An insufficient amount of vitamins in the human body negatively affects the activity of the brain, leading to disorders of cognitive functions. The main signs of vitamin deficiency are loss of ability to perceive and memorize information, deterioration of attention, forgetfulness, lack of mind, lethargy, fatigue, bad mood.
To prevent this condition, you regularly take vitamins and also supplement your diet with foods that improve brain function.
What is the role of vitamins
The root hidden under the word "vitamins" means life. Indeed, the body's ability to function properly and productively depends on the organic matter we digest in food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the firmness and elasticity of tissues, including vascular walls. This leads to improved blood formation and nourishes the brain.
- Promote the acceleration of redox reactions, thus increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- Possessing antioxidant properties, they prevent the destruction of cells by products of biochemical reactions.
To maintain the active work of the brain, it is necessary to constantly monitor the balance of vitamins and minerals. And in case of deficiency, replenish the stock of vitamins by choosing the right food and taking vitamin complexes that contain various organic compounds of low molecular weight.
What vitamins are needed for the brain
Cognitive dysfunctions of the brain are more common with age. Among the reasons that cause this condition, there are endocrine disorders (thyroid gland, metabolism), pathologies of the digestive system, frequent stress and excessive physical activity that require huge energy costs. In this case, the vitamins must come to the rescue. Among the large number of them, one can single out the main ones that ensure the efficient work of the brain. These include:
B carotene
Yellow-orange pigment that is converted into vitamin A. It protects brain cells, prevents the loss of cognitive function, promotes the development of memory. Pigment deficiency threatens the pathologies of the organs of vision, adversely affects the growth and development in childhood.
B vitamins
They are represented by an entire group and each of its representatives is of great importance to the human body:
- Thiamine (B1) helps in the absorption of carbohydrates and stores energy, its lack destroys the digestive system.
- Riboflavin (B2) promotes effective oxygen uptake, relieves fatigue, provides energy to the body.
- Nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, suitable for use in case of impaired blood supply.
- pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, helping to transmit nerve impulses to the brain.
- Pyridoxine (B6) - produces hormones responsible for cognitive processes, synthesizes enzymes that break down proteins and are necessary for the formation of new cells.
- Folic acid (B9) - promotes cell reproduction, the formation of serotonin, adrenaline, dopamine, is required by pregnant women to develop a pregnant fetus.
- Cyanocobalamin (B12) - reduces bad cholesterol, strengthens vascular walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
Prevents the degeneration of brain cells, helps the gland to be better absorbed. In combination with tocopherol, it is used in the treatment of pathologies associated with impaired blood supply, reduces the risk of developing malignancy.
Calciferol (vitamin D)
Activates the assimilation of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. Lack of this organic compound causes 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 the function of blood vessels and blood clotting. Thanks to it, calcium is absorbed more easily. The deficiency threatens with blockage of blood vessels, development of amnesia and violation 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.
Polyunsaturated fats - the so-called omega-3 fats - also have an effect on improving brain performance. They affect neuroplasticity, 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 vital bodily functions. To maintain a well-coordinated work, you need good nutrition. Food consumption should contain useful vitamins and minerals.
Here is a list of healthy foods for the brain that you should include in your diet regularly:
- Nuts (walnuts, pine nuts, almonds): include polyunsaturated 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 heart and blood vessel pathologies, increase efficiency.
- Eggs (chicken, quail): rich in lutein, which prevents the development of heart attack and stroke. Doctors recommend eating no more than 2 pieces a day.
- High quality dark chocolate: in moderation, stimulates brain activity, improves oxygen supply, dilates blood vessels. The magnesium and phosphorus contained in it contribute to the nutrition of cells.
- Carrots: inhibits aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helping to enhance mental performance.
- Algae: contains iodine, which helps fight irritability, insomnia, depression, amnesia.
- Fatty seafood (mackerel, salmon, tuna): source of omega-3 polyunsaturated fatty acids - good for the brain.
- Chicken, turkey, beef: contains protein, selenium and B vitamins.
- Spinach: a real storehouse of vitamins A, C, K, as well as iron - prevents the development of heart attack and stroke.
- Legumes (lentils, beans): Provide a clear mind and speed of thought.
To organize the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- Do not eat too much - too much food contributes to the formation of free radicals, which have a negative effect on brain cells.
- eat fractional small portions - 5-6 meals a day.
- fish in the diet should be at least 3 times a week.
- complex carbohydrates, fresh vegetables and fruits should be consumed daily until 16. 00.
- Avoid alcohol, caffeine, fatty foods, sweets and flour products.
Adherence to a work and rest schedule, an active lifestyle, a balanced diet and the intake of vitamin and mineral complexes will maintain the health of your brain for a long time.