Vitamins the brain needs the most

The human brain is an incredibly complex device in our body. The center of the nervous system consumes 25% of all energy expenditure, while its weight is a maximum of two percent of total body weight. The supply of carbohydrates, proteins, polyunsaturated fatty acids must be provided for complete and uninterrupted brain activity. Food should contain amino acids, minerals and vitamins for the brain and memory.

Brain Connections

Let's start to examine the B group vitamins necessary for the central nervous system. They combine with the following factors:

• contain nitrogen;
• is ​​considered water soluble;
• has a similar effect on the body;
• often coexists in the same products;

Initially, following the discovery, scientists believed they were dealing with only one vitamin, and only over time they discovered that they were different compounds with similar properties. There are 7 main B group vitamins:

1. B1 or thiamine- necessary for a clear mind and strong memory. In addition, it reduces fatigue as it is involved in almost all metabolic processes of the body involved in energy production.
2. B2 or riboflavin- affects the quality and speed of brain reactions, participates in the formation of red blood cells, hemoglobin synthesis and iron absorption. Riboflavin is responsible for the activity of the adrenal glands, affects vision.
3. B3 or nicotinic acidis ​​required for concentration and memory improvement. It protects us from stress. It helps red blood cells to carry oxygen.
4. 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 responsible for long-term memory.

5. B6 or pyridoxine- also plays a role in the production of neurotransmitters. It also helps absorb amino acids that are essential for normal brain function.
6. B9 or folic acid- improves the memory and speed of the thinking process. It is responsible for the formation and functioning of the immune and circulatory systems. It is especially important in the first trimester of pregnancy for the healthy development of the fetal neural tube.
7. B12- helps form the melinic sheath of the neuron responsible for the conduction velocity of nerve impulses. It participates in the formation of red blood cells, which means it supplies oxygen to the brain.

Antioxidants

Billions of living cells in our bodies are constantly attacked by free radicals, molecules with one or more missing electrons. Cells that lose the elementary particles become unable to function.

Ascorbic acid, vitamin E and beta-carotene (metabolic precursor of vitamin A) resist free radical damage in brain tissue.

These vitamins improve memory and brain activity.

Vitamin C is also used by the body to make neurotransmitters and brain cells. Stability and assimilation of substances in group B depends on its level.

Vitamin E is needed for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory impairment, irritability, aggression. It can increase the benefits of ascorbic acid effect to prevent its overdose.

Trace elements, amino acids, polyunsaturated fatty acids

Omega-3 fatty acids have an effect on brain activity. They are polyunsaturated fats that our body cannot synthesize on its own. Eating foods that contain omega-3s can help protect the brain from cognitive impairments and improve concentration and memory.

Protein is needed as a building material for cells in our body and consists of amino acids.

Most of the brain requires:

1. Glycineis ​​an essential amino acid (ATA), although it is synthesized by the body, it must be supplied with food. Glycine normalizes the psychological and emotional state, stabilizes brain activity, neutralizes the effect of alcohol to some extent. This ATK improves sleep and regulates biorhythms.
2. Tyrosine and Phenylalaninewill fight both depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thought processes, and raise the pain threshold. Phenylalanine is the main building block of phenylethylamine that helps you fall in love. Tyrosine is the most powerful antidepressant among amino acids. Thanks to this ATK, not only depression symptoms disappear, but also alleviate the symptoms of the premenstrual cycle. These amino acids help overcome caffeine addiction.
3. Tryptophan- having enough in the body relieves headaches and nervousness. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medicines containing this substance should be taken in the complex therapy of schizophrenia and neuroses. It is drunk during the treatment of anorexia and bulimia. To some extent, the depression goes away after taking this amino acid.

For normal brain function, you need to consume enough amino acids with food. The functioning of the central nervous system cannot do without microelements.

Zinc deficiency causes the development of neurological diseases (Alzheimer's and Parkinson's) as well as depression. Magnesium improves learning ability and memory. Its deficiency can cause headache, depression and epilepsy. Copper is necessary for the brain to control nerve impulses. If there is not enough in the body, neurodegenerative diseases may develop.

The

Nebula and brain dysfunction are clear signs of iron deficiency.

Which products contain more useful things

The indisputable fact is that it is natural for a person to get the necessary vitamins from natural foods to improve memory and the functioning of the cerebral cortex. Let's consider which one is best suited for normal performance of cognitive functions.

It is the leader in vitamin B content. It has a positive effect on all brain functions. The peas are followed by oatmeal, which is a good antidepressant against insomnia. Then there are walnuts, unpolished rice (dark crust), green vegetables, meat and dairy products.

