Everyone knows that vitamins are necessary for our body, but few people realize that these substances are necessary for the proper functioning of the brain. In addition, to preserve memory and thinking, certain groups of vitamins are needed, 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 the representatives of this group have the greatest influence on a person's memory and thinking. They support the functioning of nerve cells, and also prevent premature aging, protect the brain from overload and stress. Low content or complete lack of B vitamins leads to severe disorders of the nervous system, reduces memory and intelligence.
This group of vitamins includes the most important vitamins for the brain - B1, B2, B3, B5, B6, B9, B12.
Thiamine - vitamin B1
Thiamine - vitamin B1, is called "vitamin of the mind", it is he who has the greatest impact on mental abilities and memory. With its absence, thoughts begin to become confused and memory decreases. Vitamin B1 directly protects the nervous system and is involved in providing the brain with glucose.
With a good diet a person does not lack this vitamin, as it is contained in a large number of products: oats and buckwheat (many in the shell of grains and flakes), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - are suppliers of thiamine.
It is well absorbed, but also quickly and decomposes, 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; tingling in the limbs;
- unreasonable irritability;
- depressed mood;
- tearfulness and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis and paresis of the limbs may develop. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract can be observed (stool disorders, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, including accelerates mental processes in the brain, participates in the synthesis of nerve cells and the work of neurotransmitters (biologically active substances through which nerve impulses are transmitted)nerve cells). With its absence, playing sports will bring fatigue, not vigor and activity. Vitamin B2 tolerates high temperatures well, but decomposes quickly to light.
Riboflavin is supplied from meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.
Vitamin B2 deficiency leads to:
- headache;
- reducing the speed of mental processes;
- drowsiness;
- 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, tearing due to inflammation of the cornea and mucous membranes of the eyes; the synthesis of adrenal hormones is disturbed.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called the "calm vitamin". The vitamin is involved in the synthesis of enzymes and helps to extract energy from food, in the absence of such the body experiences fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogen, progesterone, cortisol, testosterone, insulin and others).The predominant amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat; to a lesser extent plant products - asparagus, parsley, carrots, garlic, green peas, black pepper.
If it is missing from 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 is involved in fat metabolism, in the transmission of nerve impulses and also activates the mechanisms of skin regeneration. It used to be thought that a person could not be deficient in this vitamin.
However, given that more than half of pantothenic acid is destroyed during storage and cooking, the following symptoms may occur:
- tingling in the limbs;
- memory corruption;
- sleep disturbance;
- headache;
- paresthesias (tingling) of the hands and feet;
- muscle pain.
To compensate for the deficiency of vitamin B5, you should include in your diet a variety of foods: meat, whole grains, hazelnuts, offal, yeast. A significant amount is found in legumes, fresh vegetables, mushrooms, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Therefore, its other name is "vitamin antidepressant".
Deficiency causes the following symptoms:
- drowsiness;
- irritability;
- inhibition of thinking;
- depression;
- feeling anxious.
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 the metabolism, the state of the cardiovascular system, immunity, the condition of the skin, the synthesis of hormones, hydrochloric acid in the stomach and the absorption of vitamin B12.
Folic acid - vitamin B9
Folic acid - vitamin B9 - is involved in the synthesis of neurotransmitters, including dopamine and serotonin, ie it affects the processes of excitation and inhibition in the central nervous system. Also, vitamin B9 is involved in protein metabolism, the transfer of genetic information during fetal development is necessary for the formation of normal blood cells. And in combination with vitamin B5 slows down hair whitening.
If missing, symptoms appear:
- memory corruption;
- fatigue;
- feeling anxious;
- anemia;
- insomnia and apathy.
Folic acid is found in large quantities in fresh dark green vegetables (asparagus, spinach, lettuce), many of which are found in beans, wheat, avocados and to a lesser extent in the liver, egg yolk.
Cyanocobalamin - vitamin B12
In nature, it is synthesized only by microorganisms, bacteria, blue-green algae 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, and is also found in algae, soy. Vitamin B12 helps our body to go from wakefulness to sleep, to normalize mental processes, to transfer short-term memory to long-term memory.
Lack of cyanocobalamin leads to:
- chronic fatigue;
- confusion;
- hallucinations;
- ringing in the ears;
- irritability;
- dizziness;
- drowsiness;
- memory loss;
- visual impairment;
- dementia;
- depression.
In addition to 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 required to maintain the work of neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with food: rose hips, blackcurrants, sea buckthorn, parsley, sweet red peppers, citrus fruits, green onions, cabbage, horseradish, nettle, from animal products is found only in the liver.
Tocopherol acetate - vitamin E
This fat-soluble vitamin is above all an excellent antioxidant, freeing brain tissue from toxins and free radicals. It is included in the lipid composition of cell membranes. A diet rich in foods containing vitamin E helps protect the body from heart attacks and atherosclerosis, thus preventing the development of dementia.
Therefore, unrefined oils (olive, soy, corn) as well as green peas, wheat and rye sprouts, beans, lettuce, lentils and oats should be included in the diet.
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 influence on bone and tooth formation, cell growth and development, vitamin D is needed for the proper transmission of nerve impulses and muscle contraction.
It is present in large quantities in animal products: oil, oily fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - Vitamin P
The main effect of vitamin P is to reduce capillary permeability and fragility. Together with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding in the brain. Rich in vitamin P citrus fruits, rose hips, black chokeberry, green tea, apples.
In addition to a balanced diet and the use of vitamins, we must not forget about other ways to prevent dementia. This is the only way to achieve good memory, cheerfulness and optimism in old age.