Indian Spice Cuts Dementia Risk by 40%

The AHA! Team — Mon, 13 May 2024 08:01:26 +0000

Al Sears, MD, CNS – By age 60, you have a 50/50 chance of having a clinically enlarged prostate. And it only gets worse every year. When your prostate isn’t functioning properly, it’s hard to enjoy life. There is a new study from Harvard University that demonstrates the power of special plant compounds called flavonoids. It reinforces the advice I’ve been giving my patients for more than 30 years… Increasing your intake of specific nutrients can head off – and even reverse – early signs of memory loss. The Harvard researchers came to this conclusion after tracking the dietary habits and cognitive outcomes of 78,000 study participants for 20 years. They found that those with a high intake of certain flavonoids were almost 40% less likely to experience cognitive decline.1 While it’s not entirely clear how flavonoids protect your memories, researchers believe the antioxidant and anti-inflammatory properties of these plant metabolites are in play. But what is clear is that dementia and other forms of cognitive decline are not due to the “Alzheimer’s gene” (APOE-e4) or any other aspect of your DNA. It’s another strong indication genes aren’t to blame for the 110% increase in Alzheimer’s that’s projected to happen by 2050. As a regular reader, you know Big Agra’s endless production of processed carbs is the key cause of Alzheimer’s. Our bodies simply weren’t designed for the industrial, grain-based foods modern humans eat. This starchy diet touches off an inevitable cascade of insulin resistance, inflammation, weight gain, and cellular damage. And it’s one reason a growing number of researchers are beginning to refer to Alzheimer’s as “type 3 diabetes.”2 But I see a bright side to the Harvard study. It supports the message I’ve been sharing with my patients for years now… With the right nutrients, you CAN protect yourself from this terrible disease. Why Your Brain Wants You to “Eat the Rainbow” I encourage my patients to “eat the rainbow.” Flavonoids give fruits and vegetables their bright, rainbow-like colors. Think of red and green peppers, purple grapes, blackberries, strawberries, blueberries, carrots, oranges, grapefruit, and so forth. Other food sources of flavonoids include onions, celery, artichokes, and broccoli – as well as spices like parsley and oregano. But given the increasingly alien environment we live in, there’s one brain-protective flavonoid that stands above the rest. And I recommend all my patients include it in their diet. I’m talking about curcumin. Curcumin is the bright compound that gives turmeric it’s unique golden color. Studies show it contributes to significant memory improvement and stronger cognitive function. Turmeric is the ingredient that gives curry its savory, earthy taste. It’s a member of the ginger family. Some researchers believe the heavy curry consumption in rural India explains the low incidence of dementia there. It’s only about a third of the rate seen in Europe and the United States.3 Protect Your Brain with Indian Curry My family loves to make curry. Here’s one of our favorite recipes: Ingredients: 1 teaspoon coconut oil 4 boneless chicken thighs, cut into small pieces 2 cups diced yellow onion 2 cloves garlic, minced 2 tablespoons fresh ginger 6 two-inches pieces of fresh turmeric root, peeled and grated 1 1/2 teaspoons ground cumin 1 teaspoon ground coriander 1/2 teaspoon ground cardamom 1 can (13.6) ounces of coconut milk 1 cup chicken stock 1/2 teaspoon garam masala 4 cups cubed butternut squash 1 tablespoon lime juice Instructions: Sauté chicken in coconut oil until cooked, then remove and set aside. Sauté the onion until it begins to soften. Then add ginger and garlic. Add remaining spices and cook for about 30 seconds. Add the butternut squash, coconut milk, and broth. Simmer for 15 minutes. Add salt to taste along with freshly squeezed lime juice. Add chicken and serve. To Your Good Health, Al Sears, MD, CNS References: 1. Yeh, Tian-Shin, et al. “Long-term dietary flavonoid intake and subjective cognitive decline in US men and women.” Neurology. 2021 Sept;97(10):e1041 – e1056. 2. de la Monte S, and Wands R. “Alzheimer’s disease is type 3 diabetes: Evidence reviewed.” J Diabetes Sci Technol. 2008 Nov; 2(6): 1101–1113. 3. Chandra V, et al. “Incidence of Alzheimer’s disease in a rural community in India: The Indo-US Study.” Neurology. 2001 Sep 25;57(6):985-9. To read the original article click here.

