Everyone knows that vitamins are necessary for our body, but few people realize that these substances are necessary for proper brain function. Moreover, to maintain memory and thinking, certain groups of vitamins are needed, which will be discussed below.
Vitamin B is most important for memory
Vitamin B is the most important for the nervous system. We can say that the representatives of this group have the greatest influence on a person's memory and thinking. They support the function of nerve cells, and also prevent premature aging, protecting the brain from excessive stress and stress. Low content or complete absence of vitamin B causes severe disorders of the nervous system, reducing a person's memory and intelligence.
This vitamin group includes the most important vitamins for the brain - B1, B2, B3, B5, B6, B9, B12.
Thiamine - Vitamin B1
Thiamine - vitamin B1, called "mind vitamin", is the one that has the greatest impact on mental and memory abilities. With its deficiency, thinking begins to be confused and memory decreases. Vitamin B1 directly protects the nervous system and is involved in supplying the brain with glucose.
With a full diet, a person does not suffer from this vitamin deficiency, as it is contained in a large number of products: oatmeal and buckwheat (many in the skin of grains and husks), bran, peas, beans, carrots, carrots, beans, potatoes, spinach - are suppliers of thiamine.
It is well absorbed, but also fast and degraded, especially under the influence of alcohol, nicotine, sugar, tea tannins.
Vitamin B1 deficiency causes symptoms:
- memory loss;
- muscle weakness;
- high physical and mental fatigue;
- impaired coordination and running;
- numbness in limbs;
- nonsensical irritation;
- depressed mood;
- tears and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis and paresis of the extremities can develop. Cardiovascular system function is also impaired, changes in the gastrointestinal tract can be observed (sick stools, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", an energy accelerator and metabolism in our body, including accelerating mental processes in the brain, participating in the synthesis of nerve cells and the work of neurotransmitters (biologically active substances through which nerve impulses are sent to cellsnerve). With its shortcomings, playing sports will bring fatigue rather than enthusiasm and activity. Vitamin B2 tolerates high temperatures well, but rapidly declines in light.Riboflavin is supplied by meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.
Vitamin B2 deficiency results in:
- headache;
- decreased speed of mental processes;
- sleepy;
- loss of appetite;
- weight loss;
- weakness.
In addition, skin changes appear - boils and cracks in the corners of the mouth (cheilitis), dermatitis of the chest and face; visual disturbances - photophobia, lacrimation due to inflammation of the cornea and mucous membranes of the eyes; adrenal hormone synthesis is disrupted.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called a "sedative vitamin". Vitamins are involved in the synthesis of enzymes and help remove energy from food, with its deficiency, the body experiences fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogen, progesterone, cortisol, testosterone, insulin, etc. ).
Large amounts of vitamin B3 are found in animal products: liver, eggs, kidneys, lean meats; vegetable products - asparagus, parsley, carrots, garlic, green beans, peppers.
If there is no food, pellagra will grow. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation of the exposed skin surface), and dementia (acquired dementia).
Pantothenic Acid - Vitamin B5
Vitamin B5 - Pantothenic Acid - This vitamin is found in many foods. These vitamins are involved in fat metabolism, in the transmission of nerve impulses, and also trigger skin regeneration mechanisms. It was once believed that a person did not lack this vitamin.
But since more than half of the pantothenic acid is destroyed during storage and cooking, the following symptoms may appear:
- numb limbs;
- memory impairment;
- sleep disorders;
- headache;
- paresthesia (tingling) of hands and feet;
- muscle pain.
To make up for vitamin B5 deficiency, you need to include a variety of foods in your diet: meat, grains, hazelnuts, lentils, yeast. Large amounts are found in legumes, fresh vegetables, mushrooms, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Hence, another name is "vitamin antidepressant".
Deficiency causes the following symptoms:
- sleepy;
- irritable;
- inhibition of thought;
- depression;
- feeling anxious.
Vitamin B6 is found in large quantities in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries, strawberries.
In addition, vitamin B6 affects metabolism, state of the cardiovascular system, immunity, skin condition, hormone synthesis, hydrochloric acid in the stomach and absorption of vitamin B12.
Folic acid - vitamin B9
Folic acid - vitamin B9 - is involved in the synthesis of neurotransmitters, including dopamine and serotonin, that is, it affects the process of excitation and inhibition in the central nervous system. Also, vitamin B9 is involved in protein exchange, the transfer of genetic information during fetal development, necessary for the formation of normal blood cells. And in combination with vitamin B5, it slows down gray hair.
If less, symptoms appear:
- memory impairment;
- fatigue;
- anxiety;
- anemia;
- insomnia and apathy.
Folic acid is found in large amounts in fresh dark green vegetables (asparagus, spinach, lettuce), abundant in beans, wheat, avocado, and in smaller amounts in the liver, egg yolks.
Cyanocobalamin - Vitamin B12
Naturally, it is only synthesized by microorganisms, bacteria, blue-green algae and accumulates mainly in the liver and kidneys of animals. Both plants and animals synthesize it. This "red vitamin" is contained in animal products: fish, liver, kidneys, heart, oysters, it is also found in seaweed, soybeans. Vitamin B12 helps our body to switch from waking up to "sleep" mode to normalize mental processes, transferring short-term memory to long-term memory.
Cyanocobalamin deficiency leads to:
- chronic fatigue;
- confusion;
- hallucinations;
- rings in the ear;
- irritable;
- dizziness;
- sleepy;
- memory loss;
- visual impairment;
- dementia;
- depression.
In addition to B vitamins, there are other vitamins for memory and thinking.
Ascorbic acid - vitamin C
Ascorbic acid is a very powerful antioxidant and protects the body's cells from oxidative processes. Needed to maintain neurotransmitter work in the brain.
Vitamin C is not synthesized in the body, it is accompanied by food: rose hips, black currants, sea buckthorn, parsley, sweet red pepper, citrus fruits, green onions, cabbage, carrots, nettles, from animal products, it is only found inheart.
Tokoferol acetate - vitamin E
This fat-soluble vitamin, above all, is an excellent antioxidant that removes toxins and free radicals from brain tissue. It is included in the lipid composition of cell membranes. A diet rich in foods containing vitamin E helps protect the body from heart attack and atherosclerosis, thus preventing the development of dementia.
For this, unrefined oils (olives, soybeans, corn), as well as peas, wheat and rye, beans, green lettuce, lentils, and oats must be included in the diet.
Calciferol - Vitamin D
Enters the body with food and is synthesized on the skin under the influence of ultraviolet rays. Calciferol is the "main conductor" of calcium metabolism in the body. In addition to its important influence on bone and tooth formation, cell growth and development, vitamin D is needed for the transmission of nerve impulses and proper muscle contraction.
These are found in animal products in large quantities: butter, fatty fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolks.
Bioflavonoid - Vitamin P
The main effect of vitamin P is to reduce the permeability and fragility of capillaries. Together with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding in the brain. Rich in vitamin P citrus fruits, rose hips, black chokeberry berries, green tea, apples.
In addition to a balanced diet, vitamin intake, we must not forget other ways to prevent dementia. This is the only way to achieve good memory, enthusiasm and optimism in old age.