An insufficient amount of vitamins in the human body adversely affects the activity of the brain, which leads to disorders of cognitive functions. The main signs of vitamin deficiency are loss of the ability to perceive and remember information, impaired attention, forgetfulness, distraction, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly and also supplement the diet with foods that improve brain function.
What is the role of vitamins?
The root underlying the word "vitamins" means life. In fact, the body's ability to function properly and productively depends on the organic substances that we assimilate with food.
Vitamins help the body to perform the following functions:
- They produce collagen, which strengthens and improves the firmness and elasticity of tissues, including the vascular walls. This leads to better blood formation and nourishes the brain.
- Promotes the acceleration of redox reactions, thus increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- Possessing 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 balance of vitamins and minerals. And in case of shortage, replenish 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 reasons that cause this condition are endocrine disorders (thyroid, metabolism), digestive system pathologies, frequent stress and excessive physical activity that require enormous energy costs. In this case, vitamins must come to the rescue. Among the large number of them, the main ones that guarantee the effective functioning of the brain can be highlighted. These include:
Beta carotene
Yellow-orange pigment that is transformed into vitamin A. Protects brain cells, prevents loss of cognitive function, promotes memory development. Pigment insufficiency threatens the pathologies of the organs of vision, adversely affects growth and development in childhood.
Vitamins B
They are represented by a whole group, and each of their representatives is of great importance to the human body:
- thiamine (B1) helps the absorption of carbohydrates and stores energy, its lack destroys the digestive system;
- riboflavin (B2) promotes effective oxygen absorption, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in case of poor blood supply;
- Pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, which helps to transmit nerve impulses to the brain;
- pyridoxine (B6): produces hormones responsible for cognitive processes, synthesizes enzymes that break down proteins and are necessary to create new cells;
- folic acid (B9) - promotes cell reproduction, pregnant women need the formation of serotonin, adrenaline, dopamine for the development of a fetus in gestation;
- cyanocobalamin (B12): reduces bad cholesterol, strengthens vascular walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
It prevents the degeneration of brain cells, helps the gland to be better absorbed. In combination with tocopherol, it is used in the treatment of pathologies associated with poor blood supply, reduces the risk of developing a malignant tumor.
Calciferol (vitamin D)
Activates the assimilation of phosphorus and calcium, which are part of 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 functioning of blood vessels and blood clotting. Thanks to it, calcium is absorbed more easily. The shortage threatens with blockage of blood vessels, the development of amnesia 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, 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 job, you need good nutrition. The food eaten should contain useful vitamins and minerals.
Here is a list of healthy brain foods that you should regularly include in your diet:
- Nuts (walnuts, pine nuts, almonds): include 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, blueberries, strawberries) - improve memory and vision, prevent pathologies of the heart and blood vessels, increase efficiency.
- Eggs (chicken, quail): rich in lutein, which prevent the development of heart attacks and strokes. Doctors recommend eating no more than 2 pieces a day.
- High-quality dark chocolate: in moderation, it stimulates the activity of the brain, improves its oxygen supply, dilates the blood vessels. The magnesium and phosphorus it contains contribute to the nutrition of cells.
- Carrots: inhibits aging by preventing the destruction of brain cells.
- Beetroot: increases blood flow to the brain, which helps improve mental performance.
- Seaweed: contains iodine, which helps in the fight against irritability, insomnia, depression, amnesia.
- Fatty sea fish (mackerel, salmon, tuna): a source of polyunsaturated omega-3 fatty acids, good for the brain.
- Chicken, turkey, beef: contains protein, selenium and B vitamins.
- Spinach - a true storehouse of vitamins A, C, K, as well as iron, prevents the development of heart attacks and strokes.
- Legumes (lentils, beans): provide a clear mind and speed of thought.
To organize the full functioning 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 detrimental effect on brain cells;
- eat fractionally small portions: 5-6 meals per day;
- fish in the diet should be at least 3 times a week;
- complex carbohydrates, vegetables and fresh fruits should be consumed daily until 16: 00;
- give up alcohol, caffeine, fatty foods, sweet and flour products.
Compliance with the regime of work and rest, an active lifestyle, a balanced diet and the intake of vitamin-mineral complexes will preserve the health of your brain for a long time.