Everyone knows that vitamins are necessary for our body, but few people understand that these substances are necessary for the proper functioning of the brain. In addition, certain groups of vitamins are needed to preserve memory and thinking, which will be discussed below.
The most important B vitamins for memory
B vitamins are most important for the nervous system. We can say that this group has the greatest influence on human memory and thinking. They support the work of nerve cells, as well as prevent premature aging, protect the brain from overload and stress. Low or complete lack of B vitamins causes severe disorders of the nervous system, reduces human 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, is called the "vitamin of the mind", it has the greatest effect on mental abilities and memory. With its lack, thoughts begin to confuse and memory diminishes. Vitamin B1 directly protects the nervous system and is involved in supplying glucose to the brain.
With a complete diet, a person does not lack vitamin, because it contains a lot of products: oatmeal and buckwheat (many grains and husks in the shell), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - are suppliers of thiamine.
It is well absorbed, but also quickly and degrades, especially under the influence of alcohol, nicotine, sugar, tea tannins.
Vitamin B1 deficiency causes symptoms:
- memory loss;
- muscle weakness;
- high physical and mental fatigue;
- impaired coordination and progress;
- limb numbness;
- unreasonable irritability;
- depressed mood;
- crying and anxiety;
- sleep disorders.
In severe cases, polyneuritis, limb paralysis and paresis may develop. Cardiovascular disorders are also impaired, changes in the gastrointestinal tract (stool confusion, constipation, nausea) may be observed.
Riboflavin - Vitamin B2
Vitamin B2 - Riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, including accelerates the mental processes in the brain, participates in the synthesis of nerve cells and neurotransmitters (biologically active substances through which nerve impulses are transmitted) in nerve cells. With its lack, sports will cause fatigue rather than vigor and activity. Vitamin B2 tolerates high temperatures well, but degrades quickly in light.
Riboflavin is supplied by meat and dairy products. These are the liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.
Vitamin B2 deficiency results in:
- headache;
- Decreased speed of mental processes;
- drowsiness;
- loss of appetite;
- weight loss;
- weakness.
In addition, skin changes appear - sores and cracks in the corners of the mouth (cheilitis), chest and facial skin dermatitis; visual disturbances - photophobia, tearing due to inflammation of the cornea and mucous membranes of the eyes; the synthesis of adrenal hormones is impaired.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called a "silence vitamin". Vitamin A is involved in the synthesis of enzymes and helps to get energy from food, with its lack in the body causes fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogen, progesterone, cortisol, testosterone, insulin and others).
Most vitamin B3 is found in products of animal origin: liver, eggs, kidneys, lean meat; to a lesser extent vegetable products - asparagus, parsley, carrots, garlic, green peas, pepper.
Pelagra develops when not in food. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation of exposed skin surfaces) 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, transmission of nerve impulses, as well as activates the mechanisms of skin regeneration. In the past, it was thought that a person could not be deficient in this vitamin.
However, given that more than half of the pantothenic acid is destroyed during storage and cooking, the following symptoms may occur:
- limb numbness;
- memory impairment
- sleep disorders;
- headache;
- hand and foot paraesthesia (tingling);
- muscle pain.
To compensate for vitamin B5 deficiency, a variety of foods should be included in the diet: meat, whole sprouted grains, hazelnuts, offal, yeast. Significant amounts are in legumes, fresh vegetables, mushrooms, green tea.
Pyridoxine - Vitamin B6
Vitamin B6, pyridoxine, is involved in the synthesis of neurotransmitters, including serotonin. Therefore, its second name is "vitamin antidepressant".
Deficiency causes the following symptoms:
- drowsiness;
- irritability;
- thought impediment;
- depression;
- feeling anxious.
Vitamin B6 is found in large amounts in yeasts, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries, strawberries.
In addition, vitamin B6 affects metabolism, cardiovascular status, immunity, skin condition, hormone synthesis, gastric hydrochloric acid and the absorption of vitamin B12.
Folic acid - vitamin B9
Folic acid, vitamin B9, is involved in the synthesis of neurotransmitters, including dopamine and serotonin, that is, it affects the processes of excitation and inhibition in the central nervous system. Vitamin B9 is also involved in protein metabolism, the transfer of genetic information during fetal development, it is necessary for the formation of normal blood cells. And in combination with vitamin B5, it slows down the graying of the hair.
If missing, symptoms occur:
- memory impairment;
- fatigue;
- feeling anxious;
- anemia;
- insomnia and apathy.
Folic acid is found in large amounts in fresh dark green vegetables (asparagus, spinach, lettuce), a lot in beans, wheat, avocados and to a lesser extent in the liver, egg yolk.
Cyanocobalamin - Vitamin B12
In nature, it is only synthesized by microorganisms, bacteria, cyanobacteria and accumulates mainly in the liver and kidneys of animals. Neither plants nor animals synthesize it. This "red vitamin" is in animal products: fish, liver, kidney, heart, oysters, also found in seaweed, soy. Vitamin B12 helps our body to go from wakefulness to "sleep" mode to normalize mental processes, transfer short-term memory to long-term memory.
Cyanocobalamin deficiency causes:
- chronic fatigue;
- confusion of consciousness;
- hallucinations;
- ringing in your ears;
- irritability;
- dizziness;
- drowsiness;
- memory loss;
- visual impairment;
- dementia;
- depression.
In addition to 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 oxidation processes. Needed to maintain the action of neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with food: rose hips, blackcurrants, sea buckthorn, parsley, sweet red pepper, citrus fruits, green onions, cabbage, horseradish, nettle, it is found only in the liver of animal products.
Tocopherol acetate - Vitamin E
This fat-soluble vitamin is primarily a great antioxidant that removes toxins and free radicals from brain tissue. It is included in the lipid content of cell membranes. A diet rich in foods containing vitamin E helps protect the body from heart attack and atherosclerosis, thus preventing the development of dementia.
To do this, the diet should include unrefined oils (olives, soybeans, corn), as well as green peas, wheat and rye cabbage, beans, lettuce, lentils, oats.
Calciferol - Vitamin D
Injected into the body through food and ultraviolet rays are synthesized in the skin. Calciferol is the "main driver" of calcium metabolism in the body. In addition to important effects on bone and tooth formation, cell growth and development, vitamin D is required for proper transmission of nerve impulses and muscle contraction.
In large quantities are products of animal origin: butter, fatty fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - Vitamin P
The main effect of vitamin P is to reduce capillary permeability and fragility. Together with ascorbic acid, it protects the body from oxidation processes. It prevents bleeding in the brain. Rich in vitamin P citrus fruits, rose hips, chokeberry, green tea, apples.
In addition to a balanced diet and vitamin intake, we must not forget about other ways to prevent dementia. This is the only way to achieve good memory, vigor and optimism in old age.