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Palak Paneer Recipe

AHA Publisher — Sun, 09 Aug 2020 07:00:43 +0000

Dr. Axe – Do you love the taste of Indian spices, but you’re not really sure how to use them to make new and exciting dishes? Like my chicken tikka masala recipe, my palak paneer is made with traditional Indian spices, but it’s also vegetarian friendly. It’s a rich, satisfying and nutrient-dense dish that pairs perfectly with Paleo naan bread. You’re going to love the creaminess that comes from the goat feta and goat yogurt, the warming flavors that come from garam masala and the nuttiness from the cashews. Plus, with veggies like spinach, green peppers and tomatillos, this recipe packs a nutritious punch — with loads of vitamin K and A. What Is Palak Paneer? Palak paneer is an Indian dish that’s made with pureed spinach (palak) and paneer, a type of cheese that’s similar to cottage cheese and commonly consumed in South Asia. Palak paneer is also prepared with an array of delicious and versatile spices, including garam masala, curry and turmeric. Did you know that garam masala usually contains more than 10 different spices? It typically contains warm spices like nutmeg, smoked paprika, cardamom, clove, cinnamon and cumin. You’ll commonly find garam masala in curries, soups and even hummus recipes. Turmeric, another classic ingredient used in palak paneer, is also the main spice used in Indian curries. Not only are there a number of powerful, healing turmeric benefits, but it adds a unique earthy flavor to this dish. Palak paneer is a versatile dish because it falls within the guidelines of a vegetarian diet, as it’s completely free of meat, and it’s also gluten-free. It may seem like more of a dip or side dish, but it’s high in protein, nutrient-dense and very filling, so I recommend trying it for dinner. Is Palak Paneer the Same as Saag Paneer? Palak paneer is different than saag paneer because the latter is a leaf-based dish that can be made with spinach, or other leafy greens like collard greens or mustard leaf. Unlike palak paneer, saag paneer doesn’t always contain cheese. In fact, there are a lot of popular variations of saag paneer, like leafy greens and potatoes, and greens with goat or lamb. What’s similar about these two vegetarian dishes is that they are both puréed and commonly paired with a type of bread, like naan. Palak Paneer Nutrition Facts One serving of my palak paneer made using this recipe contains roughly the following: (1, 2, 3, 4, 5) 207 calories 11 grams protein 16 grams fat 6 grams carbohydrates 1.4 grams fiber 2 grams sugar 107 micrograms vitamin K (119 percent DV) 2,467 IUs vitamin A (106 percent DV) 0.5 milligrams copper (58 percent DV) 512 milligrams sodium (34 percent DV) 0.5 milligrams manganese (28 percent DV) 186 milligrams phosphorus (27 percent DV) 0.2 milligrams vitamin B2 (21 percent DV) 52 milligrams magnesium (17 percent DV) 0.2 milligrams vitamin B6 (16 percent DV) 1 milligram zinc (14 percent DV) 2.2 milligrams iron (13 percent DV) 51 micrograms folate (13 percent DV) 112 milligrams calcium (11 percent DV) 8.6 milligrams vitamin C (11 percent DV) 0.4 milligrams vitamin B5 (9 percent DV) 1.2 milligrams vitamin E (8 percent DV) 3.6 micrograms selenium (7 percent DV) 0.14 micrograms vitamin B12 (6 percent DV) 257 milligrams potassium (5 percent DV) 0.6 milligrams vitamin B3 (5 percent DV) How to Make Palak Paneer To make your palak paneer, you’ll need a large saucepan and a food processor, or blender. Begin by adding 2 tablespoons avocado oil to your saucepan over medium heat. Then add in ¼ cup chopped cashews, ½ a minced shallot, 1 tablespoon grated ginger, 1 tablespoon minced garlic, 1 tablespoon garam masala, 2 teaspoons curry and 1 teaspoon sea salt. Whisk and sauté your ingredients for about a minute so you give the spices a chance to bloom. Next, add in a cup of sliced green pepper and 2 chopped tomatillos. Then add a cup of water to the mixture. At this point, you can let the veggies sauté for about 10 minutes until they are soft. Now you’re going to add in 5 to 6 cups fresh spinach and ½ cup cilantro. Then let it all cook for about 5 more minutes. Awesome — the cooking part is done. Now you’ll transfer your mixture into a blender or food processor. Blend your palak paneer until it’s nice and smooth. Then pour it back into your saucepan and add ½ cup goat yogurt and 1½ cups goat feta. Wow! How amazing does that smell? I know you’re going to love the rich and creamy texture of this palak paneer too. Enjoy! Ingredients: 2 tablespoons avocado oil 5–6 cups spinach 1 tablespoon garlic, minced 1 tablespoon garam masala 2 teaspoons curry ½ shallot, minced 1 teaspoon turmeric powder 1 cup green bell peppers, sliced 2 tomatillos, chopped 1 tablespoon ginger, grated ½ lime, juiced ¼ cup cashews, chopped 1½ cups goat feta ½ cup goat yogurt ½ cup cilantro 1 cup water 1 teaspoon sea salt Directions: In a large saucepan over medium heat, combine oil, cashews, shallots, ginger, garlic, garam masala, curry and salt. Whisk and sauté for about 1 minute to bloom spices. Add green peppers, tomatillos and water. Sauté until veggies are soft. About 10 minutes. Add in spinach and cilantro and cook for an additional 5 minutes. Remove from heat and pour mixture into a blender or food processor. Blend until smooth. Pour mixture back into pan and add yogurt, lime juice and feta. Mix thoroughly. Serve with gluten-free naan. To read the original article click here. For more articles from Dr. Axe click here.

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Indian Spice Cuts Dementia Risk by 40%

Palak Paneer Recipe