The human brain is an incredibly complex device in our body. Up to 25% of all energy expenditure is spent at the center of the nervous system, while its weight is a maximum of two percent of total body weight. FullAnd for uninterrupted brain activity, it is necessary to ensure a supply of carbohydrates, proteins, polyunsaturated fatty acids. Food should contain amino acids, minerals and vitamins for the brain and memory.
Brain Connection
Let's start considering B-group vitamins, which are indispensable for the central nervous system. They are united by the following factors:
- They contain nitrogen;
- is considered soluble in water;
- has the same effect on the body;
- are often found together in the same product;
Initially, after the discovery, scientists believed that they were working with only one vitamin, and only over time they came to know that these are different compounds with similar properties. 7 Essential B-groups. Vitamins are:
- B1 or thiamine- essential for a clear mind and strong memory. In addition, it reduces fatigue, as it participates in almost all metabolic processes in the body associated with energy production. Takes.
- B2 or riboflavin- affects the quality and speed of brain responses, participates in red blood cells, hemoglobin synthesis, and absorption of iron. Riboflavin is responsible for the activity of the adrenal glands. Is, affects vision.
- B3 or nicotinic acidconcentration is essential for memory improvement. Protects us from stress. Red helps in oxygen transport to blood cells.
- B5 or pantothenic acidis an essential element that allows the production of neurotransmitters that transmit an electrochemical impulse between neurons. Pantothenic acid is required for the synthesis of fatty acids. , Which are responsible for long-term memory.
- B6 or pyridoxine- It is also involved in the production of neurotransmitters. It also helps in the absorption of amino acids necessary for normal brain function.
- B9 or folic acid- improves the speed of memory and thought process. He is responsible for the formation and functioning of immune and circulatory systems. It is responsible for the healthy development of the embryonic neural tube. The first trimester of pregnancy is particularly important.
- B12- helps to form the melamine sheath of the neuron, which is responsible for the speed of transmission of nerve impulses. Participates in the formation of red blood cells, which means that itProvides oxygen to the brain.
antioxidant
Billions of living cells in our bodies are constantly attacked by free radicals - molecules with one or more missing electrons. Losing primary particles makes cells unable to function.
Ascorbic acid, vitamin E and beta-carotene (metabolic precursors of vitamin A) oppose free radical damage to brain tissue.
These vitamins improve memory and brain activity.
Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and assimilation of group B substances depends on its level.
Alzheimer's disease requires vitamin E, which is characterized by the following symptoms: mood swings, memory loss, irritability, aggression. It is able to increase the benefits of the action of ascorbic acid, to prevent its overdose.
trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids have effects on brain activity. They are polyunsaturated fats that our bodies are unable to synthesize on their own. Eating foods containing omega-3s protects the brain from cognitive impairment andMay help improve concentration and memory.
Proteins are required as a building material for our body cells, and contain amino acids.
The majority of the brain requires:
- glycineis an essential amino acid (ATA), although it is synthesized by the body, it must be supplied with food. Glycine is a psychological and emotional condition. Normalizes, stabilizes brain activity, neutralizes the effects of alcohol to some extent. This improves ATK sleep, tunes bioremes.
- tyrosine and phenylalaninewill fight both depression and anxiety. In a healthy body, they eliminate symptoms of chronic fatigue, improve memory and thought processes, and increase pain thresholds. Phenylalanine is the main building block of phenylethylamine that helps you fall in love. Tyrosine is, in turn, the most powerful antidepressant among amino acids. Thanks to this ATK, not only do symptoms of depression disappear, but alsoIt also relieves the symptoms of the menstrual cycle. These amino acids help in caffeine addiction.
- Tryptophan- Adequate relief of headache and irritability in the body. Tryptophan helps to reduce aggression and is used in the treatment of hyperactivity in children. The drugs in which itSubstances occur, they must be taken under the complex treatment of schizophrenia and neurosis. It is intoxicating during therapy for anorexia and bulimia. To some extent, after taking this amino acid, depression goes away.
For normal brain function, you need to consume enough amino acids with food. The functioning of the central nervous system is not without microelements.
Zinc deficiency stimulates the development of depression, as well as neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning ability and memory. Deficiency of this can lead to headache, depression, and epilepsy. Copper is essential for the brain to control nerve impulses. Neurodegenerative diseases may develop if this is not enough in the body.
Nebula and brain dysfunction are obvious signs of iron deficiency.
Which products have more useful items
The undisputed fact is that natural food makes it natural for a person to get the vitamins necessary for improving memory and functioning of the cerebral cortex. Let us consider which of them are best suited for normal performance of cognitive functions.
Pea, the leader in B vitamin content. It has a beneficial effect on all brain functions. The pea is followed by oatmeal - an adjunct to insomnia, a good antidepressant. Then walnuts, unpolished rice (aIn black shale), green vegetables, meat and dairy products.
