An insufficient amount of vitamins in the human body negatively affects the activity of the brain, leading to disturbances in cognitive functions. The main signs of vitamin deficiency are the loss of the ability to perceive and remember information, impaired attention, forgetfulness, absenteeism, lethargy, fatigue, bad mood.
To prevent this condition, you need to take vitamins regularly and also supplement your diet with foods that improve brain function.
What role do vitamins play
The root behind the word "vitamins" means life. The body's ability to work properly and productively actually depends on what organic substances we assimilate with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the firmness and elasticity of tissues, including vascular walls. This leads to improved blood formation and nourishes the brain.
- Promote the acceleration of redox reactions and thereby increase metabolism, release energy from proteins, fats, carbohydrates.
- With antioxidant properties, they prevent the destruction of cells by products of biochemical reactions.
To maintain the active work of the brain, it is necessary to constantly monitor the vitamin and mineral balance. And in case of deficiency, you need to rebuild the vitamin reserve by choosing the right food and taking vitamin complexes that contain various low molecular weight organic compounds.
What vitamins are needed for the brain
Cognitive brain dysfunctions are more common with age. Among the causes of this condition are endocrine disorders (thyroid gland, metabolism), pathologies of the digestive system, frequent stress and excessive physical activity that require huge energy costs. In this case, vitamins should come to the rescue. Among the large number of them, one can identify the most important ones that ensure the efficient work of the brain. These include:
Beta-carotene
Yellow-orange pigment that is converted to vitamin A. Protects brain cells, prevents loss of cognitive function, promotes the development of memory. Lack of pigment threatens pathologies of the visual organs, adversely affects growth and development in childhood.
Vitamins B
They are represented by a whole group, and each of its representatives is of great importance to the human body:
- thiamine (B1) helps the absorption of carbohydrates and stores energy, its deficiency destroys the digestive system;
- riboflavin (B2) promotes efficient oxygen uptake, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in case of decreased blood supply;
- pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine and helps to transmit nerve impulses to the brain;
- pyridoxine (B6) - produces hormones that are responsible for cognitive processes, synthesizes enzymes that break down proteins and are needed to create new cells;
- folic acid (B9) - promotes cell reproduction, the formation of serotonin, adrenaline, dopamine, necessary by pregnant women for the development of a pregnant fetus;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens vascular walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
It prevents degeneration of brain cells, helps the gland to be better absorbed. In combination with tocopherol, it is used to treat pathologies associated with decreased blood supply, reducing the risk of developing a malignant tumor.
Calciferol (Vitamin D)
It activates assimilation of phosphorus and calcium, which are part of the brain cells, improves cognitive abilities (memory, attention), mood. The lack of this organic compound becomes the cause of 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 function of blood vessels and blood coagulation. Thanks to him, calcium is absorbed more easily. Deficiency threatens blockage of blood vessels, development of memory loss and a violation 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 - the so-called omega-3 fats - also have an effect on improving brain performance. 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 a well-coordinated work, he needs good nutrition. The food consumed 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): includes polyunsaturated acids, vitamins B1, B2, C, carotene as well as iron, iodine, magnesium, zinc, etc. They prevent premature aging of the body, activate the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improves memory and vision, prevents pathologies of the heart and blood vessels, increases efficiency.
- Eggs (chicken, quail): rich in lutein, which prevents the development of heart attacks and strokes. Doctors do not recommend eating more than 2 pieces a day.
- High quality dark chocolate: in moderate amounts it stimulates brain activity, improves the supply of oxygen, dilates blood vessels. Magnesium and phosphorus contained in it contribute to the nutrition of cells.
- Carrots: inhibits aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain and helps improve mental performance.
- Seaweed: contains iodine, which helps fight irritability, insomnia, depression, memory loss.
- Fatty sea fish (mackerel, salmon, tuna): a source of omega -3 polyunsaturated fatty acids - good for the brain.
- Chicken, turkey, beef: contains protein, selenium and B vitamins.
- Spinach: a real storehouse of vitamins A, C, K and iron - prevents the development of heart attacks and strokes.
- Legumes (lentils, beans): Give a clear mind and mindset.
To organize the full function 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 harmful effect on brain cells;
- eat fractionally 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 work and rest system, an active lifestyle, a balanced diet and intake of vitamin and mineral complexes will maintain the health of your brain for a long time.