The human brain is an incredibly complex device in our body. The center of the nervous system expends 25% of energy expenditure, while its weight is a maximum of two percent of body weight. For complete and continuous activity of the brain it is necessary to supply carbohydrates, proteins, polyunsaturated fatty acids. Foods should contain amino acids, minerals and vitamins for the brain and memory.
Brain connections
Let’s start with an overview of the B vitamins that are essential for the central nervous system. They combine the following factors:
- They contain nitrogen;
- is considered to be soluble in water;
- acts similarly on the body;
- are often found together in the same product;
Initially, after the discovery, scientists believed that they were dealing with only one vitamin, and only over time did they learn that these are similar properties to different properties. There are 7 essential B vitamins:
- B1 or thiamine- Essential for a clear mind and strong memory. In addition, it reduces fatigue, as it is involved in almost all metabolic processes related to energy production in the body.
- B2 or riboflavin- affects the quality and speed of brain reactions, participates in the formation of red blood cells, hemoglobin synthesis and iron absorption. Riboflavin is responsible for the activity of the adrenal glands, affecting vision.
- B3 or nicotinic acidis essential for improving concentration and memory. Protects us from stress. Helps red blood cells transport oxygen.
- B5 or pantothenic acidis an important element 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.
- B6 or pyridoxine- also involved in the production of neurotransmitters. It also promotes the absorption of amino acids that are essential for the normal functioning of the brain.
- B9 or folic acid- Improves memory and speed of thought process. It is responsible for the formation and functioning of the immune and circulatory systems. It is especially important for the healthy development of the fetal neural tube in the first trimester of pregnancy.
- B12- promotes the formation of a neuronal melanoma membrane that is responsible for the rate at which nerve impulses are transmitted. Participates in the production of red blood cells, which means that it provides oxygen to the brain.
Antioxidants
Billions of living cells are constantly attacked by free radicals - molecules with one or more missing electrons. Losing elementary particles, cells are unable to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (a metabolic precursor of vitamin A) resist damage to free radicals in brain tissue.
These vitamins improve memory and brain activity.
Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and uptake of group B substances depends on its level.
Vitamin E is needed in Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory degradation, irritability, aggression. It can increase the benefits of the action of ascorbic acid, preventing its overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids affect brain activity. They are polyunsaturated fats that our bodies cannot synthesize. Eating omega-3 foods can help protect your brain from cognitive impairment and improve concentration and memory.
Protein is needed as the building block of our body cells and it is made up of amino acids.
Most brains require:
Glycine is an important amino acid (ATA), although it is synthesized by the body, it must be supplied with food. Glycine normalizes psychological and emotional state, stabilizes brain activity, to some extent neutralizes the effects of alcohol. This ATK improves sleep, corrects biorhythms.It is necessary to get enough amino acids with food for the normal functioning of the brain. The functioning of the central nervous system does not take place without micronutrients.
Zinc deficiency leads to depression, as well as the development of neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning ability and memory. Its deficiency can lead to headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If this is not enough in the body, then neurodegenerative diseases can develop.
Nebula and brain dysfunctions are obvious signs of iron deficiency.
Which products contain more useful items
It is an undeniable fact that it is natural for a person to take natural vitamins to improve memory and the functioning of the cerebral cortex. Let us consider which of them is suitable for the normal performance of cognitive functions.
Peas are the leader in B vitamins. It has a beneficial effect on all brain functions. Peas are followed by oatmeal - an anti-insomnia helper, a good antidepressant. Then there are nuts, unpolished rice (in the dark shell), green vegetables, meat and dairy products.
Eating fatty fish will help improve brain function. It contains large amounts of omega-3 fatty acids that stimulate memory and improve information perception.
The human brain is 60% fat, similar in composition to omega-3, so these acids are used to make nerve cells. If you consume enough of this substance, then in old age you can stop mental decline and prevent neurodegenerative diseases. Deficiency of omega-3 in the body can lead to depression and reduce the ability to work.
Coffee contains caffeine and antioxidants that are beneficial for brain activity. A glass of this aromatic drink not only enhances the morning, but also has a good effect on brain activity.
Caffeine allows:
- Have fun;
- Increase alertness by blocking adenosine synthesis, leading to drowsiness;
- Increase concentration.
Despite the controversy surrounding the aromatic drink, the caffeine and antioxidants in coffee make the brain work more productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are forbidden to take this drink.
Cranberries are another useful and unique product that fights against nerve cell aging and the development of brain diseases. This is due to the high antioxidant content of the berries. These substances help to improve concentration and sometimes short-term memory loss.
The main ingredient of the career, turmeric, gives not only a special flavor to food, but also life. Curcumin helps stimulate blood circulation and memory.
Turmeric is very useful because it:
- Stimulates the growth of brain cells;
- Fights blues and sadness: curcumin acts on the synthesis of "mood hormones" - serotonin and dopamine;
- Stimulates memory, which is especially necessary for patients with Alzheimer's disease.
Add turmeric to tea and curl foods, you will get as much curcumin as possible.
Vegetables such as broccoli, which most children do not like, contain huge amounts of nutrients. One hundred grams of the plant contains more than 100% of the daily value of vitamin K: the body uses it to make fats, which are found in large numbers in brain cells.
Vitamin K maintains alertness and the antioxidants contained 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 really necessary to include pumpkin seeds in your diet to improve the quality of mental activity.Eating a good box of chocolates or drinking cocoa is good. These foods are rich in flavonoids, antioxidants and caffeine that can improve mood and slow brain aging.
Nuts 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 between walnuts and the human brain is not accidental?
One orange a day in the diet provides the body with the daily requirement of vitamin C and also prevents brain aging by protecting against free radicals. Vitamin C is abundant in tomatoes, kiwi, guava, bell peppers and strawberries.
Eggs are an excellent source of vitamins, folate and choline. They prevent brain aging and sadness.
Although the effects of eggs on the body have not yet been fully understood, the benefits of eating them have long been known.
Green tea also improves brain function. It contains a lot of caffeine and L-theanine, which can reduce anxiety, reduce fatigue and help you relax. Among other things, green tea helps improve memory.
In conclusion, it should be noted that 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. In order to keep it active, in addition to nutrition, you need to exercise regularly and train your cognitive abilities.
Medicines from the pharmacy
In the modern world it is very difficult to get natural vitamins. During food processing (sterilization, preservation, exposure to high and low temperatures), most of the nutrients are lost. The solution to this situation is to compensate for the missing elements by using analogues synthesized by the pharmaceutical industry.
Vitamin memory and brain function for adults and children can be purchased at any pharmacy. Very popular are those remedies in which one tablet contains the whole complex of vitamins necessary for the brain. It is often combined with micronutrients. A partially comprehensive approach containing one group of vitamins, such as group B, is also used.
Preparations are also made with one active ingredient (folic acid, vitamin C). Their advantages include low cost, lower likelihood of overdose and allergic reactions.
There are medications that contain vitamins enriched with nootropic supplements to improve memory and focus.
Brain-stimulating amino acids and omega-3 acids are distinguished separately.
Pharmaceutical drugs to improve brain activity have a beneficial effect on the thinking process, increase concentration and improve memory. Such vitamins make a person calm and balanced. Older people need to take dietary supplements and vitamins, as they tone the brain tissue, restoring 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 impairment awaits anyone who has lived long enough. But timely preventive measures will allow you to maintain normal brain activity in the future.
You should eat a balanced diet and try to consume more natural foods that contain antioxidants and vitamins for mental activity. During periods of great mental stress, seasonal shortages of fresh fruits and vegetables, in old age it is desirable to supplement the lack of vitamins with synthesized drugs.