Everyone knows that vitamins are necessary for our bodies, but few people realize that these substances are necessary for the brain to function properly. In addition, to preserve memory and thinking, certain groups of vitamins are needed, which will be discussed below.
The most important B vitamins for memory
The B vitamins are the most important for the nervous system. We can say that representatives of this group have the greatest influence on the memory and thinking of a person. They support the functioning of nerve cells, also prevent premature aging, protect the brain from overload and stress. Low content or complete absence of B vitamins leads to serious disorders of the nervous system, reduces memory and intelligence of a person.
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 it which has the greatest impact on mental capacities and memory. With its lack, thoughts begin to become confused and memory diminishes. Vitamin B1 directly protects the nervous system and participates in the supply of glucose to the brain.
With a full-fledged diet, a person does not lack this vitamin, as it is contained in a large number of products: oats and buckwheat (a lot in the shell of grains and husks), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - are suppliers of thiamine.
It is well absorbed, but also quickly and degraded, especially under the influence of alcohol, nicotine, sugar, tannins of tea.
Vitamin B1 deficiency causes symptoms:
- memory loss;
- muscle weakness;
- high physical and mental fatigue;
- coordination and gait disorders;
- numbness of the limbs;
- unreasonable irritability;
- depressed mood;
- tearing and anxiety;
- trouble sleeping.
In severe cases, polyneuropathy, paralysis and paresis of the extremities may develop. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract may be observed (disturbed stool, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", an energy and metabolism accelerator in our body, in particular, accelerates mental processes in the brain, participates in the synthesis of nerve cells and the work of neurotransmitters (substancesbiologically active through which nerve impulses are transmitted to 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 the liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.
Vitamin B2 deficiency leads to:
- headache;
- decrease in the speed of mental processes;
- drowsiness;
- 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, tearing due to inflammation of the cornea and mucous membranes of the eyes; the synthesis of adrenal hormones is disturbed.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called “the vitamin of calm”. The vitamin is involved in the synthesis of enzymes and helps to extract energy from food, in case of lack, the body experiences fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogen, progesterone, cortisol, testosterone, insulin and others).
An overwhelming amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat; to a lesser extent from vegetable products - asparagus, parsley, carrots, garlic, green peas, pepper.
If it is absent from food, pellagra develops. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation of 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 fat metabolism, in the transmission of nerve impulses, and also triggers the mechanisms of skin regeneration. It was once 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 fill a vitamin B5 deficiency, you need to include a variety of foods in your diet: meat, sprouted whole grains, hazelnuts, organ meats, 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”.
The shortage causes the following symptoms:
- drowsiness;
- irritability;
- inhibition of thought;
- depression;
- feeling anxious.
Vitamin B6 is found in large amounts in yeast, grains, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries, strawberries.
In addition, vitamin B6 affects the metabolism, the state of the cardiovascular system, immunity, the condition of the skin, the synthesis of hormones, hydrochloric acid in the stomach and the absorption ofvitamin 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 arousal and inhibitionin the central nervous system. In addition, vitamin B9 is involved in the exchange of proteins, 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 the graying of hair.
If it is missing, symptoms appear:
- memory impairment;
- fatigue;
- feeling of anxiety;
- anemia;
- insomnia and apathy.
A large amount of folic acid is found in fresh dark green vegetables (asparagus, spinach, lettuce), a large part is found in beans, wheat, avocado, in smaller amounts in the liver, the egg yolk.
Cyanocobalamin - Vitamin B12
In nature, it is only synthesized by microorganisms, bacteria, blue-green algae and mainly accumulates 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, soybeans. Vitamin B12 helps our body to switch from sleep mode to “sleep” mode to normalize mental processes, transfer short term memory to long term memory.
The lack of cyanocobalamin leads to:
- chronic fatigue;
- confusion;
- hallucinations;
- ringing in the ears;
- irritability;
- dizziness;
- drowsiness;
- memory loss;
- visual impairment; dementia
- ;
- depression.
Besides 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 cells of the body from oxidative processes. Necessary to maintain the work 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 productsit is only found in the liver.
Tocopherol acetate - vitamin E
This fat-soluble vitamin is above all an excellent antioxidant that eliminates toxins and free radicals from 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, unrefined oils (olive, soybean, corn), as well as green peas, wheat and rye shoots, beans, green lettuce, lentils and oats should be included in the'food.
Calciferol - Vitamin D
Enter the body with food and is synthesized in the skin under the influence of ultraviolet rays. Calciferol is the "main driver" of calcium metabolism in the body. In addition to its important influence on the formation of bones and teeth, the growth and development of cells, 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 citrus, vitamin P, rosehips, black blueberries, 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 achieve good memory, vigor and optimism in old age.