What vitamins are most needed by the brain

25 December 2020

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

Brain Connections

We begin by reviewing the B-group vitamins that are essential for the central nervous system. They are agreed to by the following factors:

they contain nitrogen;
is considered soluble in water;
has a similar effect on the body;
is often found together in the same products;

First, after the discovery, scientists believed that they were only dealing with one vitamin, and over time they discovered that these are different compounds with similar properties. It contains 7 essential B-group vitamins:

B1 or thiamine- essential for clear mind and strong memory. In addition, it reduces fatigue, since it participates in almost all metabolic processes in the body involved in energy production.
B2 or riboflavin- affects the quality and speed of brain reactions, participates in red blood cell formation, hemoglobin synthesis, and iron absorption. Riboflavin is responsible for the activity of the adrenal glands, it affects vision.
B3 or nicotinic acidis needed for concentration, memory enhancement. It protects us from stress. Red blood cells help carry oxygen.
B5 or pantothenic acidwhich allows the production of neurotransmitters that transmit an electrochemical impulse between neurons. Pantothenic acid is needed to synthesize fatty acids, which are responsible for long-term memory.

B6 or pyridoxine- also involved in the production of neurotransmitters. It also helps with the absorption of amino acids that are essential for normal brain function.
B9 or folic acid- which improves memory and the speed of the thought process. It is responsible for the formation and functioning of the immune and circulatory systems. It is especially important in the first trimester of pregnancy for the healthy development of the fetal neural tube.
B12- helps to form the melinic hedgehog of the neuron, which is responsible for the speed of transmission of nerve impulses. It participates in the formation of red blood cells, which means it supplies oxygen to the brain.

Antioxidants

Free radicals are constantly attacking billions of living cells in our body - molecules that are missing one or more electrons. Losing elementary particles, cells are unable to perform their functions.

Ascorbic acid, vitamin E and beta-carotene (a metabolic precursor of vitamin A) stand for free radical damage to brain tissue.

These vitamins improve memory and brain activity.

The body also uses vitamin C to make neurotransmitters and brain cells. The stability and assimilation of group B substances depends on their level.

Alzheimer's disease requires vitamin E, which is characterized by the following symptoms: mood swings, memory degradation, irritability, aggression. It is able to increase the benefits of ascorbic acid activity, 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 is unable to synthesize on their own. Eating foods containing omega-3s can help protect the brain from cognitive impairment and improve concentration and memory.

Protein is needed as a building material for the cells of our body, and it consists of amino acids.

The brain demands the most:

Tyrosine and Phenylalaninewill fight both depression and anxiety. In a healthy body, they eliminate 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 powerful antidepressant among amino acids. Thanks to this ATK, not only do the symptoms of depression disappear, it also alleviates the symptoms of the premenstrual cycle. These amino acids help to overcome caffeine addiction.

For normal brain function, you need to eat plenty of amino acids with food. The functioning of the central nervous system does not do without micro-elements.

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

Nebula and brain dysfunctions are clear signs of iron deficiency.

Which products contain more useful things

The fact of the matter is that it is natural for a person to get the vitamins needed to improve the memory and function of the cerebral cortex from natural food. Let us consider which of them is most suitable for the normal functioning of cognitive functions.

Peas are the leader in the content of B vitamins. It has a beneficial effect on all brain functions. Peas continue with oatmeal - a helper against insomnia, a good antidepressant. Then there are walnuts, unripe rice (in a 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 information perception.

The human brain is 60% fat, similar in composition to omega-3, so these acids are used to generate nerve cells. If you consume this substance in sufficient quantities, then in old age you can suspend mental decline and avoid neurodegenerative diseases. A lack of omega-3 in the body can trigger a depressive state and reduce a person’s ability to work.

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

Caffeine allows:

;
increase alertness by inhibiting adenosine synthesis, leading to drowsiness;
.

Despite the controversy surrounding the aromatic drink, the caffeine and antioxidants in coffee give the brain the ability to function productively. Moderate coffee consumption lowers the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are contraindicated to drink this drink.

Blueberries are a uniquely useful 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 improve concentration, and sometimes help with short-term memory loss.

Not only does the main ingredient in curry, turmeric, give a special flavor to food, but also to life. Curcumin helps stimulate blood circulation and memory.

Turmeric is very beneficial because it:

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 get the most benefit from curcumin.

Vegetables like broccoli contain a huge amount of nutrients, which most children do not like. 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 alert, and the antioxidants in broccoli help the body resist brain damage.

Pumpkin seeds are also a powerful antioxidant. They contain many micro-elements: zinc, magnesium, copper, iron. Pumpkin seeds definitely need to be included in your diet to improve the quality of mental activity.

It's good to eat a bar of dark chocolate or drink cocoa. These foods are rich in flavonoids, antioxidants and caffeine which can improve mood and slow brain aging.

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

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

Eggs are a great source of vitamins, folate and choline. They prevent brain aging and melancholy.

Despite not fully understanding the effects of eggs on the body, the benefits of eating them have long been known.

Green tea also improves brain function. It is high in caffeine as well as L-theanine, which can reduce anxiety, reduce fatigue and help you relax. Among other things, green tea helps to improve memory.

Finally, it must be said that a 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 your daily fluid intake.

Our nutrition directly affects the stable functioning of the brain. To keep it active, along with nutrition, you need to exercise and train your cognitive abilities regularly.

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 nutrients are lost. The way out of this situation is to compensate for the missing elements by using analogs synthesized by the pharmaceutical industry.

Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. Resources containing a complete vitamin complex that is essential for the brain in one tablet are very popular. It is often combined with a trace mineral. A comprehensive partial approach is also used, which contains vitamins of one group, for example, group B.

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

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

Amino acids and omega-3 acids that stimulate the brain stand out separately.

Pharmaceutical drugs have a beneficial effect to enhance brain activity on the thought process itself, increase concentration and improve memory. Such vitamins make a person calm and balanced. Elderly people need to take dietary supplements and vitamins, since they tone the brain tissue, helping to restore the elasticity of blood vessels.

Don't expect a quick effect from taking vitamins. Changes will appear with regular medication.

Age-related cognitive decline has been waiting for everyone who has lived long enough. But the preventive measures taken in time will allow to maintain the normal activity of the brain in the future.

You need to eat a balanced diet, trying to eat more natural foods that contain antioxidants and vitamins for mental activity. In the period of severe mental stress, seasonal deficiency of fresh fruits and vegetables, in old age, it is desirable to replenish the lack of vitamins with synthesized drugs.