Insufficient amount of vitamins in the human body negatively affects the activity of the brain, which leads to cognitive impairment. The main signs of vitamin deficiency are loss of the ability to perceive and remember information, impaired attention, forgetfulness, distraction, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly, and also supplement your diet with foods that improve brain function.
What is the role of vitamins
The root behind the word "vitamins" means life. In fact, the body's ability to function properly and productively depends on what organic substances we absorb with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the hardness and elasticity of tissues, including vascular walls. This improves blood circulation and nourishes the brain.
- Promote the acceleration of redox reactions, thus increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- Possessing antioxidant properties, they prevent the destruction of cells from the products of biochemical reactions.
In order to maintain the active work of the brain, it is necessary to constantly monitor the vitamin-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.
What vitamins are needed for the brain
Cognitive brain dysfunctions are more common with age. Among the causes that provoke this condition are endocrine disorders (thyroid gland, metabolism), pathologies of the digestive system, frequent stress and excessive physical activity, which require huge energy expenditures. In this case, vitamins should come to the rescue. Among the large number of them can be identified the main ones that ensure the effective functioning of the brain. They include:
Beta carotene
Yellow-orange pigment, which is transformed into vitamin A. Protects brain cells, prevents loss of cognitive function, promotes memory development. Pigment deficiency threatens the pathologies of the organs of vision, adversely affects the growth and development in childhood.
Vitamins B
They are represented by a whole group and each of its representatives is of great importance for the human body:
- thiamine (B1) supports the absorption of carbohydrates and stores energy, its lack destroys the digestive system;
- riboflavin (B2) promotes efficient absorption of oxygen, relieves fatigue, supplies the body with energy;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in case of impaired blood supply;
- pantothenic acid (B5) - involved in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, supporting the transmission of nerve impulses to the brain;
- pyridoxine (B6) - produces hormones responsible for cognitive processes, synthesizes enzymes that break down proteins and are needed to create new cells;
- folic acid (B9) - promotes cell proliferation, the formation of serotonin, adrenaline, dopamine, it is necessary for pregnant women for the development of gestational fetus;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens blood vessel 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 better absorbed. In combination with tocopherol is used in the treatment of pathologies associated with impaired blood supply, reduces the risk of developing malignant tumors.
Calciferol (vitamin D)
It activates the absorption of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. The lack of this organic compound causes 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 clotting. Thanks to it, calcium is absorbed more easily. Deficiency threatens with blockage of blood vessels, development of amnesia and disruption 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 function. 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 perform the vital functions of the body. To maintain well-coordinated work, he needs good nutrition. Consumed food should contain useful vitamins and minerals.
Here is a list of healthy foods for the brain that you should regularly include in your diet:
- Nuts (walnuts, pine nuts, almonds): include polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc and others. Prevent premature aging of the body, activate the brain.
- Fruits (blueberries, blackberries, blueberries, 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 attack and stroke. Doctors recommend eating no more than 2 pieces a day.
- High-quality dark chocolate: in moderate amounts stimulates the brain, improves its oxygen supply, dilates blood vessels. The magnesium and phosphorus contained in it contribute to the nutrition of the cells.
- Carrots: prevents aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helping to improve mental performance.
- Algae: contains iodine, which helps fight irritability, insomnia, depression, amnesia.
- Oily sea fish (mackerel, salmon, tuna): a source of omega-3 polyunsaturated fatty acids - good for the brain.
- Chicken, turkey, beef: contains proteins, selenium and B vitamins.
- Spinach: a real storehouse of vitamins A, C, K, as well as iron - prevents the development of heart attack and stroke.
- Legumes (lentils, beans): Provide a clear mind and speed of thinking.
In order to organize the proper 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 partially 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 should be consumed daily until 16. 00;
- give up alcohol, caffeine, fatty foods, sweets and flour products.
Adherence to the regime of work and rest, active lifestyle, balanced diet and intake of vitamin and mineral complexes will maintain the health of your brain for a long time.