Insufficient amounts of vitamins in the human body negatively affect brain activity, which leads to impaired cognitive function. The main signs of vitamin deficiency are loss of ability to understand and remember information, decreased attention, forgetfulness, confusion, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly, and also supplement the diet with foods that improve brain function.
What is the role of vitamins?
The underlying root of the word "vitamin" means life. Indeed, the body's ability to work properly and productively depends on what organic substances we assimilate with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and increases the firmness and elasticity of tissues, including the walls of blood vessels. This leads to increased blood formation and nourishes the brain.
- Promotes the acceleration of redox reactions, thereby increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- Having 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 balance of vitamins and minerals. And in the event of a deficiency, replenish vitamin reserves by choosing the right foods and taking vitamin complexes containing a variety of low molecular weight organic compounds.
What vitamins are needed for the brain?
Cognitive brain dysfunction is more common with age. Among the reasons provoking this condition, there are endocrine disorders (thyroid gland, metabolism), pathologies of the digestive system, frequent stress and excessive physical exertion that requires large energy costs. In this case, vitamins must come to the rescue. Among a large number of them, one can choose the main one that ensures the effective work of the brain. This includes:
Beta carotene
Yellow-orange pigment that turns into vitamin A. Protects brain cells, prevents loss of cognitive function, promotes memory development. Pigment deficiency threatens the pathology of the organ of vision, negatively affects growth and development in childhood.
B vitamins
They are represented by the whole group, and each of their representatives is very important for the human body:
- thiamine (B1) helps the absorption of carbohydrates and stores energy, its deficiency destroys the digestive system;
- riboflavin (B2) promotes effective oxygen absorption, reduces fatigue, gives the body energy;
- nicotinic acid (B3) - a strong antioxidant, dilates blood vessels, is indicated for use in case of impaired blood supply;
- pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, helps to transmit nerve impulses to the brain;
- pyridoxine (B6) - produces hormones that are 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, needed by pregnant women for the development of a pregnant fetus;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens the walls of blood vessels, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
It prevents the degeneration of brain cells, helps the glands to be better absorbed. In combination with tocopherols, it is used in the treatment of pathologies associated with impaired blood supply, reducing the risk of developing malignant tumors.
Calciferol (Vitamin D)
It activates the assimilation of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. The lack of these organic compounds is 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 function of blood vessels and blood clotting. Thanks to him, calcium is more easily absorbed. Deficiency threatens with blockage 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 - called omega-3 fats - also have an effect on improving brain performance. They affect neuroplasticity, improve concentration, and reduce the risk of Alzheimer's disease.
Foods for Better Brain Function
The main activity of the brain is the transmission of commands to perform vital functions of the body. To maintain a well-coordinated work, he needs good nutrition. The food consumed should contain beneficial vitamins and minerals.
Here is a list of brain healthy foods that you need to include regularly in your diet:
- 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 body, 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 a day.
- High-quality dark chocolate: in moderation, stimulates brain activity, increases oxygen supply, dilates blood vessels. The magnesium and phosphorus contained in them contribute to cell nutrition.
- Carrots: inhibit aging by preventing damage to brain cells.
- Beetroot: Increases blood flow to the brain, helps improve mental performance.
- Seaweed: contains iodine, which helps in the fight against irritability, insomnia, depression, amnesia.
- Fatty marine fish (mackerel, salmon, tuna): a great source of omega-3 polyunsaturated fatty acids - good for the brain.
- Chicken, turkey, beef: contains protein, selenium and B vitamins.
- Spinach: a real storehouse of vitamins A, C, K, as well as iron - prevents the development of heart attacks and strokes.
- Legumes (lentils, chickpeas): Gives a clear mind and speed of thinking.
To regulate the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- do not overeat - overeating contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat small portions - 5-6 times 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 16. 00;
- stop alcohol, caffeine, fatty foods, sugary products and flour.
Compliance with the rules of work and rest, an active lifestyle, a balanced diet and the intake of complex vitamins and minerals will keep your brain healthy for a long time.