The human brain is a very complex tool in our body. The central nervous system consumes up to 25% of all energy expenditure, while it weighs a maximum of two percent of its total weight. For full and uninterrupted brain activity, it is necessary to ensure a supply of carbohydrates, proteins, double unsaturated fatty acids. Foods should contain amino acids, minerals and vitamins for the brain and memory.
Brain Connection
Let's start a review of B group vitamins that are important for the central nervous system. They are united by the following factors:
- they contain nitrogen;
- is considered water soluble;
- has a similar effect on the body;
- is often found together in the same product;
Initially, after the discovery, scientists believed that they were dealing with only one vitamin, and eventually they realized that these were different compounds with similar properties. There are 7 essential B group vitamins:
- B1 or thiamine- required for clear mind and strong memory. In addition, it reduces fatigue, as it participates in almost all metabolic processes in the body associated with energy production.
- B2 or riboflavin- affects the quality and speed of brain reactions, participates in red blood cell formation, hemoglobin synthesis, and iron absorption. Riboflavin is responsible for the activity of the adrenal glands, affecting vision.
- B3 or nicotinic acidis needed for concentration, memory enhancement. Protects us from stress. Helps red blood cells transport oxygen.
- B5 or pantothenic acidis an important element that enables the production of neurotransmitters that emit electrochemical impulses between neurons. Pantothenic acid is required for the synthesis of fatty acids, which are responsible for long-term memory.
- B6 or pyridoxine- are also involved in the production of neurotransmitters. It also aids in the absorption of amino acids needed for normal brain function.
- B9 or folic acid- improves memory and speed of thought processes. He is responsible for the formation and function of the immune system and blood circulation. It is very important in the first trimester of pregnancy for the healthy development of the fetal nerve tubes.
- B12- helps form neuronal melamine sheaths, which are responsible for the speed of nerve impulse transmission. Participates in the formation of red blood cells, which means it supplies oxygen to the brain.
Antioxidants
Millions of living cells in our body are constantly attacked by free radicals - molecules with one or more lost electrons. Losing an elemental particle, the cell becomes unable to perform its function.
Ascorbic acid, vitamin E and beta-carotene (metabolic precursors of vitamin A) fight free radical damage to brain tissue.
This vitamin improves memory and brain activity.
Vitamin C is also used by the body to make neurotransmitters and brain cells. Stability and assimilation of group B nutrients depends on its level.
Vitamin E is needed for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory loss, irritability, aggression. He can increase the benefits of the action of ascorbic acid, to prevent its overdose.
Trace elements, amino acids, double unsaturated fatty acids
Omega-3 fatty acids have an effect on brain activity. They are double unsaturated fats that cannot be synthesized by our own body. Eating foods that contain omega-3s can help protect the brain from cognitive impairment and improve concentration and memory.
Protein is needed as the building material of our body cells, and is made up of amino acids.
A large number of brains require:
- Glycineis an essential amino acid (ATA), although synthesized by the body, it must be supplied with food. Glycine normalizes psychological and emotional states, stabilizes brain activity, to some extent neutralizes the influence of alcohol. This ATK enhances sleep, adapts biorhythm.
- Tyrosine and Phenylalaninewill fight depression and anxiety. In a healthy body, they relieve the symptoms of chronic fatigue, improve memory and thinking processes, and increase the pain threshold. Phenylalanine is the main building block of phenylethylamine that helps you fall in love. Tyrosine is the strongest antidepressant among amino acids. Thanks to this ATK, not only are the signs of depression gone, but it also relieves the symptoms of the premenstrual cycle. These amino acids help to overcome caffeine addiction.
- Tryptophan- in sufficient amounts in the body will relieve headaches and irritation. Tryptophan helps reduce aggression and is used in the treatment of hyperactivity in children. Medications containing this substance must be taken in the complex treatment of schizophrenia and neurosis. It is taken during therapy for anorexia and bulimia. To some extent, after taking this amino acid, depression disappears.
For normal brain function, you need to consume enough amino acids with food. The function of the central nervous system does not occur without micro elements.
Zinc deficiency provokes the development of depression, as well as neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning and memory ability. Its deficiency can cause headaches, depression and epilepsy. Copper is very important for the brain to control nerve impulses. If not enough in the body, then neurodegenerative diseases can develop.
Nfula and brain dysfunction are obvious signs of iron deficiency.
Which products contain more useful things
The indisputable fact is that it is natural for a person to receive vitamins needed to improve memory and cerebral cortex function from natural foods. Let us consider which is most suitable for the normal performance of cognitive function.
