Insufficient amount of vitamins in the human body negatively affects the activity of the brain, leading to impaired cognitive functions. The main signs of vitamin deficiency are loss of ability to perceive and remember information, impaired attention, forgetfulness, indifference, lethality, fatigue, bad mood.
To prevent this condition, take vitamins regularly and also supplement your diet with foods that improve brain function.
What is the role of vitamins
The word "vitamins" means life. Indeed, the body's ability to function properly and productively depends on what organic matter we absorb with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the strength and elasticity of tissues, including the walls of blood vessels. This leads to improved blood formation and nourishes the brain.
- Promote redox reactions, thereby increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- Possessing antioxidant properties, they prevent the destruction of cells by the products of biochemical reactions.
Constant monitoring of the balance of vitamins and minerals is necessary to maintain the active work of the brain. And in case of deficiency, replenish your vitamin reserve by choosing the right foods and take vitamin complexes that contain various low molecular weight organic compounds.
What vitamins are needed for the brain
Cognitive dysfunction of the brain is more common with age. Among the reasons for provoking this condition are endocrine disorders (thyroid gland, metabolism), pathologies of the digestive system, frequent stress and excessive physical activity, which requires huge expenditures of energy. In this case, vitamins should come to the rescue. Among the large number of them we can single out the main ones that ensure the efficient functioning of the brain. ენიYour include:
Ბeta carotene
Yellow-orange pigment, which is converted to vitamin A. Protects brain cells, prevents the loss of cognitive function, promotes memory development. Pigment deficiency threatens pathologies of the organs of vision, negatively affects the growth and development of childhood.
Vitamins B
They are represented by the whole group and each of its representatives is of great importance for the human body:
- Thiamine (B1) promotes the absorption of carbohydrates and stores energy, its deficiency destroys the digestive system;
- Riboflavin (B2) promotes effective absorption of oxygen, relieves fatigue, provides the body with energy;
- Nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, indicated for use in cases of impaired blood supply;
- Pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, helps transmit nerve impulses to the brain;
- Pyridoxine (B6) - produces hormones responsible for cognitive processes, synthesizes enzymes that destroy proteins and are necessary for the formation of new cells;
- Folic acid (B9) - promotes cell reproduction, production of serotonin, adrenaline, dopamine, needed for pregnant women to develop gestational fetuses;
- Cyanocobalamin (B12) - Reduces bad cholesterol, strengthens blood vessel walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (Vitamin C)
It prevents the degeneration of brain cells, promotes better absorption of the gland. In combination with tocopherol, it is used to treat pathologies associated with impaired blood supply, reducing the risk of developing malignant tumors.
Calciferol (Vitamin D)
It activates the absorption of phosphorus and calcium, which are part of the brain cells, improves cognitive abilities (memory, attention), mood. Lack of this organic compound leads to 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 functioning of blood vessels and blood coagulation. Thanks to it, calcium is more easily absorbed. Deficiency threatens to block blood vessels, develop amnesia and disrupt 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 function. They affect neuroplasty, increase concentration and reduce the risk of developing Alzheimer’s disease.
Food for better brain function
The main activity of the brain is to transmit commands to perform the vital functions of the body. He needs good nutrition to maintain a well-coordinated work. The food consumed should contain useful vitamins and minerals.
Here is a list of brain healthy foods that you should include in your diet regularly:
- Nuts (walnuts, pine, almonds): Contains polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc and more. They prevent premature aging of the body, activate the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improves memory and vision, prevents cardiovascular pathologies, increases 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, it stimulates brain activity, improves oxygen supply, dilates blood vessels. Its magnesium and phosphorus help nourish cells.
- Carrots: Prevents aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helps improve mental performance.
- Seaweed: Contains iodine to help fight 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 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): 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:
- Do not eat - excess food promotes the formation of free radicals, which have a detrimental effect on brain cells;
- Serve in 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 work and rest, active lifestyle, balanced diet and intake of vitamin and mineral complexes will maintain the health of your brain for a long time.