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 loss of the ability to perceive and memorize information, deterioration of attention, forgetfulness, distraction, lethargy, fatigue, bad mood.
To prevent this disease, take vitamins regularly and also supplement your diet with foods that improve brain function.
What is the role of vitamins
The root underlying the word "vitamins" means life. This is because the body's ability to function properly and productively depends on the organic substances that 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 vascular walls. This leads to better blood formation and nourishes the brain.
- Promote the acceleration of redox reactions, thereby increasing the 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 shortage, replenish the vitamin reserve by choosing the right foods and taking vitamin complexes containing various organic compounds of low molecular weight.
What vitamins are needed for the brain
Cognitive dysfunction of the brain is more common with age. Among the reasons that provoke this condition, there are endocrine disorders (thyroid gland, 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 can be distinguished that ensure the effective work of the brain. These include:
Beta carotene
Orange-yellow pigment that turns into vitamin A. Protects brain cells, prevents loss of cognitive functions, promotes memory development. Insufficient pigment threatens pathologies of the organs of vision, negatively affects the growth and development of childhood.
B vitamins
They are represented by a whole group, and each of its representatives is of great importance for the human body:
- thiamine (B1) helps in the absorption of carbohydrates and stores energy, its lack destroys the digestive system;
- riboflavin (B2) promotes efficient absorption of oxygen, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in cases of insufficient 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 pregnant fetus;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens vascular walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
It prevents degeneration of brain cells, helps the gland to be absorbed better. In combination with tocopherol, it is used in the treatment of pathologies associated with insufficient blood supply, reduces the risk of developing a malignant tumor.
Calciferol (Vitamin D)
It activates the assimilation of phosphorus and calcium, which are part of the brain cells, improves cognitive capacities (memory, attention), mood. The absence of this organic compound becomes the cause of the development of cognitive disorders.
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 it, calcium is absorbed more easily. The shortage threatens with obstruction 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 - the 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 carry out the vital functions of the body. To maintain a well-coordinated work, he needs good nutrition. The food consumed should contain useful vitamins and minerals.
Here is a list of brain healthy foods that you should include in your diet regularly:
- Nuts (walnuts, pine nuts, almonds): include polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc. They prevent premature aging of the organism, activate the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improve memory and vision, prevent pathologies of the heart and blood vessels, increase efficiency.
- eggs (chicken, quail): rich in lutein, which prevents the development of heart attacks and strokes. Doctors recommend eating no more than 2 pieces per day.
- High quality dark chocolate: in moderation, it stimulates brain activity, improves its oxygen supply, dilates blood vessels. The magnesium and phosphorus it contains contribute to the nutrition of the cells.
- Carrots: inhibits aging by preventing the destruction of brain cells.
- Beetroot: increases blood flow to the brain, helping to improve mental performance.
- Algae: contains iodine, which helps fight 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 protein, selenium and B vitamins.
- Spinach: a real reservoir of vitamins A, C, K, as well as iron - prevents the development of heart attacks and strokes.
- Legumes (lentils, beans): Provide a clear mind and speed of thinking.
To organize the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- do not overeat - too much food contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat 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 4: 00 p. m.
- give up alcohol, caffeine, fatty foods, sugary products and flour.
Compliance with the regime of work and rest, an active lifestyle, a balanced diet and the intake of vitamin and mineral complexes will maintain the health of your brain for a long time.