The human brain is a very complex device in our body. The central nervous system consumes up to 25% of all energy expenditure, while it weighs a maximum of two percent of total body weight. For full and uninterrupted brain activity, it is necessary to ensure the supply of carbohydrates, proteins, polyunsaturated fatty acids. Food must contain amino acids, minerals and vitamins for the brain and memory.
Brain Connection
Let's start by reviewing group B vitamins which are important for the central nervous system. They are united by the following factors:
- contains nitrogen;
- is considered to be water soluble;
- has a similar effect on the body;
- is often found together in the same product;
Initially, after that discovery, scientists believed they were dealing with only one vitamin, and only over time did they discover that this was a different compound with similar properties. There are 7 essential B-group vitamins:
- B1 or thiamine- needed for a clear mind and strong memory. In addition, it reduces fatigue, because it takes part in almost all metabolic processes in the body related to energy production.
- B2 or riboflavin- affects the quality and speed of brain reactions, participates in red blood cell formation, hemoglobin synthesis, and iron absorption. Riboflavin is responsible for the activity of the adrenal glands, affecting vision.
- B3 or nicotinic acidis required for concentration, memory enhancement. Protects us from stress. Helps red blood cells carry oxygen.
- B5 or pantothenic acidis an essential element that enables the production of neurotransmitters that transmit electrochemical impulses between neurons. Pantothenic acid is needed for fatty acid synthesis, which is responsible for long-term memory.
- B6 or pyridoxine- also involved in the production of neurotransmitters. It also helps in the absorption of amino acids which are necessary for normal brain function.
- B9 or folic acid- increases memory and thought processing speed. It is responsible for the formation and function of the immune and circulatory systems. It is very important in the first trimester of pregnancy for the healthy development of the fetal neural tube.
- B12- helps form the melamine sheath on neurons, which is responsible for the speed of transmission of nerve impulses. Participates in the formation of red blood cells, which means providing oxygen to the brain.
Antioxidants
The billions of living cells in our bodies are constantly attacked by free radicals - molecules with one or more missing electrons. Losing elementary particles, the cell becomes unable to carry out its functions.
Ascorbic acid, vitamin E, and beta-carotene (the metabolic precursor of vitamin A) fight free radical damage to brain tissue.
This vitamin improves memory and brain activity.
Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and assimilation of substances from group B depends on their level.
Vitamin E is required for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory loss, irritability, aggression. It is able to increase the benefits of ascorbic acid's action, to prevent its overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids affect brain activity. They are polyunsaturated fats that our bodies cannot synthesize on their own. Eating foods containing omega-3s can help protect the brain from cognitive impairment and improve concentration and memory.
Protein is needed as the building blocks of our body cells, and consists of amino acids.
Most of all brains need:
- Glycineis an essential amino acid (ATA), although it is synthesized by the body, it must be supplied with food. Glycine normalizes psychological and emotional states, stabilizes brain activity, to some extent neutralizes the influence of alcohol. This ATK improves sleep quality, adjusts biorhythms.
- Tyrosine and phenylalaninewill fight depression and anxiety. In a healthy body, they relieve symptoms of chronic fatigue, improve memory and thought processes, and increase pain thresholds. Phenylalanine is the main building block of phenylethylamine which helps you fall in love. Tyrosine, in turn, is the most potent antidepressant among amino acids. Thanks to this ATK, not only do the signs of depression disappear, but they also relieve the symptoms of the premenstrual cycle. This amino acid helps overcome caffeine addiction.
- Tryptophan- in sufficient amounts in the body to relieve headaches and irritability. Tryptophan helps reduce aggression and is used in the treatment of hyperactivity in children. Medicines containing this substance should be consumed in the complex treatment of schizophrenia and neurosis. It is drunk during therapy for anorexia and bulimia. To some extent, after consuming this amino acid, depression goes away.
For normal brain function, you need to consume enough amino acids with food. The functions of the central nervous system are not carried out without micro-elements.
Zinc deficiency triggers the development of depression, as well as neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning and memory skills. Its deficiency can trigger headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If there is not enough in the body, neurodegenerative diseases can develop.
Nebulae and brain dysfunction are clear signs of iron deficiency.
Which product contains more useful stuff
The indisputable fact is that it is natural for a person to receive the vitamins necessary to improve memory and function of the cerebral cortex from natural foods. Let us consider which one is most suitable for the normal performance of cognitive function.