Eating fatty fish will help improve brain function. It contains large amounts of omega-3 fatty acids that stimulate memory and improve information perception.

The human brain is 60% fat, similar in composition to omega-3, so these acids are used to build nerve cells. If you eat enough of this substance, then you can suspend mental decline in old age and avoid neurodegenerative diseases. Omega-3 deficiency in the body can cause a state of depression and decrease a person's ability to work.

Coffee contains caffeine and antioxidants that are beneficial for brain activity. So a cup of aromatic drink not only enlivens in the morning, but also has a good effect on brain activity.

Caffeine provides:

• cheer up;
• increases alertness by blocking adenosine synthesis, which causes drowsiness;
• increases the concentration.

Despite the controversy about the aromatic beverage, the caffeine and antioxidants found in coffee make the brain work more efficiently. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. Unfortunately, it is contraindicated for people with high blood pressure to drink this drink.

Blueberries are another useful and unique product that fights against nerve cell aging and the development of brain diseases. This is due to the high antioxidant content in fruits. These substances help increase concentration and sometimes help with short-term memory loss.

Turmeric, the main ingredient in curry, gives a special taste not only to food but also to life. Curcumin helps stimulate blood circulation and memory.

Turmeric is very useful because:

• 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 necessary for patients with Alzheimer's disease.

You will get the most of curcumin by adding turmeric to tea and curry foods.

A vegetable like broccoli that is not liked by most children contains a large amount of nutrients. One hundred grams of herbs contain more than 100% of the daily value of vitamin K: the body uses it to create fats found in brain cells in large quantities.

Vitamin K helps keep you awake, and the antioxidants in broccoli help your body fight brain damage.

Pumpkin seeds are also a powerful antioxidant. They contain many microelements: zinc, magnesium, copper, iron. To improve the quality of mental activity, you should definitely include pumpkin seeds in your diet.

Eating a bar of dark chocolate or drinking cocoa is fine. These nutrients are rich in flavonoids, antioxidants and caffeine, which can improve mood and slow brain aging.

Nuts complete the list of brain-friendly foods. In addition to B group vitamins, they are rich in omega-3 fatty acids, antioxidants and vitamin E. Isn't the external similarity of the walnut and the human brain accidental?

One orange a day in the diet provides the body with its daily vitamin C requirement and also prevents aging by protecting the brain from free radicals. Vitamin C is abundant in tomatoes, kiwi, guava, bell peppers, and strawberries.

Egg is an excellent 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 and L-theanine, which can help reduce anxiety, reduce fatigue and relaxation. Among other things, green tea helps improve memory.

In conclusion, it must be said that a comprehensive and balanced diet is a relatively inexpensive and effective way to improve human brain activity and memory.

It is best to eat fresh, organic foods and to maintain your daily fluid intake.

Our diet directly affects the stable functioning of the brain. In addition to dieting to keep it active, you need to exercise and train your cognitive abilities regularly.

Pharmacy drugs

In the modern world, it is very difficult to provide yourself with natural vitamins. During food processing (sterilization, storage, exposure to high and low temperatures) most of the nutrients are lost. The way out of this situation is to make up for the missing elements by using analogs synthesized by the pharmaceutical industry.

Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. Means in which one tablet contains a whole vitamin complex necessary for the brain are very popular. It is usually combined with trace minerals. A partial comprehensive approach involving vitamins of a group, for example group B, is also used.

Preparations containing an active ingredient (folic acid, vitamin C) are also produced. Its benefits include low cost, less possibility of overdose and allergic reactions.

There are drugs that contain vitamins fortified with nootropic supplements to improve memory and focus.

Brain stimulating amino acids and omega-3 acids stand out separately.

Pharmaceutical drugs that improve brain activity have a beneficial effect on the thought process itself, sharpen concentration and improve memory. Such vitamins make a person calm and balanced. Seniors should take dietary supplements and vitamins as they tighten brain tissue and help restore the elasticity of blood vessels.

Don't expect vitamins to be taken quickly. Changes can be seen with regular medication.

Age-related cognitive decline awaits anyone who has lived long enough. However, timely preventive measures will allow the brain to continue its normal activity in the future.

For mental activity, you should eat a balanced diet by trying to consume more natural foods containing antioxidants and vitamins. In the period of great mental stress, seasonal lack of fresh fruits and vegetables, it is desirable to compensate for the lack of vitamins in old age with synthesized drugs.