Everyone knows that vitamins are necessary for our bodies, but few people realize that they are necessary for proper functioning of the brain. In addition, to maintain memory and thinking, a certain group of vitamins is needed, which are discussed below.
The most important B vitamin for memory
Vitamin B is of the utmost importance for the nervous system. We can say that representatives of this group have the greatest influence on a person's memory and thinking. They support the work of nerve cells, and also prevent premature aging, protecting the brain from overload and stress. Low content or complete absence of B vitamins causes severe disruption of the nervous system, reducing a person's memory and intelligence.
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, the so-called "mind vitamin", it is it that has the greatest influence on mental ability and memory. With its deficiency, the mind begins to get confused and memory decreases. Vitamin B1 directly protects the nervous system and is involved in providing glucose to the brain.
With a complete diet, a person is not deficient in this vitamin, as it is contained in a large number of products: oats and buckwheat (many in the shells of grains and husks), bran, peas, nuts, carrots, radishes, nuts-beans, potatoes, spinach - are suppliers of thiamine.
It is well absorbed, but also rapidly and degrades, especially under the influence of alcohol, nicotine, sugar, tea tannins.
Vitamin B1 deficiency causes the following symptoms:
- lost memory;
- muscle weakness;
- high physical and mental fatigue;
- coordination and gait disturbances;
- numbness in limbs;
- irritability that doesn't make sense;
- depressed mood;
- tears and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis and paresis of the extremities may occur. The function of the cardiovascular system is also impaired, changes in the digestive tract can be observed (stool disorders, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", the accelerator of energy and metabolism in our body, including accelerating mental processes in the brain, participating in the synthesis of nerve cells and the work of neurotransmitters (biologically active substances through which nerve impulses are transmitted in nerve cells). With its shortcomings, exercise will cause fatigue rather than energy and activity. Vitamin B2 tolerates high temperatures well, but decreases rapidly when exposed to light.
Riboflavin is supplied by meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.
Vitamin B2 deficiency causes:
- headache;
- decreased mental processing speed;
- is sleepy;
- loss of appetite;
- weight loss; weakness of
- .
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, lacrimation due to inflammation of the cornea and mucous membranes of the eyes; Impaired adrenal hormone synthesis.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called the "tranquility vitamin". Vitamins are involved in the synthesis of enzymes and help to extract energy from food, with a deficiency, the body experiences fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogen, progesterone, cortisol, testosterone, insulin, etc. ).
High amounts of vitamin B3 found in animal products: liver, eggs, kidneys, lean meats; to a lesser extent vegetable products - asparagus, parsley, carrots, garlic, green beans, pepper.
When it is not present in food, pellagra develops. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation of the surface of the exposed skin), 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 skin regeneration mechanisms. It used to be believed that one could not be deficient in this vitamin.
But considering that more than half of the pantothenic acid is destroyed during storage and cooking, the following symptoms may appear:
- limbs are numb;
- memory failure;
- sleep disturbance;
- headache;
- paresthesia (tingling) of the hands and feet;
- muscle pain.
To replenish your vitamin B5 deficiency, you will need to include a variety of foods in your diet: meat, sprouted grains, hazelnuts, offal, yeast. Significant amounts are found in nuts, fresh vegetables, champagne, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Hence, its other name is "antidepressant vitamin".
Deficiencies cause the following symptoms:
- is sleepy;
- irritable;
- inhibition of thinking;
- depression;
- feeling anxious.
Vitamin B6 is found in large quantities in yeast, cereals, nuts, bananas, meat, fish, potatoes, cabbage, bell peppers, cherries, and strawberries.
In addition, vitamin B6 affects metabolism, the state of the cardiovascular system, immunity, skin conditions, hormone synthesis, hydrochloric acid in the stomach and absorption of vitamin B12.
Folic acid - vitamin B9
Folic acid - vitamin B9 - is involved in the synthesis of neurotransmitters, including dopamine and serotonin, which affect the excitation and inhibition processes in the central nervous system. In addition, vitamin B9 is involved in protein exchange, the transfer of genetic information during fetal development, necessary for the formation of normal blood cells. And combined with vitamin B5, it slows down gray hair.
If less, symptoms will appear:
- memory failure; fatigue
- ;
- feeling anxious;
- anemia;
- insomnia and apathy.
Folic acid is found in large amounts in fresh dark green vegetables (asparagus, spinach, lettuce), is found in nuts, wheat, avocados, and to a lesser extent in liver, egg yolks.
Cyanocobalamin - Vitamin B12
In nature, it is synthesized only by microorganisms, bacteria, blue-green algae and accumulates mainly in the liver and kidneys of animals. Neither plants nor animals synthesize it. This "red vitamin" is contained in animal products: fish, liver, kidney, heart, oysters, also found in seaweed, soybeans. Vitamin B12 helps our bodies to go from wakefulness to "sleep" mode to normalize mental processes, transferring short-term memory to long-term memory.
A cyanocobalamin deficiency leads to:
- chronic fatigue; confusion
- ;
- hallucinations;
- ringing in the ears;
- irritable;
- dizzy;
- is sleepy;
- lost memory;
- 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 body's cells from oxidative processes. Needed to keep neurotransmitters working in the brain.
Vitamin C is not synthesized in the body, it comes from foods: rose hips, black currants, sea buckthorn, parsley, sweet red peppers, citrus fruits, green onions, cabbage, horseradish, nettle, from animal products, only found inheart.
Tocopherol acetate - vitamin E
This fat-soluble vitamin is, above all, an excellent antioxidant, clearing brain tissue of toxins and free radicals. It is included in the lipid composition of the cell membrane. A diet rich in foods containing vitamin E helps protect the body against heart attacks and atherosclerosis, thereby preventing the development of dementia.
For this, crude oil (olive, soybean, corn), as well as green beans, wheat and bean sprouts, beans, green lettuce, lentils and oats must be included in the diet.
Calciferol - Vitamin D
Enters the body with food and is synthesized in the skin under the influence of ultraviolet rays. Califerol is the "main conductor" of calcium metabolism in the body. In addition to its important effects on bone and tooth formation, cell growth and development, vitamin D is necessary for the correct 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 yolks.
Bioflavonoids - Vitamin P
The main effect of vitamin P is to reduce capillary permeability and brittleness. Together with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding in the brain. Rich in vitamin P, citrus fruits, rose hips, black chokeberries, green tea, apples.
Apart from a balanced diet, the use of vitamins, we also must not forget other ways to prevent dementia. This is the only way to achieve good memory, enthusiasm and optimism in old age.