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In the pursuit of maintaining youthful brain function as we age, various foods and supplements are celebrated for their brain-boosting benefits. Among these, sage is a standout herb as it is known not only for its culinary appeal but also for its profound effects on brain health.

Why Brain Health Matters

Cognitive health is crucial as the brain governs every facet of our body and life. According to board-certified neurologist Kimberly Johnson Hatchett, M.D., a healthy brain supports optimal daily functioning, influencing cognition-our ability to think, learn, and remember-emotional well-being, physical coordination, and sensory health like sight and hearing. Protecting brain health also reduces the risk of neurodegenerative diseases such as dementia, as per EatingWell.

"Brain health is important because your brain has the ability to control every single aspect of your body and your life," emphasizes Dr. Hatchett. "Having a healthy brain allows you to live an optimal life on a daily basis, down to the second."

The Role of Sage in Brain Health

While nutrition plays a pivotal role in brain health, the potential benefits of culinary herbs are often overlooked. Alongside a diet rich in cruciferous vegetables, omega-3 fatty acids, and whole grains, sage stands out. Neurologist and herbalist Maya Shetreat, M.D., notes that sage "helps us stay 'sage'--literally."

Scientifically known as Salvia officinalis, sage is revered for its ability to enhance memory and overall brain health. Much research focuses on sage extract, a concentrated form more potent than using the herb in cooking. Studies suggest that sage extract can notably improve performance on memory tests and mood compared to placebos. According to EatingWell, this herb is rich in rosmarinic acid and carnosic acid, both renowned for their neuroprotective properties.

Benefits of Rosmarinic and Carnosic Acids

Rosmarinic acid acts as a potent antioxidant, neutralizing harmful free radicals in the body that can lead to oxidative stress and contribute to cognitive decline and neurodegenerative diseases. It also exhibits anti-inflammatory properties in the brain, potentially alleviating inflammation associated with various brain disorders. Similarly, carnosic acid serves as a potent antioxidant, protecting brain cells from damage.

Nutritional Benefits of Sage

Sage is nutrient-dense, offering essential vitamins and minerals such as fiber, vitamin K, iron, vitamin B6, and vitamin A. Though typically consumed in small quantities, its abundant antioxidant content and diverse flavonoids significantly contribute to its health benefits.

Sage's culinary versatility and profound health benefits, particularly for brain health, make it an invaluable addition to the diet. Its nutritional richness and neuroprotective properties support cognitive function, even in smaller culinary amounts. By incorporating sage into daily meals, people can actively promote brain health and overall well-being.