Everyone knows that vitamins are necessary for our body, but few people realize that these substances are necessary for the proper functioning of the brain. In addition, in order to preserve memory and thinking, certain groups of vitamins are needed, which will be discussed below.
The most important B vitamins for memory
B vitamins are the most important for the nervous system. We can say that the representatives of this group have the greatest influence on a person's memory and thinking. They support the functioning of nerve cells and also prevent premature aging, protect the brain from overload and stress. Low content or complete absence of vitamins of group B leads to severe disorders of the nervous system, reduces a person's memory and intelligence.
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, is called the "vitamin of the mind", it is he who has the greatest impact on mental abilities and memory. With its lack, thoughts begin to blur and memory diminishes. Vitamin B1 directly protects the nervous system and is involved in delivering glucose to the brain.
With a full-fledged diet, a person does not suffer from a deficiency of this vitamin, as it is contained in a large number of products: oatmeal and buckwheat (many in the shell of cereals and husks), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - these are suppliers of thiamin.
It is well absorbed, but also quickly and degraded, especially under the influence of alcohol, nicotine, sugar, tea tannins.
Vitamin B1 deficiency causes symptoms:
- memory leak;
- muscle weakness;
- high physical and mental fatigue;
- impaired coordination and gait;
- numbness of the limbs;
- unreasonable irritability;
- depressed mood;
- crying and anxiety;
- sleep disorders.
In severe cases polyneuritis, paralysis and paresis of the extremities may develop. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract can be observed (upset stools, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, among which it accelerates mental processes in the brain, participates in the synthesis of nerve cells and the work of neurotransmitters (biologically active substances throughwhich nerve impulses are transmitted into nerve cells). With its lack, playing sports will bring fatigue rather than vigor and activity. Vitamin B2 tolerates high temperatures well, but degrades quickly in light.
Riboflavin is supplied by meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.
Vitamin B2 deficiency results in:
- headache;
- decrease in the speed of mental processes;
- sleepiness;
- loss of appetite;
- weight loss;
- weakness.
In addition, skin changes appear: ulcers and cracks in the corners of the mouth (cheilitis), dermatitis of the skin of the chest and face; visual disturbances - photophobia, lacrimation 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 "the vitamin of calm". Vitamin is involved in the synthesis of enzymes and helps to extract energy from food, in the absence of it, the body experiences fatigue, depression, depression, insomnia. Furthermore, nicotinamide is directly involved in the biosynthesis of hormones (estrogen, progesterone, cortisol, testosterone, insulin and others).
The huge amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat; to a lesser extent vegetable products - asparagus, parsley, carrots, garlic, peas, pepper.
In the absence of it in food, pellagra develops. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation on exposed skin surfaces) 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, in the transmission of nerve impulses and also triggers the regeneration mechanisms of the skin. It was believed that a person cannot be deficient in this vitamin.
But since more than half of pantothenic acid is destroyed during storage and cooking, the following symptoms may appear:
- numbness of the limbs;
- memory impairment;
- sleep disturbances;
- headache;
- paraesthesia (tingling) of the hands and feet;
- muscle pain.
To replenish vitamin B5 deficiency, it is necessary to include a variety of foods in the diet: meat, whole grains, nuts, offal, yeast. A significant amount is found in legumes, fresh vegetables, mushrooms, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Therefore, its other name is "vitamin antidepressant".
Deficiency causes the following symptoms:
- drowsiness;
- irritability;
- inhibition of thinking;
- depression;
- feeling of anxiety.
Vitamin B6 is found in large quantities in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries, strawberries.
In addition, vitamin B6 affects metabolism, the state of the cardiovascular system, immunity, skin condition, hormone synthesis, hydrochloric acid in the stomach and the absorption of vitamin B12.
Folic acid - vitamin B9
Folic acid - vitamin B9 - is involved in the synthesis of neurotransmitters, including dopamine and serotonin, that is, it affects the processes of excitation and inhibition in the central nervous system. In addition, vitamin B9 is involved in the exchange of proteins, in the transfer of genetic information during the development of the fetus, it is necessary for the formation of normal blood cells. And in combination with vitamin B5, it slows down graying of hair.
If missing, symptoms occur:
- memory impairment;
- fatigue;
- feeling of anxiety;
- anemia;
- insomnia and apathy.
Folic acid is found in large quantities in fresh dark green vegetables (asparagus, spinach, lettuce), much of it is found in beans, wheat, avocado and to a lesser extent in liver and egg yolk.
Cyanocobalamin - Vitamin B12
In nature it is synthesized only by microorganisms, bacteria, blue-green algae and accumulates mainly 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, oysters, it is also found in algae, soy. Vitamin B12 helps our body to switch from wakefulness to "sleep" mode to normalize mental processes, transferring short-term to long-term memory.
Lack of cyanocobalamin leads to:
- chronic fatigue;
- confusion;
- hallucinations;
- ringing in the ears;
- irritability;
- dizziness;
- sleepiness;
- memory leak;
- visual impairment;
- dementia;
- depression.
In addition to the B vitamins, there are other vitamins for memory and thinking.
Ascorbic acid - vitamin C
Ascorbic acid is a very powerful antioxidant and protects the body's cells from oxidative processes. Necessary to maintain the functioning of neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with food: rose hips, black currants, sea buckthorn, parsley, sweet red peppers, citrus fruits, green onions, cabbage, horseradish, nettle, from animal products it is found onlyin the liver.
Tocopherol acetate - vitamin E
This fat-soluble vitamin is, above all, an excellent antioxidant that removes toxins and free radicals from the brain tissue. It is included in the lipid composition of cell membranes. A diet rich in foods containing vitamin E helps protect the body from heart attacks and atherosclerosis, thereby preventing the development of dementia.
For this purpose, unrefined oils (olive, soy, corn), peas, sprouts of wheat and rye, beans, green lettuce, lentils and oats must be included in the diet.
Calciferol - Vitamin D
It enters the body with food and is synthesized in the skin under the influence of ultraviolet rays. Calciferol is the "main conductor" of calcium metabolism in the body. In addition to its important effect on bone and tooth formation, cell growth and development, vitamin D is necessary for the proper transmission of nerve impulses and muscle contraction.
It is present in large quantities in animal products: butter, fatty fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - Vitamin P
The main effect of vitamin P is to reduce capillary permeability and fragility. Together with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding in the brain. Rich in vitamin P citrus fruits, rose hips, black chokeberry, green tea, apples.
In addition to a balanced diet and the use of vitamins, we must not forget other ways to prevent dementia. This is the only way to get good memory, vigor and optimism in old age.