The main content of B vitamins is peas. It has a beneficial effect on all brain functions. Peas followed by oatmeal - helper for insomnia, good antidepressant. Then there are walnuts, unshelled rice (in a dark shell), leafy greens, meat and dairy products.
Eating fatty fish will help improve brain function. It contains large amounts of omega-3 fatty acids, which stimulate memory and enhance perception of information.
The human brain is made up of 60% fat, which is similar in composition to omega-3s, so these acids are used to produce nerve cells. If you consume this substance in sufficient quantities, then in old age you can withstand mental decline and avoid neurodegenerative diseases. Lack of omega-3 in the body can lead to depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants that are beneficial for brain activity. So a cup of aromatic drink is not only refreshing in the morning, but also has a good effect on brain activity.
Caffeine allows:
- cheer up;
- increases alertness by blocking adenosine synthesis, which causes drowsiness;
- increases concentration.
Despite the controversy surrounding aromatic drinks, the caffeine and antioxidants in coffee make the brain more productive. Consumption of coffee in moderation reduces the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are contraindicated to drink this drink.
Blueberry is another useful and unique product that fights nerve cell aging and the development of brain diseases. This is due to the high antioxidant content in berries. These substances help increase concentration, and sometimes help with short-term memory loss.
The main ingredient in curry, turmeric, not only gives food its own flavor, but also gives life to it. Curcumin helps stimulate blood circulation and memory.
Turmeric is very useful because:
- stimulates the growth of brain cells;
- fights feelings of sadness and sadness: curcumin influences the synthesis of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is especially important for patients with Alzheimer's disease.
By adding turmeric to your teas and curries, you will get the most out of curcumin.
Vegetables like broccoli, which most kids don't like, are packed with nutrients. One hundred grams of the plant contains more than 100% of the daily value of vitamin K: the body uses it to make fat, which is found in large quantities in brain cells.
Vitamin K maintains alertness, and the antioxidants in broccoli help the body fight brain damage.
Pumpkin seeds are also powerful antioxidants. They contain many microelements: zinc, magnesium, copper, iron. It is very important to include pumpkin seeds in your diet to improve the quality of mental activity.
Eating a bar of dark chocolate or drinking chocolate is fine. These foods are rich in flavonoids, antioxidants, and caffeine which can improve mood and slow brain aging.
Nuts round out the list of brain-friendly foods. Apart from B-group vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external similarity between walnuts and the human brain is no coincidence?
One orange a day in the diet provides the body with daily vitamin C needs, and also prevents brain aging by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwi, guava, peppers, and strawberries.
Eggs are an excellent source of vitamins, folate and choline. They prevent brain aging and melancholy.
Despite the fact that the effect of eggs on the body is not fully understood, the benefits of eating them have long been known.
Green tea also improves brain function. It's high in caffeine as well as L-theanine, which can help reduce anxiety, reduce fatigue and relax. Among other things, green tea helps improve memory.
In conclusion, it must be said that a comprehensive balanced diet is a relatively inexpensive and effective way to increase the activity and memory of the human brain.
It is best to eat fresh organic food and maintain your daily fluid intake.
Our nutrition directly affects stable brain function. In order to stay active, apart from nutrition, you need to exercise regularly and train your cognitive abilities.
Drugs from the pharmacy
In the modern world, it is very difficult to provide natural vitamins for yourself. During food processing (sterilization, preservation, 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 are very popular where one tablet contains all the complex vitamins needed for the brain. It is often combined with trace minerals. A comprehensive partial approach is also used, which contains vitamins from one group, for example, group B.
Preparations with one active ingredient (folic acid, vitamin C) are also produced. The advantages include low cost, less chance of overdose and allergic reactions.
There are drugs containing vitamins fortified with nootropic supplements to improve memory and focus.
Brain-stimulating amino acids and omega-3 acids stand out separately.
Pharmaceutical drugs to increase brain activity have a beneficial effect on the thought process itself, sharpen concentration and improve memory. Such vitamins keep a person calm and balanced. Older people need to take dietary and vitamin supplements, because they tighten brain tissue, help restore elasticity of blood vessels.
Don't expect immediate effects from taking vitamins. Changes will be seen with regular treatment.
Age-related cognitive decline awaits everyone who has lived long enough. But timely preventive measures will allow to maintain normal brain activity in the future.
You need to eat a balanced diet, try to consume more natural foods that contain antioxidants and vitamins for mental activity. During periods of intense mental stress, the lack of fresh seasonal fruits and vegetables, in old age, it is desirable to fill in vitamin deficiency with synthesized drugs.