The human brain is an incredibly complex device in our body. The nervous system center consumes up to 25% of all energy costs, while its weight is a maximum of two percent of the 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
Let's start by reviewing the B vitamins, essential for the central nervous system. They are united by the following factors:
- contain nitrogen;
- are considered water soluble;
- has a similar effect on the body;
- are often found together in the same products;
Initially, after the discovery, scientists believed they were dealing with only one vitamin and only over time have they discovered that they are different compounds with similar 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 takes part in almost all metabolic processes in the body associated with energy production.
- B2 or riboflavin- influences the quality and speed of brain reactions, participates in the formation of red blood cells, the synthesis of hemoglobin and the absorption of iron. Riboflavin is responsible for the activity of the adrenal glands, affects vision.
- B3 or nicotinic acidis needed for concentration, memory improvement. It protects us from stress. Helps red blood cells carry oxygen.
- B5 or pantothenic acidis an essential element that enables the production of neurotransmitters that transmit an electrochemical impulse between neurons. Pantothenic acid is necessary 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 helps in the absorption of amino acids necessary for normal brain functioning.
- B9 or folic acid- improves memory and 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 form the neuron's melin sheath, 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
Billions of living cells in our body are constantly attacked by free radicals, molecules with one or more missing electrons. By losing elementary particles, cells become unable to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (the metabolic precursor of vitamin A) resist free radical damage to 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 assimilation of group B substances depends on its level.
Vitamin E is necessary for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory degradation, irritability, aggression. It is able to increase the benefits of the action of ascorbic acid, preventing 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 cannot synthesize on its own. Eating omega-3-containing foods can help protect the brain from cognitive impairment and improve concentration and memory.
Proteins are needed as a building material for the cells of our body and are made up of amino acids.
Especially the brain requires:
- Glycineis an essential amino acid (ATA), although it is synthesized by the body, it must be supplied with food. Glycine normalizes the psychological and emotional state, stabilizes brain activity, neutralizes the influence of alcohol to some extent. This ATK improves sleep, tunes biorhythms.
- Tyrosine and phenylalaninewill fight both depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thinking processes, and increase the pain threshold. Phenylalanine is the main building block of phenylethylamine which helps you fall in love. Tyrosine, in turn, is the most potent antidepressant of the amino acids. Thanks to this ATK, not only the signs of depression disappear, but also relieves the symptoms of the premenstrual cycle. These amino acids help overcome caffeine addiction.
- Tryptophan- in sufficient quantity in the body relieves headaches and irritability. Tryptophan helps reduce aggression and is used in the treatment of hyperactivity in children. Medicines containing this substance must be taken in the complex treatment of schizophrenia and neuroses. It is drunk during therapy for anorexia and bulimia. To some extent, after taking this amino acid, depression disappears.
For normal brain function, it is necessary to consume a sufficient amount of amino acids with food. The functioning of the central nervous system does not do without microelements.
The lack of zinc causes the development of depression and neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning ability and memory. Its deficiency can cause headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If there is not enough in the body, neurodegenerative diseases can develop.
The nebula and brain dysfunction are clear signs of iron deficiency.
Which products contain more useful things
The indisputable fact is that it is natural for a person to receive the necessary vitamins to improve memory and the functioning of the cerebral cortex from natural food. Let's consider which of them are most suitable for the normal performance of cognitive functions.
The leader in the content of B vitamins are peas. It has a beneficial effect on all brain functions. Peas are followed by oatmeal - an aid for insomnia, a good antidepressant. Then there are nuts, unpolished rice (in a dark shell), green vegetables, meat and dairy products.
Eating oily fish helps improve brain function. It contains a large amount of omega-3 fatty acids, which stimulate memory and improve the perception of information.
The human brain has 60% fat, similar in composition to omega-3s, so these acids are used to generate nerve cells. If you eat this substance in sufficient quantities, in old age you can suspend mental decline and avoid neurodegenerative diseases. A lack of omega-3s in the body can cause a state of depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants which are useful for brain activity. So a cup of this aromatic drink not only invigorates in the morning, but also has a good effect on brain activity.
Caffeine allows:
- rejoice;
- increase alertness by blocking the synthesis of adenosine, which causes drowsiness;
- increases concentration.
Despite the controversies 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 hypertension are contraindicated to drink this drink.
Blueberries are another useful and unique product that fights the aging of nerve cells and the development of brain diseases. This is due to the high antioxidant content in the berries. These substances help improve concentration and sometimes help with short-term memory loss.
The main ingredient in curry, turmeric, not only gives a special flavor to food, but also to life. Curcumin helps stimulate blood circulation and memory.
Turmeric is very useful because:
- stimulates the growth of brain cells;
- fights the blues and melancholy: curcumin influences the synthesis of the "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 will get the most out of curcumin.
A vegetable like broccoli, not loved by most children, contains a huge amount of nutrients. 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 maintains alertness and the antioxidants in broccoli help the body resist brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many microelements: zinc, magnesium, copper, iron. It is imperative to include pumpkin seeds in the diet to improve the quality of mental activity.
Eating a bar of dark chocolate or drinking cocoa is good for you. These foods are rich in flavonoids, antioxidants, and caffeine which can improve mood and slow brain aging.
Nuts complete the list of foods suitable for the brain. In addition to B vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Perhaps the external similarity of nuts and the human brain is not accidental?
An orange a day in the diet provides the body with a daily requirement of vitamin C and also prevents the aging of the brain by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwis, guava, peppers, and strawberries.
Eggs are an excellent source of vitamins, folate and choline. Prevents brain aging and melancholy.
Despite the fact that the effects of eggs on the body are still not fully understood, the benefits of eating them have long been known.
Green tea also improves brain function. It is rich in 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 must be said that a complete and balanced diet is a relatively inexpensive and effective way to improve the activity and memory of the human brain.
It is best to eat fresh, organic food and stick to your daily fluid intake.
Our nutrition directly affects the stable functioning of the brain. To keep it active, in addition to nutrition, you need to exercise regularly and train your cognitive skills.
Pharmacy drugs
In the modern world it is very difficult to get natural vitamins. During food processing (sterilization, storage, exposure to high and low temperatures), most of the nutrients are lost. The way out of this situation is to compensate for the missing elements using analogues synthesized by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. Means are very popular in which one tablet contains a whole vitamin complex necessary for the brain. It is often combined with trace minerals. A partial global approach is also used, which contains vitamins of one group, for example, group B.
Preparations with an active ingredient (folic acid, vitamin C) are also produced. Their advantages include low cost, less likelihood of overdose and allergic reactions.
There are medicines that include vitamins fortified with nootropic supplements to improve memory and concentration.
Brain stimulating amino acids and omega-3 acids are distinguished separately.
Drugs to improve brain activity have a beneficial effect on the thought process itself, sharpen concentration and improve memory. Such vitamins make a person calm and balanced. Elderly people need to take food supplements and vitamins, as they tone the brain tissue, help restore the elasticity of blood vessels.
Don't expect a quick effect from taking vitamins. The changes will be visible with regular medications.
Age-related cognitive decline awaits all who have lived long enough. But timely preventive measures will allow to maintain normal brain activity in the future.
You must follow a balanced diet, trying to consume more natural foods containing antioxidants and vitamins for mental activity. In the period of great mental stress, seasonal lack of fresh fruit and vegetables, in old age, it is advisable to make up for the lack of vitamins with synthesized drugs.