Insufficient amount of vitamins in the human body negatively affects brain activity, leading to disturbances in cognitive functions. The main symptoms of vitamin deficiency are loss of ability to perceive and remember information, decline in attention, forgetfulness, absenteeism. There are moodiness, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly, and supplement the diet with foods that improve brain function.
what is the role of vitamins
At the root of the word "vitamin" is the meaning of life. Actually, the body's ability to function properly and productively depends on what organic substances we assimilate with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the firmness and elasticity of tissues, including vascular walls. This improves blood formation and nourishes the brain.
- Promote the acceleration of redox reactions, leading to an increase in metabolism, the release of energy from proteins, fats, carbohydrates.
- Possessing antioxidant properties, they prevent the destruction of cells by the products of biochemical reactions.
To maintain active brain function, it is necessary to constantly monitor the vitamin and mineral balance. And in case of deficiency, replenish the vitamin reserve by choosing the right food and taking vitamin complexes containing various low molecular weight organic compounds.
Which vitamins are necessary for the brain
Cognitive brain diseases are more common with age. Causes that provoke this condition include endocrine disorders (thyroid gland, metabolism), dysregulation of the digestive system, frequent stress and excessive physical activity that requires enormous energy costs. In this case, vitamins should come to the rescue. A large number of them, one can single out the main ones that ensure the effective functioning of the brain. Includes:
beta carotene
Yellow-orange pigment that turns into vitamin A. Protects brain cells, prevents loss of cognitive function, promotes the development of memory. Pigment deficiency threatens malformations of the organs of vision, negatively affects growth and development in childhood.
Vitamin B
They are represented by a whole group, and each of its representatives is of great importance for the human body:
- Thiamine (B1) helps with the absorption of carbohydrates and stores energy, its deficiency destroys the digestive system;
- Riboflavin (B2) promotes effective oxygen absorption, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in case of impaired blood supply;
- pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, helps to transmit nerve impulses to the brain;
- Pyridoxine (B6) - produces hormones responsible for cognitive processes, synthesizing enzymes that break down proteins and are needed to form new cells;
- Folic acid (B9) - promotes cell reproduction, the formation of serotonin, adrenaline, dopamine is needed by pregnant women for the development of a growing fetus;
- Cyanocobalamin (B12) - reduces bad cholesterol, strengthens vascular walls, participates in the synthesis of amino acids and DNA.
Ascorbic Acid (Vitamin C)
It prevents degeneration of brain cells, helps the gland to better absorb it. In combination with tocopherol, it is used in the treatment of pathologies associated with impaired blood supply, of a malignant tumor. Reduces the risk of development.
Calciferol (Vitamin D)
It activates the assimilation of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. The 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 menaquinone (K2), which are responsible for the functioning of blood vessels and blood coagulation. Thanks to him, calcium is more easily absorbed. From a deficiencyThere is a risk of blockage of blood vessels, the development of amnesia and a violation of hematopoiesis.
Tocopherol (Vitamin E)
As a powerful antioxidant, it protects nerve cells from toxins and free radicals, improves memory properties, and slows aging.
Polyunsaturated fats – so-called omega-3 fats – also have an effect on improving brain performance. 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 carry out the vital functions of the body. It requires good nutrition to maintain an orderly function. The food consumed should contain useful vitamins and minerals.
Here is a list of brain healthy foods that you need to 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): improve memory and vision, prevent pathology of the heart and blood vessels, increase 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: In moderation, it stimulates brain activity, improves oxygen supply, dilates blood vessels. The magnesium and phosphorus contained in it contribute to the nutrition of cells.
- Carrot: Prevents aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helps in enhancing mental performance.
- Seaweed: Contains iodine, which helps fight irritability, insomnia, depression, amnesia.
- Fatty marine 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.
To organize the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- do not overeat - excess food contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat fractionally small portions - 5-6 meals per day;
- fish in the diet should be at least 3 times a week;
- Complex carbohydrates, fresh vegetables and fruits should be consumed daily by 16. 00;
- Give up alcohol, caffeine, fatty foods, sweet and flour products.
Compliance with the rules of work and rest, an active lifestyle, a balanced diet, and the intake of vitamin and mineral complexes will preserve the health of your brain for a long time.