The human brain is an incredibly complex device in our body. The central nervous system consumes up to 25% of all energy expenditure, while its weight is at most 2% of total body weight. For full and uninterrupted brain activity, it is necessary to ensure the intake of carbohydrates, proteins, polyunsaturated fatty acids. Foods 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:
- they contain nitrogen;
- are considered soluble in water;
- have a similar effect on the body;
- are often found together in the same products;
Initially, after the discovery, scientists thought they were dealing with only one vitamin, and it was only over time that they discovered that they were differentcompounds with similar properties. There are 7 essential vitamins of group B:
- B1 or thiamine- necessary for a clear mind and strong memory. In addition, it reduces fatigue, as it participates in almost all of the body's metabolic processes associated with energy production.
- B2 or riboflavin- affects 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 necessary for concentration, memory improvement. Protects us from stress. Helps red blood cells carry oxygen.
- B5 or pantothenic acidis an essential element that enables the production of neurotransmitters which transmit an electrochemical impulse between neurons. Pantothenic acid is necessary for the synthesis of fatty acids, 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 function.
- B9 or folic acid- improves memory and speed of thought process. It is responsible for the formation and functioning of the immune and circulatory systems. It is especially important during the first trimester of pregnancy for the healthy development of the fetal neural tube.
- B12- helps form the melamine sheath of the neuron, which is responsible for the speed of transmission of nerve impulses. Participates in the formation of red blood cells, which means that it supplies oxygen to the brain.
Antioxidants
Billions of living cells in our bodies 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 depend on its level.
Vitamin E is necessary for Alzheimer's disease, which is characterized by the following symptoms: mood swings, degradation of memory, irritability, aggressiveness. It is able to increase the benefits of the action of ascorbic acid, to prevent its overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids have an effect on brain activity. These are polyunsaturated fats that our bodies are unable to synthesize on their own. Eating foods containing omega-3s can help protect the brain from cognitive impairment and improve concentration and memory.
Proteins are needed as a building material for cells in our body, and they are made up of amino acids.
The brain needs above all:
- 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, to some extent neutralizes the influence of alcohol. This ATK improves sleep, adjusts biorhythms.
- Tyrosine and Phenylalaninewill fight both depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thought 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 among the amino acids. Thanks to this ATK, not only do the signs of depression go away, but it also relieves the symptoms of the premenstrual cycle. These amino acids help overcome caffeine addiction.
- Tryptophan- in sufficient quantity in the body, will relieve headaches and irritability. Tryptophan helps reduce aggression and is used in the treatment of hyperactivity in children. Medicines containing this substance should be taken as part of the complex treatment of schizophrenia and neurosis. It is drunk during the treatment of anorexia and bulimia. To some extent, after taking this amino acid, depression goes away.
For normal brain function, you need to get a sufficient amount of amino acids with food. The functioning of the central nervous system does not happen without microelements.
Lack of zinc causes the development of depression, as well as 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 this is not enough in the body, neurodegenerative diseases can develop.
The consciousness nebula and brain dysfunction are a clear sign of iron deficiency.
Which products contain more useful elements
The indisputable fact is that it is natural for a person to receive the vitamins necessary for improving memory and the functioning of the cerebral cortex from natural foods. Consider which of them are most suitable for the normal performance of cognitive functions.
Peas are the leader in the content of B vitamins. It has a beneficial effect on all brain functions. Peas are followed by oatmeal - an assistant for insomnia, a good antidepressant. Then there are the nuts, unpolished rice (in a dark shell), green vegetables, meat, and dairy products.
Eating fatty fish will help 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 contains 60% fat, which is similar in composition to omega-3s, so these acids are used to generate nerve cells. If you eat this substance in sufficient amounts, you can stop mental decline and prevent neurodegenerative diseases in old age. A lack of omega-3 in the body can cause depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants which are beneficial 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 helps:
- boost morale;
- increases alertness by blocking the synthesis of adenosine, which causes drowsiness;
- increase concentration.
Despite the controversy surrounding the aromatic drink, the caffeine and antioxidants in coffee give the brain the ability to work productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are contraindicated to drink this drink.
Bilberries 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 content of antioxidants in the berries. These substances help improve concentration and sometimes contribute to short-term memory loss.
The main ingredient in curry, turmeric, not only gives special flavor to food, but also to life. Curcumin helps stimulate blood circulation and memory.
Turmeric is very beneficial because it:
- stimulates the growth of brain cells;
- fights blues and melancholy: curcumin affects the synthesis of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is especially necessary for patients with Alzheimer's disease.
Adding turmeric to tea and curry foods will help you get the most out of curcumin.
A vegetable like broccoli, unloved by most children, contains an enormous amount of nutrients. One hundred grams of the plant contains over 100% of the daily value of vitamin K: the body uses it to create fat, which is found in large quantities in brain cells.
Vitamin K helps you stay focused and the antioxidants in broccoli help your body fight brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many microelements: zinc, magnesium, copper, iron. It is absolutely necessary to include pumpkin seeds in your diet to improve the quality of mental activity.
Eating a bar of dark chocolate or drinking cocoa is good. These foods are rich in flavonoids, antioxidants, and caffeine that can improve mood and slow brain aging.
Nuts complete the list of foods that are good for the brain. In addition to the B group 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?
One orange a day in the diet provides the body with a daily need for vitamin C, and also prevents aging of the brain by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwis, guavas, peppers, and strawberries.
Eggs are an excellent source of vitamins, folic acid and choline. They prevent brain aging and melancholy.
Despite the fact that the effects of eggs on the body are not yet fully understood, the benefits of eating them have long been known.
Green tea also improves brain function. It's high 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 balanced diet is a relatively inexpensive and effective way to improve brain activity and human memory.
It's best to eat fresh, organic foods and stick to your daily fluid intake.
Our diet 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 abilities.
Pharmaceuticals from the pharmacy
In the modern world, it is very difficult to obtain 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 in which one tablet contains a whole complex of vitamins necessary for the brain are very popular. It is often combined with trace elements. A partial comprehensive approach is also used, which contains vitamins from one group, for example, group B.
Single active ingredient preparations (folic acid, vitamin C) are also produced. Their advantages include low cost, lower likelihood of overdose and allergic reactions.
There are drugs that contain vitamins fortified with nootropic supplements to improve memory and focus.
Brain-stimulating amino acids and omega-3 acids are distinguished separately.
Pharmaceutical preparations for improving brain activity have a beneficial effect on the thought process itself, sharpen concentration and improve memory. These vitamins make a person calm and balanced. Older people need to take dietary supplements and vitamins, as they tone brain tissue and help restore elasticity to blood vessels.
Don't expect a quick effect from taking vitamins. The changes will be visible with regular medication.
Age-related cognitive decline awaits anyone who has lived long enough. But timely preventive measures will help maintain normal brain activity in the future.
You need to eat a balanced diet, trying to consume more natural foods containing antioxidants and vitamins for mental activity. During the period of great mental stress, seasonal lack of fresh fruits and vegetables, in old age, it is desirable to fill the lack of vitamins with synthesized drugs.