The leader in vitamin B content is peas. It has a beneficial effect on all brain functions. Peas are followed by oatmeal - a helper against insomnia, a good antidepressant. Then there are walnuts, uncut rice (in a dark shell), green vegetables, meat and dairy products.
Eating fatty fish will help improve brain function. It contains large amounts of omega-3 fatty acids that stimulate memory and improve information perception.
The human brain has 60% fat, which is similar in composition to omega-3, so this acid is used to produce nerve cells. If you consume this substance in sufficient amounts, then in old age you can delay mental decline and prevent neurodegenerative diseases. Omega-3 deficiency in the body can provoke depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants that are beneficial for brain activity. So a cup of aromatic drink not only refreshes in the morning, but also has a good effect on brain activity.
Caffeine allows:
- cheering;
- increases alertness by inhibiting adenosine synthesis, which causes drowsiness;
- to increase concentration.
Although there is controversy about aromatic beverages, caffeine and antioxidants in coffee make the brain function more productive. Moderate coffee consumption lowers the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are contraindicated to drink this drink.
Blueberry is another useful and unique product that fights nerve cell aging and the development of brain diseases. This is due to the high content of antioxidants in berries. These ingredients help increase concentration, and sometimes help short-term memory loss.
The main ingredient in curry, turmeric, not only gives a special taste for food, but also for life. Curcumin helps stimulate blood circulation and memory.
Turmeric is very useful because:
- stimulates brain cell growth;
- against blues and melancholy: curcumin affects the synthesis of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is indispensable for patients with Alzheimer's disease.
By adding turmeric to tea and to chew food, you get maximum results from curcumin.
Vegetables like broccoli, which most children do not like, contain large amounts of nutrients. One hundred grams of plants contain more than 100% of the daily value of vitamin K: the body uses it to produce fat, which is found in large amounts in brain cells.
Vitamin K maintains vigilance, and the antioxidants in broccoli help the body withstand brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many micro elements: zinc, magnesium, copper, iron. Of course it is necessary to include pumpkin seeds in your diet to improve the quality of mental activity.
Eating a dark chocolate or drinking cocoa is good. These foods are rich in flavonoids, antioxidants and caffeine that can improve mood and slow down brain aging.
Beans complete a list of brain-friendly foods. In addition to B group vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external resemblance of walnuts and the human brain is accidental?
An orange a day in food provides the body with the daily requirement of vitamin C, and also prevents brain aging by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwi, guava, peppers, and strawberries.
Eggs are an excellent source of vitamins, folate and choline. They prevent brain aging and melancholy.
Although the effects of eggs on the body are not yet fully understood, the benefits of eating them have long been known.
Green tea also improves brain function. It is high in caffeine as well as L-theanine, which can help reduce anxiety, reduce fatigue and relax. Among other things, green tea helps improve memory.
In conclusion, it should be said that a comprehensive balanced diet is a relatively inexpensive and effective way to improve the activity and memory of the human brain.
It is best to eat fresh organic food and take care of your daily fluid intake.
Our diet directly affects stable brain function. To keep it active, in addition to nutrition, you need to regularly train and train your cognitive abilities.
Drugs from pharmacies
In the modern world, it is very difficult to supply yourself with natural vitamins. During food processing (sterilization, curing, exposure to high and low temperatures), most of the nutrients are lost. The way out of this situation is to compensate for the missing elements using analogs synthesized by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. Means are very popular where one tablet contains the entire vitamin complex needed for the brain. It is often combined with trace minerals. A partial comprehensive approach is also used, which contains vitamins of one group, for example group B.
Preparations with one active ingredient (folic acid, vitamin C) are also produced. Their advantages include low cost, possibility of overdose and allergic reactions.
There are medications that include vitamins enriched with nootropic supplements to improve memory and focus.
Amino acids that stimulate the brain and omega-3 acids stand out separately.
Pharmaceutical drugs to increase brain activity have a beneficial effect on the thought process itself, sharpen concentration and improve memory. Such vitamins keep a person calm and balanced. Older people need to take supplements and vitamins, as they tighten brain tissue, helping to restore the elasticity of blood vessels.
Do not expect quick effects from vitamin intake. Changes will be seen with regular medication.
Age-related cognitive decline awaits everyone who has lived long enough. But timely preventive measures will make it possible to maintain normal brain activity in the future.
You need to eat a balanced diet, try to consume more natural foods that contain antioxidants and vitamins for mental activity. During periods of great mental stress, the lack of seasonal fruits and vegetables, in old age, is desirable to fill vitamin deficiencies with synthesized drugs.