Everyone knows that vitamins are essential for our body, but few if any know that these substances are necessary for the proper functioning of the brain. Moreover, certain groups of vitamins are needed to maintain memory and thinking, which we will discuss below.
The most important B group vitamins for memory
B vitamins are the most important for the nervous system. We can say that members of this group have the greatest impact on human memory and thinking. They promote the functioning of nerve cells, as well as prevent premature aging, protect the brain from overload and stress. Low content or complete absence of B group vitamins leads to severe disorders of the nervous system, reduced memory and intelligence of the person.
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 the "mind vitamin", is the one that has the greatest impact on mental abilities and memory. Due to its lack, thoughts are confused and memory is reduced. Vitamin B1 directly protects the nervous system and participates in the supply of glucose to the brain.
A person with good nutrition does not lack this vitamin, as it contains a large number of products: oats and buckwheat (in the shell of many grains and shells), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - are suppliers of thiamine.
It is well absorbed, but also fast 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;
- impaired coordination and gait;
- numbness in the limbs;
- unexcused irritation;
- Depressed mood;
- tears and anxiety;
- Sleep disorders.
In severe cases, polyneuritis, paralysis and limb paralysis may develop. Also impaired function of the cardiovascular system, changes in the gastrointestinal tract (bowel movements, constipation, nausea) may be observed.
Riboflavin - Vitamin B2
Vitamin B2 - Riboflavin is an "energy vitamin", accelerating energy and metabolism in the body, including accelerating the mental processes of the brain, participating in the synthesis of nerve cells and the work of neurotransmitters (transmitting biologically active substances) through which neurotransmitters are released. In its absence, engaging in sports brings more fatigue than energy and activity. Vitamin B2 tolerates high temperatures well, but decomposes quickly in light. Riboflavin is supplied in meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, pink hips.
The result of vitamin B2 deficiency is:
- headache;
- reduce the speed of mental processes;
- drowsiness;
- loss of appetite;
- weight loss;
- weakness.
In addition, there are skin changes - sores and cracks in the corners of the mouth (cheilitis), dermatitis of the chest and face; Sight disorders - photophobia, leukemia due to inflammation of the cornea and mucous membranes of the eyes; The synthesis of adrenal hormones is disrupted.
Nicotinic Acid - Vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - Vitamin B3 - can be called a "calming vitamin". Vitamin participates in the synthesis of enzymes and promotes the extraction of energy from food, in the absence of which the body experiences fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogens, progesterone, cortisol, testosterone, insulin, etc. ).
Absolute amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat; Less vegetable products - asparagus, parsley, carrots, garlic, green peas, peppers.
In its absence in food develops pellagra. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation of the skin surface) and dementia (acquired dementia).
Pantothenic acid - Vitamin B5
Vitamin B5 - Pantothenic acid - This vitamin is found in many foods. This vitamin is involved in the metabolism of fats, the transmission of nerve impulses and also triggers the mechanisms of skin regeneration. It used to be believed that a person could not be deficient in this vitamin.
But given that more than half of pantothenic acid is destroyed during storage and preparation, the following symptoms may occur:
- limb numbness;
- memory impairment;
- sleep disturbance;
- headache;
- Paraesthesia of the hands and feet (tingling);
- muscle pain.
To supplement your vitamin B5 deficiency, you should include a variety of foods in your diet: meat, whole sprouted grains, nuts, by-products, yeast. Significant amounts are found in legumes, fresh vegetables, mushrooms, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Hence, its other name is "Vitamin Antidepressant".Deficiency causes the following symptoms:
- drowsiness;
- irritation;
- inhibition of thinking;
- Depression;
- Anxiety.
In addition, vitamin B6 affects metabolism, cardiovascular system, immunity, skin condition, hormone synthesis, hydrochloric acid in the stomach and absorption of vitamin B12.
Folic acid - Vitamin B9
Folic acid - Vitamin B9 is involved in the synthesis of neurotransmitters, including dopamine and serotonin, which affect the processes of excitation and inhibition in the central nervous system. Also, vitamin B9 is involved in protein exchange, transmitting genetic information during fetal development, it is essential for the formation of normal blood cells. And with vitamin B5, it slows down hair whitening.
If it is not, symptoms appear:
- Memory impairment;
- fatigue;
- anxiety;
- 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 small amounts in the liver, egg yolks.
Cyanocobalamin - Vitamin B12
In nature, it is synthesized only by microorganisms, bacteria, blue-green algae and mainly accumulates in the liver and kidneys of animals. Neither plants nor animals synthesize it. This "red vitamin" is contained in animal products: fish, liver, kidneys, heart, lentils, it is also found in seafood, soy. Vitamin B12 helps our body to move from wakefulness to “sleep” mode to normalize mental processes, shifting short-term memory to long-term memory.
Lack of cyanocobalamin causes:
- S- chronic fatigue;
- Confusion of consciousness;
- hallucinations;
- ringing in the ears;
- irritation;
- dizziness;
- drowsiness;
- memory loss;
- impaired vision;
- dementia;
- Depression.
In addition to B vitamins, there are other vitamins for memory and thinking.
Ascorbic acid - Vitamin C
Ascorbic acid is a very powerful antioxidant and protects the cells of the body from oxidative processes. Needed to keep neurotransmitters working in the brain.
Vitamin C is not synthesized in the body, it comes in foods: rose hips, black currants, sea buckthorn, parsley, sweet red peppers, citrus fruits, green onions, cabbage, chicken, nettles, from animal products only in the liver.Tocopherol acetate - Vitamin E
This fat-soluble vitamin is primarily an excellent antioxidant that removes toxins and free radicals from brain tissues. It is included in the lipid composition of the cell membrane. A diet containing foods rich in vitamin E protects the body from heart attacks and atherosclerosis, thus preventing the development of dementia.
To do this, the ration should include unrefined oils (olive, soy, corn), as well as green peas, wheat and rye cabbage, beans, green lettuce, lentils and oats.
Calciferol - Vitamin D
enters the body through food and is synthesized in the skin by exposure to ultraviolet rays. Calciferol is the "main carrier" of calcium metabolism in the body. In addition to having a significant effect on bone and tooth formation, cell growth, vitamin D is needed for the proper transmission of nerve impulses and muscle contraction.
It is found in large quantities in animal products: butter, fatty fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolks.
Bioflavonoids - Vitamin P
The main effect of vitamin P is to reduce capillary permeability and fragility. Along with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding into the brain. Rich in vitamin P citrus fruits, rose hips, black berries, green tea, apples.
Apart from a balanced diet, the use of vitamins, we should not forget about other ways to prevent dementia. This is the only way to achieve good memory, energy and optimism in old age.