Ah, brain health! The holy grail of cognitive clarity and mental prowess. If you’re anything like me, you want a brain that runs like a high-performance engine rather than a dilapidated old Mini. So, let’s dive into the powerhouses that can help keep our grey matter in top-notch condition: curcumin, galangal, zinc, and iodine. Trust me, they’re like the superheroes of brain health, and your neurons will thank you.

First up, curcumin—the golden spice that’s not just for lattes! This vibrant compound found in turmeric is a antioxidant superstar. Recent research has highlighted curcumin’s ability to interact with gut microbiota, potentially supporting cognitive health. Who knew a spice could play such a significant role? [1]. So, liberally sprinkle it into curries or smoothies. Not keen on turning your fingers and tongue yellow, try a high strength, taste-free supplement instead.

Next on the list is galangal, a lesser-known cousin of ginger. But don’t let its obscurity fool you! A randomised, placebo-controlled study found that galangal supported mental alertness and sustained attention, with or without caffeine. Yes, folks, this means you can swap that afternoon espresso for a zesty galangal tea, or for convenience, reach for Mental Focus, and still feel sharp [2].

Now, let’s talk about zinc. This mineral does more than just keep your immune system in check; it’s vital for brain health too. Low zinc levels have been linked to cognitive concerns, which means if you’re not getting enough, your brain may not be at peak performance. So, it’s time to load up on those delicious zinc-rich foods—think nuts, seeds, and legumes [3], or consider taking a supplement.

Lastly, we have the unsung hero: iodine. This essential nutrient is crucial for thyroid function, which in turn influences cognitive abilities. A study revealed that inadequate iodine intake can lead to cognitive challenges [4]. Don’t skimp on iodine-rich foods like cooked haddock, mackerel or cod, and sea vegetables – a Japanese ingredient easily found in supermarkets or world food shops. Alternatively, taking an iodine supplement is a convenient way to meet your nutritional needs.

If you’re looking to support cognitive health and wellness, explore our brain health range, and be brain brilliant!

Our team of expert Nutrition Advisors are here to answer any questions you may have, get in touch with them today.

References

1.    Di Meo, Margarucci, Galderisi, Crispi and Peluso (2019). Curcumin, Gut Microbiota, and Neuroprotection. Nutrients, 11(10), p.2426. doi:https://doi.org/10.3390/nu11102426
2.    Srivastava, S., Mennemeier, M. and Pimple, S. (2017). Effect of Alpinia galanga on Mental Alertness and Sustained Attention With or Without Caffeine: A Randomized Placebo-Controlled Study. Journal of the American College of Nutrition, 36(8), pp.631–639. doi:https://doi.org/10.1080/07315724.2017.1342576.
3.    Tardy, A.-L., Pouteau, E., Marquez, D., Yilmaz, C. and Scholey, A. (2020). Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients, [online] 12(1), p.228. doi:https://doi.org/10.3390/nu12010228.
4.    Choudhry, H. and Nasrullah, Md. (2018). Iodine consumption and cognitive performance: Confirmation of adequate consumption. Food Science & Nutrition, 6(6), pp.1341–1351. doi:https://doi.org/10.1002/fsn3.694.