,
Thanks for your comments.
Very best, Steven Masley, MD
Your double spaced recipes and info are easy to read online but harder to print for my records. It would really help if a print button option would allow a more condensed version. A two page simple recipe ends up with lots of wasted paper!
We have added a Print This Recipe button at the top of all of the recipe posts, so you can download it or print it out. Thanks
Turmeric causes me insomnia even if I take early in AM
Is the form you are taking perhaps contaminated? Much of the turmeric coming from India and China contains nasty unintended by-products. I’d be sure that you try a high quality brand, such as the one we recommend from Designs for Health or Thorne.
Steven Masley, MD
What do you think of these quotes? Curcumin appears to be universally useful for just about every type of cancer, and has the most evidence-based literature supporting its use against cancer of any nutrient
It has the ability to modulate genetic activity and expression, both by destroying cancer cells, and by promoting healthy cell function
Research has also shown that it works synergistically with certain chemotherapy drugs, enhancing the elimination of cancer cells .
Curcumin has the ability to modulate genetic activity and expression—both by destroying cancer cells and by promoting healthy cell function. It also promotes anti-angiogenesis, meaning it helps prevent the development of additional blood supply necessary for cancer cell growth. As for its effect on molecular pathways, curcumin can affect more than 100 of them, once it gets into the cell.
Hi Vera,
We don’t know if it is effective for every type of cancer, but it has been shown to be useful for many forms of cancer. It might be an overstatement to say that curcumin destroys cancer cells. I would be a bit more guarded as many of the mechanisms are being evaluated. It has been shown to lower inflammation, it appears to inhibit blood supply needed for cancer growth, and for some cancers it has enhanced clinical outcomes. I hope that helps.
Steven Masley, MD
I have a lovely rosemary plant, but when I start to cook with rosemary, I find I don’t exactly know how to use it. Do you chop the leaves, use the leaves whole or include the stem? Can the leaves be eaten raw?
Thank you for all the info you give us.
Mary
Hi Carla,
With rosemary from the garden, I typically pull the leaves off the stem and throw away the stem. Most often, I chop or dice the rosemary into smaller pieces. You can use raw or cooked.
To your health!
Steven Masley, MD
Thank you , I so well remember using several herbs in my 20s , and its properties. To now recall how healthy it can be in my 50s . You have truly opened up an encouraging view of herbs and it’s power for our health. That’s awesome ! Thanks again DR Masley
Is your Curcumin soft gel vegetarian ?
Good question. We have offered several curcumin capsules; two of the three are vegetarian.
C3 Curcumin by Designs for Health is a vegetarian capsule. Meriva by Thorne also comes in a vegetarian capsule.
The Curcumin-Evail with 1000 mg by Designs for Health is in a gelatin based capsule. From a nutrient perspective, it doesn’t make a difference, but if you want to stay vegetarian, you would need to order a product with a vegetarian capsule.
Steven Masley, MD
Looks like Simon & Garfunkel knew what they were talking about back in the 60’s with Parsley, Sage, Rosemary & Thyme. They should have found a way to work Turmeric in there.
Dr Masley,
I just watched your wonderful PBS program, and am hoping you could consider fine tuning how to fix the diets of our elderly citizenry…. My father is about to turn 96 and up until a few months ago he was in good mental condition. He has type 2 diabetes since age 60 which was diet controlled for many years but now is on 10mg glypizide twice a day. Unfortunately he underwent some stomach problems over the past 15 months and lost twenty pounds so he is now very frail and way underweight…. The doctors had him on Glucerna drink supplement for the past four years and when it was increased last summer to three drinks a day he had such stomach issues it became a round of doctors and tests that could not find anything other gas causing him such extreme pains…. Actually I think the Glucerna was to blame because a lot of people reported issues with it causing stomach pains. I switched him to Boost drink which has less sugar than the Glucerna, got him on probiotics, eliminated coffee, and we now have the stomach issues pretty much resolved. The issue is that it is difficult to have him gain back any weight without his sugar going through the roof and this now is causing memory and brain issues…. The geriatric nutritionist said we had his AIC too well controlled at 6.9 for his age so we have been just trying to get the weight on him…. But the memory and cognitive issues are out of hand now after two months…. What recommendations for diet do you have for such an elderly person who is limited in what he will eat? He gags when taking pills so now it is only the essential pills, and he refuses to eat anything he has to chew…. All he eats now is Weetabix cereal and oatmeal. He gets digestive enzymes sprinkled into the food, and we add coconut oil, and lactose free milk. He refuses omelets now too…. We add whey powder to the Boost drinks… He drinks three Boost per day and we add water and milk to it….. He won’t eat soup…. I am at wits end with the battles at mealtime to get him to eat as his appetite just isn’t there….. I am sure this is a common issue for many elderly folks…..
For someone who is elderly and frail, you need a customized recommendation from someone who knows your dad. Sounds like you are making good sense attempts, but you need more help, and hopefully you’ll find something better than boost drinks.
If his physician has a solid background in nutrition, that would be the best option, but often physicians don’t provide any nutrition advice–which is truly sad. AS a backup option, I’d suggest seeing a nutritionist, preferably one with a background in Functional Medicine.
Steven Masley, MD
Curcumin has made my blood pressure go up. Found out that it is most likely due to an abnormal gene. I now only use small amounts in cooking.
Thanks for sharing. this is likely very rare.
Steven Masley, MD