What vitamins does the brain need most?

The human brain is an extremely complex device in our body. The center of the nervous system consumes up to 25% of the total energy cost, while its weight is at most two percent of the total body weight. For complete and uninterrupted brain activity, it is necessary to ensure the supply of carbohydrates, proteins, polyunsaturated fatty acids. Foods should contain amino acids, minerals and vitamins for the brain and memory.

Brain connections

Let's start by looking at the B vitamins that are essential for the central nervous system. They are associated with the following factors:

• contain nitrogen.
• are considered water soluble.
• have a similar effect on the body.
• are often found together in the same products.

Initially, after the discovery, scientists believed that they were dealing with a single vitamin and only over time they discovered that these are different compounds with similar properties. There are 7 essential B vitamins:

1. B1 or thiamine- essential for a clear mind and strong memory. In addition, it reduces fatigue, as it participates in almost all metabolic processes in the body related to energy production.
2. B2 or riboflavin- affects the quality and speed of cerebral reactions, participates in the formation of red blood cells, hemoglobin synthesis and iron absorption. Riboflavin is responsible for the activity of the adrenal glands, it affects vision.
3. B3 or nicotinic acidis ​​essential for concentration, memory improvement. It protects us from stress. Helps red blood cells carry oxygen.
4. B5 or pantothenic acidis ​​a key component in the production of neurotransmitters that transmit electrochemical impulses between neurons. Pantothenic acid is required for the synthesis of fatty acids, which are responsible for long-term memory.

5. B6 or pyridoxine- also involved in the production of neurotransmitters. It also helps in the absorption of amino acids that are necessary for the proper functioning of the brain.
6. B9 or folic acid- improves memory and speed of thought process. It is responsible for the formation and function of the immune and circulatory systems. It is especially important during the first trimester of pregnancy for the healthy development of the fetal neural tube.
7. B12- helps to form the melamine sheath of the neuron, which is responsible for the transmission speed of nerve impulses. It is involved in the formation of red blood cells, which means that it provides oxygen to the brain.

Antioxidants

Billions of living cells in our body are constantly attacked by free radicals - molecules with one or more missing electrons. Losing elementary particles, cells can not perform their functions.

Ascorbic acid, vitamin E and β-carotene (the metabolic precursor of vitamin A) resist free radical damage to brain tissue.

These vitamins improve memory and brain activity.

Vitamin C is also used by the body to produce neurotransmitters and brain cells. The stability and assimilation of group B substances depends on its level.

Vitamin E is required for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory impairment, irritability, aggression. It is able to increase the benefits of the action of ascorbic acid, to prevent its overdose.

Trace elements, amino acids, polyunsaturated fatty acids

Omega-3 fatty acids have an effect on brain activity. They are polyunsaturated fats that our body cannot synthesize on its own. Eating omega-3 foods can help protect the brain from cognitive impairment and improve concentration and memory.

Protein is required as a building block for our body cells and is made up of amino acids.

Above all the brain requires:

1. Glycineis ​​an essential amino acid (ATA), although synthesized by the body, it must be provided with food. Glycine normalizes the psychological and emotional state, stabilizes brain activity, to some extent neutralizes the effect of alcohol. This ATK improves sleep, coordinates biorhythms.
2. Tyrosine and phenylalaninewill fight both depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thought processes and increase the pain threshold. Phenylalanine is the main building block of phenylethylamine that helps you fall in love. Tyrosine, in turn, is the most potent antidepressant among amino acids. Thanks to this ATK, not only do the signs of depression disappear, but it also relieves the symptoms of the premenstrual cycle. These amino acids help counteract caffeine addiction.
3. Tryptophan- in sufficient quantity in the body will relieve headaches and irritability. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medicines containing this substance should be taken in the combined treatment of schizophrenia and neurosis. It is drunk during treatment for anorexia and bulimia. To some extent, after taking this amino acid, the depression disappears.

For normal brain function, you need to consume enough amino acids with food. The function of the central nervous system is not done without micronutrients.

Zinc deficiency causes the development of depression, as well as neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning ability and memory. Deficiency can cause headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If not enough in the body, then neurodegenerative diseases can develop.

Nebula and brain dysfunctions are clear signs of iron deficiency.

Which products contain the most useful things

The indisputable fact is that it is natural for a person to take the necessary vitamins to improve the memory and function of the cerebral cortex from natural foods. Let us consider which of these are most suitable for the normal performance of cognitive functions.

