The human brain is an incredibly complex entity in our body. The center of the nervous system consumes up to 25% of all energy consumption, while its weight is a maximum of two percent of the total body weight. For full and uninterrupted brain activity, it is necessary to ensure the supply of carbohydrates, proteins, polyunsaturated fatty acids. Foods must contain amino acids, minerals and vitamins for the brain and memory.
Brain Connections
Let's start reviewing the B group vitamins that are essential for the central nervous system. They are united by the following factors:
- they contain nitrogen;
- is considered as water soluble;
- has a similar effect on the body
- are often found together in the same products;
Initially, after the discovery, scientists thought they were dealing with only one vitamin, and only over time did they find that these are different compounds with similar properties. There are 7 essential B-group vitamins:
- B1 or thiamine- necessary for a clear mind and strong memory. In addition, it reduces fatigue as it participates in almost all metabolic processes in the body associated with 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, affecting vision.
- B3 or nicotinic acidis 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 necessary for the synthesis of fatty acids, which 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 thought process. She is responsible for the formation and function of the immune system and circulatory system. It is especially important in the first trimester of pregnancy for the healthy development of fetal neural tubes.
- B12- helps to form the melonic 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. Losing elementary particles makes cells 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 activity.
Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and assimilation of substances in Group B depends on its level.
Vitamin E is required 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 the action of ascorbic acid, prevent 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 not able to synthesize on its own. Eating foods that contain 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 it is made up of amino acids.
Most of all, the brain requires:
- Glycineis an essential amino acid (ATA), although it is synthesized by the body, it must be supplied with food. Glycine normalizes the psychological and emotional state, stabilizes brain activity and to some extent neutralizes the influence of alcohol. This ATK improves sleep, sets 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 most important building block for phenylethylamine that helps you fall in love. Tyrosine, on the other hand, is the most potent antidepressant among amino acids. Thanks to this ATK, not only do signs of depression disappear, it also relieves the symptoms of premenstrual cycle. These amino acids help overcome caffeine addiction.
- Tryptophan- in sufficient amount in the body relieves headaches and irritability. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medications containing this drug must be taken in the complex treatment of schizophrenia and neuroses. It is drunk during treatment for anorexia and bulimia. To some extent, depression disappears after taking this amino acid.
For normal brain function, you need to consume enough amino acids with food. The function of the central nervous system does not work without microelements.
Lack of zinc causes the development of depression as well as neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning ability and memory. Its deficiency can cause headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If it is not enough in the body, neurodegenerative diseases can develop.
Fog of consciousness and impaired brain function are a clear sign of iron deficiency.
Which products contain more useful stuff
The undeniable fact is that it is natural for a person to receive the necessary vitamins to improve memory and cerebral cortex function from natural food. Let us consider which of them are most suitable for normal performance of cognitive functions.
Leading in the field of B-vitamin content are peas. It has a beneficial effect on all brain functions. Peas are followed by oatmeal - an assistant against insomnia, a good antidepressant. Then there are walnuts, unpolished rice (in a dark shell), green vegetables, meat and dairy products.
Eating fatty fish helps 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 equivalent to omega-3 in composition, so these acids are used to generate nerve cells. If you eat this drug in sufficient quantities, in old age you can suspend mental decline and avoid neurodegenerative diseases. 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 beneficial for brain activity. So a cup of aromatic drink not only refreshes in the morning, but also has a good effect on brain activity.
Caffeine allows:
- cheered up;
- increases attention by blocking the synthesis of adenosine, which causes drowsiness;
- increase concentration.
Despite the controversy surrounding the aromatic drink, the caffeine and antioxidants in coffee make the brain work more productively. Moderate coffee consumption lowers 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 nerve cell aging and the development of brain diseases. This is due to the high content of antioxidants in berries. These drugs help improve concentration and sometimes help with short-term memory loss.
The main ingredient in curry, turmeric not only gives food a special taste, but also to life. Curcumin helps stimulate blood circulation and memory.
Turmeric is very beneficial because it:
- stimulates the growth of brain cells;
- fights blues 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 food you get the most out of curcumin.
A vegetable like broccoli that is not loved by most children contains 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 fats, which are found in large amounts in brain cells.
Vitamin K maintains alertness, and the antioxidants in broccoli help the body resist brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many microelements: 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 that can improve mood and slow brain aging.
Nuts complement the list of brain-friendly foods. In addition to B-group vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external resemblance between 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, kiwi, guava, peppers and strawberries.
Eggs are an excellent source of vitamins, folate and choline. They prevent brain aging and melancholy.
Although the effects of the egg on the body are not yet fully understood, the benefits of eating them have long been known.
Green tea also improves brain function. It contains high 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, a comprehensive balanced diet is a relatively inexpensive and effective way to improve human brain activity and memory.
It is best to eat fresh, organic foods and keep your daily fluid intake.
Our nutrition directly affects the stable function of the brain. To keep it active, in addition to nutrition, you need to exercise regularly and train your cognitive abilities.
Drugs from the pharmacy
In the modern world, it is very difficult to give you natural vitamins. During the processing of food (sterilization, preservation, exposure to high and low temperatures) most nutrients are lost. The way out of this situation is to compensate for the missing elements using 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 where a tablet contains an entire vitamin complex that is necessary for the brain. It is often combined with trace elements. A partially comprehensive approach is also used which contains vitamins from a group, for example group B.
Preparations with an active ingredient (folic acid, vitamin C) are also prepared. Their benefits include low cost, less likelihood of overdose and allergic reactions.
There are medicines that contain vitamins enriched with nootropic supplements to improve memory and focus.
Brain-stimulating amino acids and omega-3 acids stand out separately.
Pharmaceutical preparations for improving 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 need to take supplements and vitamins as they tone the brain tissue and help restore the elasticity of the blood vessels.
Do not expect a rapid effect of taking vitamins. Changes will be visible with regular medication.
Age-related cognitive decline awaits anyone who has lived long enough. However, the preventive measures taken in time make it possible to maintain the normal activity of the brain in the future.
You need to eat a balanced diet and try to consume more natural foods that contain 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 replenish the lack of vitamins with synthesized drugs.