VITAMINS FOR THE BRAIN AND MEMORY

Everyone knows that vitamins are necessary for our body, but few people are aware that these substances are necessary for the brain to function properly. In addition, in order to preserve memory and thinking, certain groups of vitamins are required, 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 representatives of this group have the greatest influence on a person's memory and thinking. They support the function of nerve cells and also prevent premature aging, protect the brain from overload and stress. Low content or complete absence of B vitamins leads to severe disorders of the nervous system, reduces memory and intelligence in a person.

This group of vitamins includes the most important vitamins for the brain - B1, B2, B3, B5, B6, B9, B12.

Thiamin - Vitamin B1

Thiamine - vitamin B1 is called the "vitamin of the mind", it is the one that has the greatest influence on mental abilities and memory. With its deficiency, the mind begins to become confused and the memory diminishes. Vitamin B1 directly protects the nervous system and is involved in giving the brain glucose.

With a complete diet, a person does not lack this vitamin, as it is contained in a large number of products: oats and buckwheat (many in the peel of grains and shells), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - are suppliers of thiamine.

It is well absorbed but also degraded rapidly, especially under the influence of alcohol, nicotine, sugar, tea tannins.

Vitamin B1 deficiency causes symptoms:

• memory stick
• muscle weakness;
• high physical and mental fatigue;
• impaired coordination and gait;
• numbness in the limbs
• unreasonable irritability
• depressed mood;
• tears and anxiety
• sleep disorders.

In severe cases, polyneuritis, paralysis and paresis of the extremities may develop. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract can be observed (disturbed stools, constipation, nausea).

Riboflavin - Vitamin B2

Vitamin B2 - riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, including accelerating mental processes in the brain, participating in the synthesis of nerve cells and working with neurotransmitters (biologically active substances through which nerve impulses are transmittednerve cells). With its deficiency, sports will cause fatigue rather than strength and activity. Vitamin B2 tolerates high temperatures well, but degrades quickly in light.

Riboflavin is supplied by meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.

Vitamin B2 deficiency results in:

• headache
• decrease in the speed of mental processes;
• sleepiness
• loss of appetite
• weight loss;
• weakness.

In addition, skin changes occur - sores and cracks in the corners of the mouth (cheilitis), dermatitis in the skin of the chest and face; visual disturbances - photophobia, lacrimation 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 "soot vitamin". Vitamin is involved in the synthesis of enzymes and helps to extract energy from food, with lack of it the body experiences fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogens, progesterone, cortisol, testosterone, insulin and others).

An overwhelming amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meats; to a lesser extent vegetable products - asparagus, parsley, carrots, garlic, green peas, peppers.

If not found in 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 triggers the mechanisms of skin regeneration. It was previously assumed that a person cannot be deficient with this vitamin.

However, given that more than half of the pantothenic acid is destroyed during storage and cooking, the following symptoms may occur:

• numbness in the limbs;
• impaired memory
• sleep disorder
• headache
• paresthesias (tingling) in hands and feet
• muscle pain.

To compensate for the lack of vitamin B5, include a variety of foods in your diet: 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. Hence its second name is "vitamin antidepressant".

Deficiency causes the following symptoms:

• sleepiness
• irritability
• inhibition of thinking;
• depression
• feeling anxious.

Vitamin B6 is found in large amounts in yeasts, grains, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries, 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, that is, it affects the processes of excitation and inhibition in the central nervous system. Vitamin B9 is also involved in the exchange of proteins, the transfer of genetic information during fetal development, it is necessary for the formation of normal blood cells. And in combination with vitamin B5 it lowers the toning of hair.

If it is missing, symptoms will occur:

• impaired memory
• fatigue;
• feeling anxious
• anemia;
• insomnia and apathy.

Folic acid is found in large amounts in fresh dark green vegetables (asparagus, spinach, lettuce), much of it is found in beans, wheat, avocados and in a small amount in the liver, the 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 contained in animal products: fish, liver, kidneys, heart, oysters, it is also found in seaweed, soy. Vitamin B12 helps our body switch from wakefulness to "sleep" state to normalize mental processes and transfer short-term memory to long-term memory.

Lack of cyanocobalamin leads to:

• chronic fatigue
• confusion of consciousness;
• hallucinations;
• rings in the ears
• irritability
• dizziness
• sleepiness
• memory stick
• 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. Required to maintain the function 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 pepper, citrus fruits, green onions, cabbage, horseradish, stinging nettle, from animal products it is found only in the liver.

Tocopherol Acetate - Vitamin E

This fat-soluble vitamin is, above all, an excellent antioxidant that removes toxins and free radicals from brain tissue. It is included in the lipid composition of cell membranes. A diet rich in foods that contain vitamin E helps protect the body against heart attacks and atherosclerosis, thereby preventing the development of dementia.

For this, unrefined oils (olives, soybeans, maize) as well as green peas, wheat and rye sprouts, beans, green salad, lentils and oats must be included in the diet.

Calciferol - Vitamin D

Enters the body with food and is synthesized in the skin under the influence of ultraviolet rays. Calciferol is the "main leader" of calcium metabolism in the body. In addition to the important effect on the formation of bones and teeth, growth and development of cells, vitamin D is necessary for the correct transmission of nerve impulses and muscle contraction.

It is found in large quantities in animal products: butter, 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, rosehips, black chokeberries, 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, strength and optimism in old age.