Insufficient amounts of vitamins in the human body adversely affect brain function, leading to cognitive impairment. The main signs of vitamin deficiency are loss of information perception and memory, impaired attention, forgetfulness, lost mind, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly, as well as supplement your diet with foods that improve brain function.
What is the role of vitamins
The root behind the word "vitamins" means life. Indeed, the body's ability to function properly and productively depends on the organic matter we assimilate through food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the firmness and elasticity of tissues, including blood vessel walls. It improves blood formation and nourishes the brain.
- To promote the acceleration of redox reactions, thus increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- With their antioxidant properties, they prevent the destruction of cells as a result of biochemical reactions.
In order to keep the brain active, the balance of vitamins and minerals must be constantly monitored. And in case of lack, replenish your vitamin reserve by choosing the right foods and taking vitamin complexes that contain various low-molecular-weight organic compounds.
What vitamins are needed by the brain
Cognitive functions of the brain are more common with age. Among the reasons that provoke this condition are endocrine disorders (thyroid, metabolism), abnormalities of the digestive system, frequent stress and excessive physical activity, which requires huge energy costs. In this case, vitamins should help. Among the large number of them can be highlighted the main ones that ensure the efficient functioning of the brain. These include:
Beta carotene
Yellow-orange pigment that turns into vitamin A. Protects brain cells, prevents cognitive loss, promotes memory development. Pigment deficiency threatens the pathology of visual organs, negatively affects growth and development in childhood.
B vitamins
They are represented by a whole group, and each of them is very important to the human body:
- thiamine (B1) helps absorb carbohydrates and stores energy, its deficiency destroys the digestive system;
- riboflavin (B2) promotes efficient absorption of oxygen, reduces fatigue, provides the body with energy;
- Nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in blood supply disorders;
- pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, helping to transfer 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 proliferation, serotonin, adrenaline, dopamine formation, pregnant women need fetal development;
- Cyanocobalamin (B12) - lowers bad cholesterol, strengthens blood vessel walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
It prevents degeneration of brain cells, helps to better absorb the glands. In combination with tocopherol, it is used to treat pathologies associated with blood disorders that reduce the risk of developing a malignancy.
Calciferol (vitamin D)
It activates the assimilation of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. Lack of this organic compound becomes the cause of the development of cognitive impairment.
Vitamin K
It is represented by a group of fat-soluble compounds, phylloquinone (K1) and menoquinone (K2), which are responsible for vascular function and blood clotting. Thanks to him, calcium is absorbed more easily. Deficiency threatens vascular occlusion, development of amnesia and violation of hematopoiesis.
Tocopherol (vitamin E)
As a powerful antioxidant, it protects nerve cells from toxins and free radicals, improves memory properties and slows down aging.
Polyunsaturated fats - the so-called omega-3 fats - also improve brain function. They affect neuroplasticity, increase concentration and reduce the risk of developing Alzheimer's disease.
Foods for better brain function
The main activity of the brain is the transmission of commands to perform important functions of the body. He needs good nutrition to maintain a well-coordinated job. Foods should contain useful vitamins and minerals.
Here is a list of healthy brain foods that you should include in your diet on a regular basis:
- Nuts (walnuts, pine nuts, almonds): contains 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): improves memory and vision, prevents cardiovascular pathology, increases 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: moderately stimulates the brain, improves oxygen supply, dilates blood vessels. The magnesium and phosphorus in it promote cell nutrition.
- Carrots: inhibit aging by preventing the destruction of brain cells.
- Beetroot: improves blood circulation in the brain, helping to improve mental performance.
- Seaweed: contains iodine, which helps fight irritability, insomnia, depression, amnesia.
- Oily sea fish (mackerel, salmon, tuna): a 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, beans): Provide a clear mind and speed of thinking.
In order to organize the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- no need to overeat - excess food promotes the formation of free radicals, which have a detrimental effect on brain cells;
- eat small portions - 5-6 meals 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;
- give up alcohol, caffeine, fatty foods, sweets and flour products.
Adherence to work and rest regimen, active lifestyle, balanced diet and intake of vitamin and mineral complexes will maintain the health of your brain for a long time.