Memory Preservation Nutrition
No Radicals!
By Nancy Emerson Lombardo

In Part Two of her report on the staring role of herbs and spices for brain health, columnist Nancy Emerson Lombardo looks at the important antioxide benefits of these nutritional resources and the battle to contain free radicals in the body from attacking our very DNA!

There is no doubt that herbs and spices are front and center in a nutrition program designed to preserve memory. Not only have some spices, when researched, been discovered to have specific value to help prevent cognitive decline, but most of them (all those studied to date) have multiple health benefits. These benefits range from anti-microbial action, to anti-inflammatory and anti-oxidant action, to even a source of fiber and scarce nutrients.

Moreover, because herbs and spices add such wonderful flavors to food, they are a great way to part with excess salt, saturated fats and sugar.

One prominent reason for the health benefits of herbs and spices is their anti-oxidant potency. Oxidative stress has been identified not only as one of the key risk factors for brain diseases such as Alzheimer’s (and probably a prominent factor in the causal chain of events), but many other chronic diseases of the brain and body.

Oxidative stress arises both from the pollutants and toxins in the environment, and also as a natural by-product of breathing oxygen. As people age, their bodies are under increasing stress from free radicals – their very DNA is under attack – and antioxidants from food is the best way to combat free radicals. People need more and more help as they age, and low-calorie, nutrient intense sources are desirable.

Herbs and spices are the stars. And some whole grains, nuts, seeds, beans and lentils are also very high in anti-oxidants, with the various sorghum grains the most potent.

All herbs and spices have very high ORAC (oxygen radical absorbance) values per 100 grams. Because of their intensity of flavor, the usual serving size, however, is one teaspoon or less for ground spices and dried herbs, and one to two tablespoons for fresh herbs, such as parsley, basil, coriander/cilantro and garlic, and fresh spices, such as ginger. For instance, just one teaspoon of cinnamon can supply more than 1,400 of these ORAC units, about one-third of daily requirements. Dried thyme, rosemary, oregano, turmeric and cloves all have even higher ORAC values per teaspoon.

Because of their intense anti-oxidant potential, most herbs and spices, once tested, will likely help reduce excessive levels of Aβ/beta-amyloid. Future studies may show that additional herbs or spices other than cinnamon will also prevent oligomerization and fibrilization of Aβ.

(As noted in last month’s issue, (South Shore Senior News, December 2011) experts have identified that the protein beta-amyloid polypeptide (Aβ) plays a key role in Alzheimer’s disease pathology. When Dr. Alzheimer described the disease now bearing his name, he mentioned two pathologies, plaques and tangles, plaques being large deposits of clumps of beta-amyloid). Aside from their brain health potential, spices and herbs have a long and broad history of body health uses and the scientific evidence confirming many healing traditions continues to grow.

Ginger has a myriad of health benefits. It can help with stomachaches and inflammation of the joints. In addition, it is antimicrobial and anti-viral, keeping immune systems strong and ready to fight off disease and bacteria.

Another brain healthy spice is turmeric, which is a potent antioxidant and very anti-inflammatory. It also helps insulin efficiency and lowers LDL cholesterol.

Alzheimer’s researchers have shown that curcumin, a prominent ingredient in turmeric, lowers beta-amyloid in AD transgenic mice and slows cognitive impairment. The research is preliminary with further research needed, but still, the results so far are very encouraging.

Many other spices are anti-inflammatory, help lower cholesterol and/or help with glucose metabolism. Some examples include green tea and oregano. Others, such as gingko biloba leaves, improve blood flow and some, such as parsley, lower blood pressure.

Three pilot, randomized clinical trials of sage, lemon balm and saffron with people with early Alzheimer’s, carried out by the same medical research team as the group studying turmeric, found that each of these herbs or spices was helpful in slowing cognitive decline.

All three proof-of-concept studies were published in well-respected peer reviewed scientific journals. This intriguing line of research should be pursued by additional research centers with different and larger research populations.

About The Author
Nancy B. Emerson Lombardo, Ph.D., is a nationally recognized researcher and lecturer on brain healthy lifestyles. She is president of HealthCare Insights LLC, developer of the Memory Preservation Nutrition® program of brain healthy foods and the Brain Health and Wellness Center® and adjunct professor of neurology at Boston University School of Medicine. She is available for consultation to individuals and companies, including group meal services. She can be reached at nemerson@healthcareinsights. net or (978) 621-1926.