An insufficient amount of vitamins in the human body adversely affects the activity of the brain, leading to impaired cognitive functions. The main signs of vitamin deficiency are the loss of the ability to perceive and remember information, deterioration of attention, forgetfulness, distraction, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly and supplement your diet with foods that improve brain function.
What is the role of vitamins?
The root at the base of the word "vitamins" means life. In fact, the body's ability to function properly and productively depends on which organic substances we assimilate with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the firmness and elasticity of tissues, including the vascular walls. This leads to better blood formation and nourishes the brain.
- Promotes the acceleration of redox reactions, thus increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- Possessing antioxidant properties, they prevent the destruction of cells by the products of biochemical reactions.
To maintain the active work of the brain, it is necessary to constantly monitor the vitamin and mineral balance. And in case of a deficiency, replenish the vitamin reserve by choosing the right food and taking vitamin complexes containing various low molecular weight organic compounds.
What vitamins are needed for the brain
Cognitive dysfunctions of the brain are more common with age. Among the reasons that cause this condition are endocrine disorders (thyroid, metabolism), pathologies of the digestive system, frequent stress and excessive physical activity that require enormous energy costs. In this case, vitamins should come to the rescue. Among the large number of them, the main ones that ensure the effective work of the brain can be identified. These include:
Beta carotene
Yellow-orange pigment that transforms into vitamin A. Protects brain cells, prevents loss of cognitive function, promotes memory development. Insufficiency of the pigment threatens the pathologies of the organs of vision, adversely affects growth and development in childhood.
Vitamins B.
They are represented by a whole group, and each of its representatives is of great importance for the human body:
- thiamine (B1) helps the absorption of carbohydrates and stores energy, its lack destroys the digestive system;
- riboflavin (B2) promotes effective absorption of oxygen, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated 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 needed to create new cells;
- folic acid (B9) - promotes cell reproduction, the formation of serotonin, adrenaline, dopamine, is necessary for pregnant women for the development of a gestating fetus;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens vascular walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
Prevents the degeneration of brain cells, helps the gland to be better absorbed. In combination with tocopherol, it is used in the treatment of pathologies associated with impaired blood supply, reduces the risk of developing a malignant tumor.
Calciferol (Vitamin D)
Activates the assimilation of phosphorus and calcium, which are part of the brain cells, improves cognitive abilities (memory, attention), mood. The lack of this organic compound becomes the cause of 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 clotting. Thanks to him, calcium is absorbed more easily. Deficiency threatens blockage of blood vessels, the development of amnesia and a violation of hematopoiesis.
Tocopherol (vitamin E)
As a powerful antioxidant, it protects nerve cells from toxins and free radicals, improves memory properties and slows aging.
Polyunsaturated fats - so-called omega-3 fats - also 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 the vital functions of the body. To maintain a well-coordinated job, he needs good nutrition. Consumed food should contain useful vitamins and minerals.
Here is a list of brain-healthy foods that you need to include in your diet regularly:
- Nuts (walnuts, pine nuts, almonds): they include polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc. They prevent premature aging of the body, activate the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improve memory and vision, prevent heart and blood vessel diseases, increase efficiency.
- Eggs (chicken, quail): rich in lutein, which prevents the development of heart attack and stroke. Doctors recommend eating no more than 2 pieces per day.
- High quality dark chocolate: in moderation stimulates brain activity, improves oxygen supply, dilates blood vessels. The magnesium and phosphorus contained in it contribute to the nutrition of cells.
- Carrots: inhibits aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helping improve mental performance.
- Algae: 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 proteins, selenium and B vitamins.
- Spinach: a real storehouse of vitamins A, C, K and iron - prevents the development of heart attack and stroke.
- Legumes (lentils, beans): Provide a clear mind and speed of thought.
To organize the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- do not overeat - excess food contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat fractionally 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;
- give up alcohol, caffeine, fatty foods, sweets and flour products.
Compliance with the regime of work and rest, an active lifestyle, a balanced diet and the intake of vitamin and mineral complexes will preserve the health of your brain for a long time.