Everyone knows that vitamins are essential for our body, but few people are aware that these substances are needed for the brain to function properly. Moreover, certain vitamin groups are needed to preserve memory and thinking, which will be discussed below.
The most important B vitamins for memory
B vitamins are the most important for the nervous system. We can say that representatives of this group have the greatest influence on a person's memory and thinking. It supports the functioning of nerve cells and also prevents premature aging, protecting the brain from overload and stress. Low content or lack of B vitamins leads to serious disorders in the nervous system, decreasing a person's memory and intelligence.
This group of vitamins contains the most important vitamins for the brain - B1, B2, B3, B5, B6, B9, B12.
Thiamine - Vitamin B1
Thiamine - Vitamin B1, called the "vitamin of the mind", is the person who has the greatest impact on mental abilities and memory. With its deficiency, thoughts begin to confuse and memory decreases. Vitamin B1 directly protects the nervous system and plays a role in providing glucose to the brain.
With a full-fledged diet, a person is not deprived of this vitamin because it is found in a large number of products: oats and buckwheat (in the shell of most grains and husks), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - they are suppliers of thiamine.
It is well absorbed, but also degrades quickly and 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 gait;
- numbness in arms and legs;
- unreasonable irritability;
- depressed mood;
- crying and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis and paresis of the extremities may develop. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract may occur (upset stool, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin" that accelerates mental processes in the brain, is an accelerator of energy and metabolism in our body, participates in the synthesis of nerve cells and the work of neurotransmitters (biologically active substances through which nerve impulses are transmitted). in nerve cells). With its deficiency, doing sports will bring more fatigue than vigor and mobility. Vitamin B2 tolerates high temperatures well, but degrades quickly in light.
Riboflavin is supplied with meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rosehips.
Vitamin B2 deficiency results in:
- headaches;
- reduction in the speed of mental processes;
- sleep state;
- loss of appetite;
- weight loss;
- weakness.
In addition, skin changes appear - ulcers and cracks in the corners of the mouth (cheilitis), dermatitis of the skin of the chest and face; visual disturbances - photophobia, inflammation of the cornea and tears due to the mucous membrane of the eyes; Synthesis of adrenal hormones is impaired.
Nicotinic acid - Vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - Vitamin B3 - can be called the "calm vitamin". Vitamin takes part in the synthesis of enzymes and helps to obtain energy from food, with its deficiency the body experiences fatigue, depression, depression, insomnia. Additionally, nicotinamide plays a direct role in the biosynthesis of hormones (estrogens, progesterone, cortisol, testosterone, insulin, and others).
Overwhelming amounts of vitamin B3 are found in animal products: liver, eggs, kidneys, lean meat; vegetable products to a lesser extent - asparagus, parsley, carrot, garlic, green peas, pepper.
If it is absent on food, pellagra develops. 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 plays a role in fat metabolism, transmission of nerve impulses, and also triggers skin regeneration mechanisms. It was believed that a person could not be deficient in this vitamin.
However, considering that more than half of the pantothenic acid is destroyed during storage and cooking, the following symptoms may occur:
- limb numbness;
- memory impairment;
- sleep disorder;
- headaches;
- paresthesia (tingling) of the hands and feet;
- muscle pain.
To compensate for vitamin B5 deficiency, you need to include a variety of foods in your diet: meat, whole grains, nuts, offal, yeast. It is found in significant amounts in legumes, fresh vegetables, champignons, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - plays a role in the synthesis of neurotransmitters including serotonin. Therefore, its other name is "vitamin antidepressant".
The understatement causes the following symptoms:
- sleep state;
- irritability; blocking
- thinking;
- depression;
- feeling of anxiety.
Vitamin B6 is found in large amounts in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries and strawberries.
In addition, vitamin B6 affects metabolism, the state of the cardiovascular system, immunity, skin condition, hormone synthesis, absorption of hydrochloric acid and vitamin B12 in the stomach.
Folic acid - Vitamin B9
Folic acid - vitamin B9 - plays a role in the synthesis of neurotransmitters including dopamine and serotonin, that is, it affects the processes of excitation and inhibition in the central nervous system. In addition, vitamin B9 plays a role in protein exchange, transfer of genetic information during fetal development, and is necessary for the formation of normal blood cells. Together with vitamin B5, it slows the graying of the hair.
Ifis missing, symptoms occur:
- memory defect;
- fatigue;
- anxiety;
- anemia;
- insomnia and apathy.
Folic acid is found in large quantities in fresh dark green vegetables (asparagus, spinach, lettuce), most beans, wheat, avocados, and to a lesser extent in the liver, in egg yolk.
Cyanocobalamin - Vitamin B12
It is synthesized only by microorganisms, bacteria, blue-green algae in nature and accumulates mainly in the liver and kidneys of animals. Neither plants nor animals synthesize it. This "red vitamin" is found in animal products: fish, liver, kidneys, heart, oysters, seaweed, soy. Vitamin B12 helps our bodies switch from wakefulness to "sleep" to normalize mental processes and transfers short-term memory to long-term memory.
Cyanocobalamin deficiency leads to:
- chronic fatigue;
- confusion;
- hallucinations;
- tinnitus;
- irritability;
- dizziness;
- sleep state;
- memory loss;
- vision impairment;
- dementia;
- depression.
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 oxidative processes. It is necessary to keep neurotransmitters working in the brain.
Vitamin C is not synthesized in the body, it comes with foods: rosehips, black currants, sea buckthorn, parsley, sweet red pepper, citrus fruits, green onions, cabbage, horseradish, nettle, animal products are found only in the liver.
Tocopherol acetate - Vitamin E
This fat-soluble vitamin is an excellent antioxidant that first of all cleanses toxins and free radicals from brain tissue. It is included in the lipid composition of cell membranes. A diet rich in foods containing vitamin E helps to protect the body from heart attack and atherosclerosis, preventing the development of dementia.
For this, green peas, wheat and rye sprouts, beans, green lettuce, lentils and oats should be included in the diet as well as unrefined oils (olive, soy, corn).
Calciferol - Vitamin D
It enters the body with food and is synthesized in the skin under the influence of ultraviolet rays. Calciferol is the "main conductor" of calcium metabolism in the body. In addition to its important effect on bone and tooth formation, growth and development of cells, vitamin D is essential for the correct transmission of nerve impulses and muscle contraction.
Found in large quantities in animal products: butter, fatty fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - Vitamin P
Vitamin P's main effect is to reduce capillary permeability and fragility. In combination with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding in the brain. It is rich in vitamin P citrus fruits, rosehips, black chokeberries, green tea, apples.
In addition to a balanced diet, we should not forget the use of vitamins and other ways to prevent dementia. This is the only way to get good memory, vitality and optimism in old age.