The human brain is an incredibly complex device in our body. The center of the nervous system consumes up to 25% of all energy expenditure, while its weight is a maximum of two percent of the total body weight. The full and uninterrupted functioning of the brain must ensure the supply of carbohydrates, proteins, polyunsaturated fatty acids. Food should contain amino acids, minerals and vitamins for the brain and memory.
Brain connections
Let's start considering B vitamins that are essential for the central nervous system. They are united by the following factors:
- they contain nitrogen;
- are considered water soluble;
- has a similar effect on the body;
- are often found together in the same products;
Initially, after the discovery, scientists thought they were dealing with only one vitamin, and only over time did they learn that they are different compounds with similar properties. There are 7 essential B vitamins:
- B1 or thiamine- needed for a clear mind and strong memory. In addition, it reduces fatigue, as it participates 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 adrenal function, affects vision.
- B3 or nicotinic acidis needed for concentration, memory improvement. Protects us from stress. Helps red blood cells to carry oxygen.
- B5 or pantothenic acidis an essential element in the production of neurotransmitters that transmit electrochemical impulses between neurons. Pantothenic acid is required for the synthesis of fatty acids, which are responsible for long-term memory.
- B6 or pyridoxine- also involved in the production of neurotransmitters. It also helps absorb the amino acids needed for normal brain function.
- B9 or folic acid- Improves memory and speed of thinking. She is responsible for the formation and functioning of the immune and circulatory systems. This is especially important during the first trimester of pregnancy for the healthy development of the fetal neural tube.
- B12- helps to form a neuronal melin shell, which is responsible for the transmission rate of nerve impulses. Participates in the formation of red blood cells, which means that it provides oxygen to the brain.
Antioxidants
Billions of cells in our body are constantly attacked by free radicals - molecules with one or more missing electrons. With the loss of particles, cells are no longer able to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (a precursor to vitamin A metabolism) resist free radical damage in brain tissue.
These vitamins improve memory and brain function.
Vitamin C is also used by the body to produce neurotransmitters and brain cells. The stability and assimilation of group B substances depends on its level.
Vitamin E is needed for Alzheimer's disease, which has the following symptoms: mood swings, memory impairment, irritability, aggression. He is able to increase the benefits of ascorbic acid, prevent its overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids affect brain function. These are polyunsaturated fats that our body cannot synthesize on its own. Eating foods that contain omega-3 can help protect the brain from cognitive impairment and improve concentration and memory.
Protein is needed as a building material for the cells of our body and is made up of amino acids.
What the brain needs most:
- Glycineis an essential amino acid (ATA), although it is synthesized by the body, but must be supplied with food. Glycine normalizes the psychological and emotional state, stabilizes the brain, and to some extent neutralizes the effects of alcohol. This ATK improves sleep, tunes biorhythms.
- Tyrosine and phenylalaninewill fight both depression and anxiety. Throughout the body, they prevent the symptoms of chronic fatigue, improve memory and thought processes, and raise the pain threshold. Phenylalanine is the main constituent of phenylethylamine, which helps to fall in love. Tyrosine, on the other hand, is the most powerful antidepressant among amino acids. Thanks to this ATK, not only do the symptoms of depression disappear, but they also relieve the symptoms of the premenstrual cycle. These amino acids help overcome caffeine dependence.
- Tryptophan- Sufficient headaches and irritability are reduced in the body. Tryptophan helps to reduce aggression and is used to treat hyperactivity in children. Medicines containing this substance should be used in the complex treatment of schizophrenia and neurosis. It is drunk during anorexia and bulimia treatment. To some extent, depression disappears after taking this amino acid.
Sufficient amino acids need to be taken with food for normal brain function. The central nervous system is not without micronutrients.
Zinc deficiency provokes the development of depression, as well as neurological diseases such as Alzheimer's and Parkinson's. Magnesium improves learning and memory. Lack of it can lead to headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If this is not enough in the body, neurodegenerative diseases can develop.
Nebula and brain disorders are clear signs of iron deficiency.
Which products have more useful things
It is an indisputable fact that it is natural for a person to get the necessary vitamins from natural foods to improve memory and cerebral cortex function. Consider which of them are most suitable for the normal performance of cognitive functions.
