Inadequate amount of vitamins in the human body has a negative impact on brain activity, leading to disorders of cognitive functions. The main symptoms of vitamin deficiency are loss of the ability to detect and remember information, deterioration of attention, forgetfulness, absent mindset, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly, and supplement the diet with foods that improve brain function.
What role do vitamins play
The root that underlies the word "vitamins" means life. In fact, the body 's ability to function properly and productively depends on the organic substances we associate with 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 results in improved blood formation and nourishes the brain.
- Promote the acceleration of redox reactions, thereby increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- Holding antioxidant properties, they prevent the destruction of cells by biochemical reaction products.
To maintain the active work of the brain, it is necessary to constantly monitor the balance of vitamin and minerals. And in case of deficiency, replenish the vitamin reserve by choosing the right food and building vitamin complexes containing various organic compounds with low molecular weight.
What vitamins do the brain need
Cognitive brain dysfunctions become more common with age. Causes that trigger this condition include endocrine disorders (thyroid gland, metabolism), pathologies of the digestive system, frequent stress and excessive physical activity that require huge energy costs. In this case, vitamins should come to the rescue. Among the large number of them, one can determine the main ones that ensure the effective work of the brain. These include:
Beta carotene
Yellow-orange pigment that converts to vitamin A. It protects brain cells, prevents the loss of cognitive function, promotes the development of memory. Pigment insufficiency threatens visual organ pathologies, negatively affects growth and development in childhood.
Vitamins B.
They are represented by a whole group, and each of their representatives is of great importance to the human body:
- thiamine (B1) helps with the absorption of carbohydrates and stores energy, its deficiency destroys the digestive system;
- riboflavin (B2) promotes efficient absorption of oxygen, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - is shown to be a powerful antioxidant, which dissolves blood vessels, 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, pregnant women need to form serotonin, adrenaline, dopamine to develop a gestating fetus;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens vascular walls, participates in amino acid and DNA synthesis.
Ascorbic acid (vitamin C)
It prevents the degradation of brain cells, helps the gland absorb better. In combination with tocopherols, used in the treatment of pathologies associated with impaired blood supply, reduces the risk of malignant tumors.
Calciferol (Vitamin D)
It activates the assimilation of phosphorus and calcium, which are part of the brain cells, which improves cognitive abilities (memory, attention), mood. The lack of this organic compound causes the development of cognitive impairment.
Vitamin K.
It is expressed by a group of fat-soluble compounds - phylloquinone (K1) and menaquinone (K2), which are responsible for blood vessel function and blood clotting. Thanks to it, calcium is more easily absorbed. The shortage is threatened by obstruction 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 - 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 functions of the body. To maintain well-coordinated work, he needs good nutrition. Foods consumed should contain useful vitamins and minerals.
Here is a list of healthy brain foods that you need to include regularly in your diet:
- Nuts (walnuts, pine nuts, almonds): includes polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc. They prevent premature aging of the body, they activate the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improve memory and vision, prevent pathologies of the heart and blood vessels, increase efficiency.
- Eggs (chicken, quail): rich in lutein, which prevents the development of heart attack and stroke. Doctors recommend eating no more than 2 portions a day.
- High quality dark chocolate: moderately, stimulates the activity of the brain, improves its oxygen supply, dilates blood vessels. The magnesium and phosphorus present contribute to cell nutrition.
- Carrots: prevents aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helping to improve mental performance.
- Seaweed: it contains iodine, which helps in the fight against irritability, insomnia, depression, amnesia.
- Fatty sea fish (mackerel, salmon, tuna): a source of omega-3 polyunsaturated fatty acids - good for the brain.
- Chicken, turkey, beef: contains vitamins protein, selenium and B.
- Spinach: a real storehouse of vitamins A, C, K, as well as iron - prevents the onset of heart attack and stroke.
- Legumes (lentils, beans): Give a clear mind and speed of thinking.
To organize the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- don't overdo it - too much food contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat small portions - 5-6 meals a day;
- the diet should include fish at least 3 times a week;
- complex carbohydrates, fresh vegetables and fruits should be eaten daily until 16. 00;
- give up alcohol, caffeine, fatty foods, sweet products and flours.
Compliance with work and rest regime, an active lifestyle, a balanced diet, and intake of vitamin and mineral complexes will preserve your brain health for a long time.