Everyone knows that vitamins are essential for our body, but few people realize that these substances are essential for the proper functioning of the brain. In addition, preserving memory and thinking requires certain groups of vitamins, which will be discussed below.
The most important B vitamins for memory
B vitamins are the most important for the nervous system. We can say that the representatives of this group have the greatest influence on the memory and thinking of an individual. They support the function of nerve cells and also prevent premature aging, protect the brain from overload and stress. Low content or complete absence of B vitamins leads to serious disorders of the nervous system, reduces a person's memory and intelligence.
This group of vitamins 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 effect on mental abilities and memory. In its absence, thoughts begin to become confused and memory diminishes. Vitamin B1 directly protects the nervous system and participates in the supply of glucose to the brain.
With a complete diet, a person is not deprived of this vitamin, as it is contained in a large number of products: oats and buckwheat (many in the shell of seeds and skins), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - are suppliers of thiamine.
Absorbs well, but also quickly and degrades, especially under the influence of alcohol, nicotine, sugar, tea tannins.
Vitamin B1 deficiency causes symptoms:
- memory loss?
- muscle weakness?
- high physical and mental fatigue.
- reduced coordination and gait.
- numbness in the extremities?
- irrational irritability.
- depression?
- tears and anxiety?
- sleep disorders.
In severe cases, polyneuritis, paralysis and limb paralysis may occur. The function of the cardiovascular system is also reduced, changes in the gastrointestinal tract may be observed (disturbed stools, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, including the acceleration of mental processes in the brain, is involved in the synthesis of nerve cells and the activity of neurotransmitters (substances through which nerve impulses are transmitted (to nerve cells). In its absence, playing sports will bring fatigue and not vigor and activity. Vitamin B2 tolerates high temperatures well, but quickly degrades in light. Riboflavin is supplied from meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.
Vitamin B2 deficiency results in:
- headaches?
- reducing the speed of mental processes.
- drowsiness
- loss of appetite?
- weight loss?
- weakness.
In addition, there are changes in the skin - ulcers and cracks in the corners of the mouth (cheilitis), dermatitis of the skin of the chest and face. visual disturbances - photophobia, tearing due to inflammation of the cornea and mucous membranes of the eyes. the synthesis of adrenal hormones is disturbed.
Nicotinic acid - Vitamin B3 or PP Nicotinic acid (nicotinamide, niacin) - Vitamin B3 - can be called "the calm vitamin". The vitamin is involved in the synthesis of enzymes and helps to extract energy from food, in the absence of it, the body experiences fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogen, progesterone, cortisol, testosterone, insulin, etc. ).An overwhelming amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat. to a lesser extent plant products - asparagus, parsley, carrots, garlic, peas, pepper.
In the absence of this in food, pellagra develops. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation of exposed areas of the skin) and dementia (acquired dementia).
Pantothenic acid - Vitamin B5
Vitamin B5 - Pantothenic acid - This vitamin is found in many foods. This vitamin is involved in fat metabolism, transmission of nerve impulses and also activates the skin's regeneration mechanisms. It is sometimes believed that a person may not be deficient in this vitamin.
However, as more than half of pantothenic acid is destroyed during storage and cooking, the following symptoms may occur:
- limb numbness?
- memory impairment?
- sleep disorder?
- headaches?
- hallucinations (tingling) of the hands and feet
- muscle pain.
To make up for vitamin B5 deficiency, you should include a variety of foods in your diet: meat, whole grains, hazelnuts, pastries, yeast. A significant amount is found in legumes, fresh vegetables, champagne, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Hence, the other name is "vitamin antidepressant".Deficiency causes the following symptoms:
- drowsiness
- irritability?
- suspension of thought?
- depression?
- feeling anxious.
Vitamin B6 is found in large quantities in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries and strawberries.
In addition, vitamin B6 affects metabolism, cardiovascular status, immunity, skin condition, hormone synthesis, gastric hydrochloric acid and vitamin B12 absorption.Folic acid - vitamin B9
Folic acid - vitamin B9 - is involved in the synthesis of neurotransmitters, including dopamine and serotonin, ie it affects the processes of stimulation and inhibition in the central nervous system. Also, vitamin B9 is involved in protein metabolism, the transfer of genetic information during fetal development, is essential for the formation of normal blood cells. And in combination with vitamin B5, it slows down the graying of the hair.
If missing, symptoms occur:
- memory impairment?
- fatigue?
- feeling anxious.
- anemia?
- insomnia and apathy.
Folic acid is found in large quantities in fresh dark green vegetables (asparagus, spinach, lettuce), many of which are found in beans, wheat, avocados and to a lesser extent in the liver, egg yolk.
Cyanocobalamin - Vitamin B12
In nature, it is composed only of microorganisms, bacteria, blue-green algae and accumulates mainly in the liver and kidneys of animals. Neither plants nor animals compose it. This "red vitamin" is found in animal products: fish, liver, kidneys, heart, oysters, is also found in seaweed, soy. Vitamin B12 helps our body change from wakefulness to "sleep" state to normalize mental processes, transferring short-term memory to long-term memory.
Lack of cyanocobalamin leads to:
- chronic fatigue
- confusion?
- illusions?
- ringing in the ears.
- irritability?
- dizziness?
- drowsiness
- memory loss?
- vision problems?
- dementia;
- depression.
In addition to B vitamins, there are other vitamins for memory and thought.
Ascorbic acid - Vitamin C
Ascorbic acid is a very powerful antioxidant and protects the body's cells from oxidative processes. It is required to maintain the work of neurotransmitters 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 peppers, citrus fruits, green onions, cabbage, horseradish, nettle, which is found only in the nettle.
Tocopherol acetate - vitamin E
This fat-soluble vitamin is, above all, 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 that contain vitamin E helps protect the body from heart attacks and atherosclerosis, thus preventing the development of dementia.
Therefore, the diet should include unprocessed oils (olive, soy, corn), as well as green peas, wheat and rye cabbage, beans, green lettuce, lentils and oats.
Calciferol - Vitamin D
It enters the body with food and is synthesized on the skin under the influence of ultraviolet radiation. Calciferol is the "main conduit" of calcium metabolism in the body. In addition to its significant influence on bone and tooth formation, cell growth and development, vitamin D is required for the proper transmission of nerve impulses and muscle contraction.
Available in large quantities in animal products: butter, fatty fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - 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, chokeberries, green tea, apples.
In addition to a balanced diet, the use of vitamins, we must not forget other ways to prevent dementia. This is the only way to achieve good memory, vigor and optimism in old age.