The leader in B vitamin content is peas. It has a beneficial effect on all brain functions. Peas are followed by oatmeal - an insomnia helper, a good antidepressant. Then there are walnuts, unpolished rice (in a dark shell), green vegetables, 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 improve information perception.
The human brain contains 60% fat, which is similar in composition to omega-3, so these acids are used to generate nerve cells. If you eat enough of this substance, you can stop mental deterioration with age and avoid neurodegenerative diseases. Omega-3 deficiency in the body can provoke a state of depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants that are good for the brain. So a cup of this aromatic drink not only invigorates in the morning, but also has a good effect on brain function.
Caffeine allows:
- cheer up;
- increase alertness by blocking the synthesis of adenosine, which causes drowsiness;
- increase concentration.
Despite the controversy over the aromatic drink, the caffeine and antioxidants in coffee allow the brain to work productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are forbidden to drink this drink.
Blueberries are another useful and unique product that fights the aging of nerve cells and the development of brain diseases. This is due to the high content of antioxidants in the berries. These substances help to improve concentration and sometimes help to lose short-term memory.
The main ingredient in curry - turmeric - gives food not only a special taste, but also life. Curcumin helps stimulate blood circulation and memory.
Turmeric is very beneficial because it:
- stimulates the growth of brain cells;
- fights blues and melancholy: curcumin affects the synthesis of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is especially needed in patients with Alzheimer's disease.
By adding turmeric to tea and curry dishes, you will make the most of curcumin.
Vegetables like broccoli, which most children don't like, have huge amounts of nutrients. One hundred grams of the plant contains more than 100% of the daily value of vitamin K: the body uses it to produce fat, which is present in large amounts in brain cells.
Vitamin K keeps you alert, and the antioxidants in broccoli help the body resist brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many trace elements: zinc, magnesium, copper, iron. To improve the quality of mental activity, it is essential to include pumpkin seeds in the diet.
Eating a bar of dark chocolate or drinking cocoa is fine. These foods are rich in flavonoids, antioxidants and caffeine, which can improve mood and slow down brain aging.
Nuts add to the list of brain-friendly foods. In addition to B vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external similarity between walnuts and the human brain is not accidental?
One orange a day in the diet provides the body with daily vitamin C, as well as prevents brain aging, protecting it from free radicals. Vitamin C is rich in tomatoes, kiwis, guavas, Bulgarian peppers and strawberries.
Eggs are a great source of vitamins, folate and choline. They prevent brain aging and melancholy.
Although the effects of eggs on the body are not yet fully understood, the benefits of eating them have long been known.
Green tea also improves brain function. It is 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, a comprehensive balanced diet is a relatively inexpensive and effective way to improve the functioning and memory of the human brain.
It is best to eat fresh, organic products and maintain your daily fluid intake.
Our diet directly affects the stable functioning of the brain. To be active, in addition to nutrition, you need to exercise regularly and train your cognitive abilities.
Pharmacy Drug
In today's world, it is very difficult to provide yourself with natural vitamins. Most nutrients are lost during food processing (sterilization, canning, exposure to high and low temperatures). The way out of this situation is to compensate for the missing elements by using analogues synthesized by the pharmaceutical industry.
Vitamins for memory and brain function in adults and children can be purchased at any pharmacy. Very popular are products in which one tablet contains all the vitamins needed by the brain. It is often combined with trace elements. A partial holistic approach is also used, which contains one group of vitamins, such as B vitamins.
Preparations with one active ingredient (folic acid, vitamin C) are also produced. Their advantages are low cost, less likelihood of overdose and allergic reactions.
There are medicines that contain vitamins fortified with nootropic supplements to improve memory and focus.
Brain-stimulating amino acids and omega-3 acids stand out separately.
Pharmaceuticals that improve brain function have a positive effect on the thought process itself, increase concentration and improve memory. Such vitamins make people calm and balanced. Elderly people should take supplements and vitamins, because they tone the brain tissue, help restore vascular elasticity.
Don't expect a quick vitamin effect. The changes will be seen with regular use of the medicine.
Age-related cognitive decline awaits anyone who has lived long enough. But timely preventive measures will maintain normal brain function in the future.
You need to eat a balanced diet in an effort to consume more natural foods that contain antioxidants and vitamins for mental activity. During periods of high mental stress, seasonal shortage of fresh fruits and vegetables, it is desirable to supplement the vitamin deficiency in old age with synthetic drugs.