The leader in the content of B vitamins is peas. It has a beneficial effect on all brain functions. Peas are followed by oatmeal - an insomnia helper, a good antidepressant. Then there are nuts, colorless rice (in the dark shell), green vegetables, meat and dairy products.

Eating fatty fish will help improve brain function. It contains a large amount of omega-3 fatty acids, which stimulate memory and improve the perception of information.

The human brain has 60% fat, which has a similar composition to omega-3s, so these acids are used to make nerve cells. If you eat this substance in sufficient quantities, then in old age you can stop mental decline and avoid neurodegenerative diseases. Lack of omega-3 in the body can cause a state of depression and reduce a person's ability to work.

Coffee contains caffeine and antioxidants that are beneficial for brain activity. Thus, a cup of aromatic drink not only refreshes in the morning, but also has a good effect on brain activity.

Caffeine allows:

• cheer
• increase alertness by blocking the adenosine synthesis, which causes drowsiness.
• increase in concentration.

Despite the controversy over the aromatic drink, caffeine and the antioxidants in coffee enable the brain to work productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. Unfortunately, people with high blood pressure are contraindicated to drink this drink.

Blueberry is another useful and unique product that fights the aging of nerve cells and the development of brain diseases. This is due to the high content of antioxidants in berries. These substances help to improve concentration and sometimes help in short-term memory loss.

The main ingredient of curry, turmeric, not only gives a special flavor to food, but also to life. Curcumin helps stimulate blood circulation and memory.

Turmeric is very beneficial because:

• stimulates the growth of brain cells.
• fights blues and melancholy: curcumin affects the synthesis of "mood hormones" - serotonin and dopamine.
• stimulates memory, which is especially necessary for patients with Alzheimer's disease.

By adding turmeric to tea and curry foods, you will make the most of curcumin.

A vegetable like broccoli, which most children do not like, contains a huge amount of nutrients. One hundred grams of the plant contains more than 100% of the daily value of vitamin K: the body uses it to create fats, which are found in large quantities in brain cells.

Vitamin K keeps you awake and the antioxidants in broccoli help the body resist brain damage.

Pumpkin seeds are also a powerful antioxidant. They contain many trace elements: zinc, magnesium, copper, iron. It is definitely necessary to include pumpkin seeds in your diet to improve the quality of mental activity.

Eating a dark chocolate or cocoa is good. These foods are rich in flavonoids, antioxidants and caffeine that can improve mood and slow down the aging of the brain.

Walnuts complete the list of brain-friendly foods. In addition to B vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external resemblance of nuts and the human brain is not accidental?

An orange a day in the diet provides the body with a daily requirement of vitamin C and also prevents the aging of the brain by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwis, guava, peppers and strawberries.

Eggs are an excellent source of vitamins, folic acid and choline. They prevent brain aging and melancholy.

Although the effects of eggs on the body are not yet fully understood, the benefits of consuming 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 stress, reduce fatigue and relax. Among other things, green tea helps improve memory.

In conclusion, a comprehensive balanced diet is a relatively inexpensive and effective way to improve human brain activity and memory.

It is best to eat fresh, organic foods and maintain a daily fluid intake.

Our diet directly affects the stable functioning of the brain. To keep it active, in addition to diet, you need to exercise regularly and train your cognitive skills.

Drugs from the pharmacy

In the modern world, it is very difficult to provide yourself with natural vitamins. During food processing (sterilization, preservation, 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 analogues synthesized by the pharmaceutical industry.

Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. Means in which a tablet contains a whole complex of vitamins necessary for the brain are very popular. It is often combined with trace elements. A partial integrated approach is also used, which contains vitamins of one group, for example, group B.

Preparations with an active ingredient (folic acid, vitamin C) are also produced. Their advantages include low cost, less chance of overdose and allergic reactions.

There are medicines that contain vitamins fortified with nootropic supplements to improve memory and focus.

Brain-stimulating amino acids and omega-3 acids stand out separately.

Drugs to improve brain activity have a beneficial effect on the thought process itself, sharpen concentration and improve memory. Such vitamins make a person calm and balanced. The elderly should take nutritional supplements and vitamins, as they stimulate the brain tissue, help restore the elasticity of blood vessels.

Do not expect a quick effect from taking vitamins. The changes will be visible with regular medication.

Age-related cognitive decline awaits everyone who has lived for several years. But precautionary measures taken in time will allow the normal activity of the brain to be maintained in the future.

You need to eat a balanced diet, trying to consume more natural foods that contain antioxidants and vitamins for mental activity. During the high stress, the seasonal lack of fresh fruits and vegetables, in old age, it is desirable to compensate for the lack of vitamins with synthetic drugs.