Spice
Rosemary
7/10 Moderate evidence
Mediterranean herb containing carnosic acid and rosmarinic acid with documented neuroprotective and anti-inflammatory effects.
Active compounds
-
Carnosic acid
Activates Nrf2 pathway; protects neurons from oxidative damage
-
Rosmarinic acid
Inhibits COX-2 and lipoxygenase; reduces complement activation
Helps with
Practical tips
- Preparation
- Use fresh or dried in roasts, marinades, and infused oils
- Recommended amount
- 1 teaspoon dried daily, or several fresh sprigs
- Absorption
- Marinating meats with rosemary before high-heat cooking reduces formation of inflammatory carcinogens
- Cautions
- High doses may interact with anticoagulants and lithium