Insufficient amounts of vitamins in the human body have a negative impact on brain activity, leading to impaired cognitive function. The main signs of vitamin deficiency are loss of ability to comprehend and remember information, deterioration of attention, forgetfulness, absenteeism, lethargy, fatigue, bad mood.
To avoid this condition, drink vitamins regularly, and also supplement the diet with foods that improve brain function.
What is the role of vitamins
The root that underlies the word "vitamin" means life. Indeed, the body’s ability to work properly and productively depends on what organic matter we assimilate with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and increases the firmness and elasticity of tissues, including vascular walls. This leads to better blood formation and nourishes the brain.
- Promotes the acceleration of the redox reaction, thereby increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- Having antioxidant properties, they prevent cell destruction by biochemical reaction products.
To maintain active brain work, it is necessary to constantly monitor the balance of vitamins and minerals. And if there is a shortage, fill the vitamin recommendations by choosing the right foods and take vitamin complexes that contain a variety of organic compounds with low molecular weight.
What vitamins are needed for the brain
Cognitive brain dysfunction is more common with age. Among the causes that provoke this condition, there are endocrine disorders (thyroid gland, metabolism), pathology of the digestive system, frequent stress and excessive physical activity that require large energy costs. In this case, vitamins should help. Among a large number of them, one can choose the main one that ensures effective brain work. This includes:
Beta carotene
Yellow-orange pigment that turns into vitamin A. Protects brain cells, prevents loss of cognitive function, promotes memory development. Lack of pigment threatens the pathology of the organs of vision, negatively affecting growth and development in childhood.
Vitamin B
They are represented by the whole group, and each representative is very important to the human body:
- thiamine (B1) helps the absorption of carbohydrates and store energy, its deficiency damages the digestive system;
- riboflavin (B2) enhances effective oxygen absorption, relieves fatigue, energizes the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in case of disruption of blood supply;
- pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, helps send nerve impulses to the brain;
- pyridoxine (B6) - produces hormones responsible for cognitive processes, synthesizes enzymes that break down proteins and are needed to make new cells;
- folic acid (B9) - stimulates cell proliferation, the formation of serotonin, adrenaline, dopamine, required by pregnant women for the development of the pregnant fetus;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens vascular walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
It prevents the degeneration of brain cells, helping the glands to be better absorbed. In combination with tocopherols, it is used in the treatment of pathologies associated with disruption of blood supply, reducing the risk of developing malignant tumors.
Calciferol (Vitamin D)
This activates the assimilation of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. Deficiency of these organic compounds leads to the development of cognitive impairment.
Vitamin K
It is represented by a group of fat -soluble compounds - phylloquinone (K1) and menaquinone (K2), which are responsible for blood vessel function and blood clotting. Thanks to him, calcium is absorbed more easily. The deficiency threatens with blockage of blood vessels, the development of amnesia, and violations of hematopoiesis.
Tocopherol (vitamin E)
As a powerful antioxidant, it protects nerve cells from toxins and free radicals, improves memory properties, and slows down aging.
Double unsaturated fats - called omega -3 fats - also have the effect of improving brain performance. They affect neuroplastics, increase concentration, and reduce the risk of developing Alzheimer’s disease.
Foods for Better Brain Function
The main activity of the brain is the transmission of commands to perform important functions of the body. To maintain a well -coordinated job, he needs good nutrition. The food eaten should contain useful vitamins and minerals.
Here is a list of healthy foods for the brain that you should always include in your diet:
- Nuts (walnuts, pine nuts, almonds): include double unsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc. They prevent premature aging of the body, activate the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improve memory and vision, prevent pathology of the heart and blood vessels, increase efficiency.
- Eggs (chicken, quail): rich in lutein, which prevents the development of heart attacks and strokes. Doctors recommend eating no more than 2 pieces a day.
- High -quality dark chocolate: in moderation, it stimulates brain activity, increases oxygen supply, dilates blood vessels. Magnesium and phosphorus contained in it contribute to cell nutrition.
- Carrots: prevent aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helps improve mental performance.
- Seaweed: contains iodine, which helps in combating itching, insomnia, depression, amnesia.
- Fatty sea fish (mackerel, salmon, tuna): a source of omega -3 unsaturated fatty acids - good for the brain.
- Chicken, turkey, beef: contains protein, selenium and vitamin B.
- Spinach: a real storehouse of vitamins A, C, K, as well as iron - prevents the development of heart attacks and strokes.
- Beans (lentils, beans): Give a clear mind and speed of thinking.
To fully regulate brain function, it is necessary to follow the recommendations of nutritionists:
- do not overeat - excessive food contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat small portions - 5-6 times a day;
- fish in the diet should be at least 3 times a week;
- complex carbohydrates, fresh vegetables and fruits should be eaten daily until 16. 00;
- leave out alcohol, caffeine, fatty foods, sugary products and flour.
Adhering to a work and rest regimen, active lifestyle, balanced diet, and intake of vitamins and mineral complexes will keep your brain healthy for a long time.