Eating fatty fish will help improve brain function. It contains a high amount of omega-3 fatty acids, which stimulates memory and improves perception of information.
The human brain is 60% fat, similar to the structure of omega-3, so these acids are used to generate nerve cells. If you eat enough of this substance, then in old ageYou can prevent mental deterioration and avoid neurodegenerative diseases. Omega-3 deficiency in the body can provoke a state of depression and reduce a person's ability to function.
Coffee contains caffeine and antioxidants that are beneficial for brain activity. So a cup of fragrant drink not only stimulates in the morning, but also has a good effect on brain activity.
Caffeine allows:
- to please;
- Increase alertness by inhibiting the synthesis of adenosine, which causes drowsiness;
- Increase concentration.
Despite the controversy surrounding scented drinks, the caffeine and antioxidants in coffee make the brain overwork. Moderate coffee intake reduces the risk of developing neurodegenerative diseases. But, unfortunately, hypertensionIt is contraindicated for people to drink this drink.
Blueberry is another useful and unique product that fights nerve cell aging and the development of brain diseases. This is due to the high content of antioxidants in the berries. These substances help improve concentration, and sometimesNever help with short term memory loss.
Curry, the main ingredient in turmeric not only gives food a special taste, but also for life. Curcumin helps to stimulate blood circulation and memory.
Turmeric is very beneficial because it:
- stimulates the growth of brain cells;
- Fights sadness and sadness: curcumin affects the synthesis of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is especially necessary for patients with Alzheimer's disease.
By adding turmeric to tea and curry foods, you will get the most benefit from curcumin.
A vegetable like broccoli, made mostly by children, contains a large amount of nutrients. A hundred grams of plant contains more than 100% of the daily value of vitamin K: the body uses it to make fat. , Which are found in large amounts in brain cells.
Vitamin K maintains vigilance, and antioxidants in broccoli help the body resist brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many microorganisms: zinc, magnesium, copper, iron. It is definitely necessary to include pumpkin seeds in your diet to improve the quality of mental activity.
It is good to eat dark chocolate or drink cocoa. These foods are rich in flavonoids, antioxidants and caffeine which can improve mood and slow brain aging.
nuts complement the list of brain-friendly foods. In addition to B-group vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Perhaps the external similarity of the nut and the human brain is not accidental?
One orange per day in the diet provides the body with a daily requirement of vitamin C, and it also protects brain aging from free radicals. Vitamin C is abundant in tomatoes, kiwis, guavas, bell peppers, and strawberries. is found.
Eggs are an excellent source of vitamins, folate and choline. They prevent brain aging and depression.
Despite the fact that the effects of eggs on the body are not yet fully understood, the benefits of eating them have been known for a long time.
Green tea also improves brain function. It is high in caffeine as well as L-theinine, which can reduce anxiety, reduce fatigue and help you relax. Among other things, green tea helps improve memory.
In conclusion, it should be stated that extensive balanced diet is a relatively inexpensive and effective way to improve human brain activity and memory.
Best to eat fresh, organic foods and consume your daily fluids.
Our nutrition directly affects the steady functioning of the brain. To keep it active, apart from nutrition, you need to exercise regularly and train your cognitive abilities.
drugs from pharmacy
In the modern world, it is very difficult to provide oneself with natural vitamins. During the processing of food (sterilization, preservation, exposure to high and low temperatures), most of the nutrients are lost. To get out of this situationThe method is to compensate for missing elements using analogs synthesized by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. This means that a tablet contains an entire vitamin complex needed for the brain that is very popular. It is often used in trace minerals. A partial comprehensive approach is also used, which consists of a group of vitamins, for example, group B.
Preparations with an active ingredient (folic acid, vitamin C) are also produced. Their advantages include low cost, low probability of overdose and allergic reaction.
are drugs that contain fortified vitamins with nootropic supplements to improve memory and focus.
Brain stimulant amino acids and omega-3 acids stand apart.
Pharmaceutical drugs have beneficial effects on the thought process to improve brain activity, speed up concentration and improve memory. Such vitamins make a person calm and balanced. Dietary supplements andVitamins are required, as they tone the brain tissue, helping restore the elasticity of blood vessels.
Do not expect quick effects from taking vitamins. Changes will appear with regular medication.
Age-related cognitive decline awaits all those who have survived for a long time. But preventive measures taken in time will allow the brain to maintain normal activity in the future.
You need to eat a balanced diet, trying to consume more natural foods containing antioxidants and vitamins for mental activity. During periods of great mental stress, seasonal deficiency of fresh fruits and vegetables in old age, synthesizedIt is desirable to make up for vitamin deficiency with medications.