An insufficient amount of vitamins in the human body adversely affects the activity of the brain, leading to cognitive dysfunctions. The main symptoms of vitamin deficiency are loss of ability to perceive and remember information, impaired attention, forgetfulness, absent-mindedness, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly and supplement your diet with foods that improve brain function.
what is the role of vitamins
The root underlying the word "vitamin" means life. Indeed, the correct and efficient functioning of the body 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 vessel walls. This leads to better blood formation and nourishes the brain.
- Promote the acceleration of redox reactions, thereby increasing metabolism, release energy from proteins, fats, carbohydrates.
- Since they have antioxidant properties, they prevent cells from being destroyed by biochemical reaction products.
In order to maintain the active functioning of the brain, it is necessary to constantly monitor the balance of vitamins and minerals. 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.
What vitamins are needed for the brain?
Cognitive brain dysfunctions become more common with age. Among the causes provoking this condition are endocrine disorders (thyroid gland, metabolism), pathologies of the digestive system, frequent stress and excessive physical activity that requires large energy costs. In this case, vitamins should come to the rescue. Among the multitude of them can be selected the main ones that ensure the effective work of the brain. These include:
beta carotene
Yellow-orange pigment that turns into vitamin A. Protects brain cells, prevents cognitive function loss, supports memory development. Lack of pigment threatens the pathologies 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 the absorption of carbohydrates and stores energy, its deficiency destroys the digestive tract;
- riboflavin (B2) supports 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 flow;
- pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, helps transmit nerve impulses to the brain;
- pyridoxine (B6) - produces hormones responsible for cognitive processes, synthesizes enzymes that break down proteins and are necessary for creating new cells;
- folic acid (B9) - promotes cell proliferation, the formation of serotonin, adrenaline, dopamine, needed by pregnant women for the development of a pregnant fetus;
- Cyanocobalamin (B12) - lowers bad cholesterol, strengthens vascular walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (Vitamin C)
It prevents the degeneration of brain cells, helps the gland to be absorbed better. In combination with tocopherol, it is used in the treatment of pathologies associated with impaired blood supply, reduces the risk of developing a malignant tumor.
Calciferol (Vitamin D)
It activates the assimilation of phosphorus and calcium, which is 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. Scarcity threatens with occlusion 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 down aging.
Polyunsaturated fats -- the so-called omega-3 fats -- are also effective at improving brain performance. It affects neuroplasticity, increases concentration and reduces 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 needs good nutrition to maintain a well-coordinated work. The foods consumed should contain useful vitamins and minerals.
Here is a list of healthy foods for the brain that you should add to your diet regularly:
- Nuts (walnuts, pine nuts, almonds): Polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc. Includes. It prevents premature aging of the body, activates the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improve memory and vision, prevent pathologies 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 not to eat more than 2 pieces per day.
- High-quality dark chocolate: in moderation stimulates brain activity, improves oxygen supply, dilates blood vessels. Magnesium and phosphorus in its content contributes to the nutrition of cells.
- Carrot: It prevents aging by preventing the destruction of brain cells.
- Beetroot: Helps improve mental performance by increasing blood flow to the brain.
- Seaweed: Contains iodine, which helps fight irritability, insomnia, depression, amnesia.
- Oily sea fish (mackerel, salmon, tuna): 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): Provides 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 - overeating contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat fractionally 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 daily until 16. 00;
- give up alcohol, caffeine, fatty foods, sweet and bakery products.
Compliance with the regime of work and rest, an active lifestyle, a balanced diet and intake of vitamin and mineral complexes will maintain the health of your brain for a long time.