The human brain is an incredibly complex device in our body. The center of the nervous system consumes up to 25% of all energy expenditure, while its weight is a maximum of two percent of total body weight. For complete and continuous brain activity it is necessary to ensure the supply of carbohydrates, proteins, polyunsaturated fatty acids. Food should contain amino acids, minerals and vitamins for the brain and memory.
Brain connections
Let's start with a review of B vitamins, which are essential for the central nervous system. They are united by the following factors:
- contain nitrogen;
- are considered water soluble;
- have a similar effect on the body;
- are often found together in the same products;
Initially, after the discovery, scientists believed that they were dealing with only one vitamin and only over time found that these are different compounds with similar properties. There are 7 main B vitamins:
- B1 or thiamine- necessary for a clear mind and strong memory. It also reduces fatigue, as it is involved in almost all metabolic processes in the body related to energy production.
- 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.
- B3 or nicotinic acidare needed for concentration, improving memory. Protects us from stress. Helps red blood cells transport oxygen.
- B5 or pantothenic acidis an essential element that allows the production of neurotransmitters that transmit an electrochemical impulse between neurons. Pantothenic acid is needed for the synthesis of fatty acids that are responsible for long-term memory.
- B6 or pyridoxine- also involved in the production of neurotransmitters. It also helps in the absorption of amino acids necessary for the normal functioning of the brain.
- B9 or folic acid- improves memory and speed of the thought process. It is responsible for the formation and functioning of the immune and circulatory systems. This is especially important in the first trimester of pregnancy for the healthy development of the fetal neural tube.
- 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 it provides oxygen to the brain.
Antioxidants
Billions of living cells in our body are constantly attacked by free radicals - molecules with one or more missing electrons. By losing elementary particles, cells become unable to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (the metabolic precursor of vitamin A) resist free radical damage to brain tissue.
These vitamins improve memory and brain function.
Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and assimilation of B substances 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 is able to increase the benefits of ascorbic acid 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 is unable to synthesize on its own. Eating foods containing omega-3s can help protect the brain from cognitive impairment and improve concentration and memory.
Protein is needed as a building material for the cells of our body and consists of amino acids.
Mostly the brain requires:
- Glycineis an essential amino acid (ATA), although synthesized by the body, it must be supplied with food. Glycine normalizes the psychological and emotional state, stabilizes brain activity, to some extent neutralizes the effects of alcohol. This ATK improves sleep, adjusts biorhythms.
- 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 increase the pain threshold. Phenylalanine is the main building block of phenylethylamine, which helps you fall in love. Tyrosine, on the other hand, is the most powerful antidepressant among amino acids. Thanks to this ATC not only the signs of depression disappear, but also relieve the symptoms of the premenstrual cycle. These amino acids help to overcome caffeine addiction.
- Tryptophan- in sufficient quantities in the body will relieve headaches and irritability. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medicines containing this substance should be taken in the complex treatment of schizophrenia and neurosis. It is drunk during therapy for anorexia and bulimia. To some extent, after taking this amino acid, depression disappears.
For normal brain function, you need to consume enough amino acids with food. The functioning of the central nervous system is not complete without trace elements.
Zinc deficiency provokes the development of depression, as well as neurological diseases - Alzheimer's and Parkinson's disease. Magnesium improves the ability to learn and memory. Its deficiency can provoke headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If there is not enough in the body, then neurodegenerative diseases can develop.
Nebulae 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 receive the necessary vitamins to improve memory and the functioning of the cerebral cortex from natural food. Let's look at which of them are most suitable for normal performance of cognitive functions.
The leader in the content of B vitamins is peas. It has a beneficial effect on all brain functions. Peas are followed by oatmeal - a helper in insomnia, a good antidepressant. Then there are walnuts, unpolished rice (in a dark shell), green vegetables, meat and dairy products.
Eating oily fish will help improve brain function. It contains a large amount of omega-3 fatty acids, which stimulate memory and improve the perception of information.
The human brain is 60% fat, which is similar in composition to omega-3, so these acids are used to generate nerve cells. If you eat this substance in sufficient quantities, then in old age you can stop the mental decline and avoid neurodegenerative diseases. The lack of omega-3 in the body can provoke a state of depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants that are good for brain activity. So a glass of aromatic drink not only invigorates in the morning, but also has a good effect on brain activity.
Caffeine allows:
- cheer up;
- increase alertness by blocking the synthesis of adenosine, which causes drowsiness;
- increase in concentration.
Despite the controversy over the aromatic beverage, the caffeine and antioxidants in coffee make the brain work more productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are contraindicated to drink this drink.
Blueberries are another useful and unique product that fights the aging of nerve cells and the development of brain diseases. This is due to the high content of antioxidants in the fruit. These substances help to improve concentration and sometimes help with short-term memory loss.
The main ingredient in curry, turmeric, gives not only a special taste 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 blue and melancholy: 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 out of curcumin.
Vegetables like broccoli, unloved by most children, contain a huge amount of nutrients. One hundred grams of the plant contains more than 100% of the daily value of vitamin K: the body uses it to create fat, which is found in large quantities in brain cells.
Vitamin K maintains vigilance, and the antioxidants in broccoli help the body resist brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many trace elements: zinc, magnesium, copper, iron. It is definitely necessary to include pumpkin seeds in your diet to improve the quality of mental activity.
Eating a bar of dark chocolate or drinking cocoa is good. These foods are rich in flavonoids, antioxidants and caffeine, which can improve mood and slow down the aging of the brain.
Nuts complete the list of brain-sparing foods. In addition to B vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external similarity of walnuts and the human brain is not accidental?
One orange a day in the diet provides the body with a daily need for vitamin C, and also prevents the aging of the brain by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwis, guavas, peppers and strawberries.
Eggs are an excellent source of vitamins, folic acid and choline. They prevent brain aging and melancholy.
Despite the fact that 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 as well as L-theanine, which can help reduce anxiety, reduce fatigue and relax. Among other things, green tea helps improve memory.
In conclusion, it should be said that a complete balanced diet is a relatively inexpensive and effective way to improve human brain activity and memory.
It is best to eat fresh, organic food and follow your daily fluid intake.
Our nutrition directly affects the stable functioning of the brain. To keep it active, in addition to nutrition, you need to train regularly and train your cognitive abilities.
Medicines from the pharmacy
In today's world it is very difficult to get natural vitamins. During food processing (sterilization, canning, exposure to high and low temperatures), most nutrients are lost. The way out of this situation is to compensate for the missing elements with the help of analogues synthesized by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. Remedies are very popular in which one tablet contains a whole vitamin complex necessary for the brain. It is often combined with trace elements. A partial holistic approach is also used, which contains vitamins from one group, for example group B.
Preparations with one active ingredient (folic acid, vitamin C) are also produced. Their advantages include low cost, less likelihood of overdose and allergic reactions.
There are medications that include vitamins enriched with nootropic supplements to improve memory and focus.
Amino acids that stimulate the brain and omega-3 acids stand out separately.
Pharmaceuticals to 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. Older people should take nutritional supplements and vitamins, as they tone the brain tissue, help restore the elasticity of blood vessels.
Don't expect a quick effect from taking vitamins. The changes will be visible with regular medication.
Age-related cognitive decline awaits anyone who has lived long enough. But timely preventive measures will allow to maintain normal brain activity in the future.
You need to eat a balanced diet, trying to consume more natural foods containing antioxidants and vitamins for mental activity. In the period of great mental stress, seasonal lack of fresh fruits and vegetables, in old age it is desirable to compensate for the lack of vitamins with synthesized drugs.