The human brain is an incredibly complex device in our body. The central nervous system consumes up to 25% of all energy costs, while its weight is a maximum of two percent of total body weight. For full and uninterrupted brain activity, it is necessary to ensure the supply of carbohydrates, proteins, polyunsaturated fatty acids. Food should contain amino acids, minerals and vitamins for the brain and memory.
Brain Connections
Let's start reviewing the B vitamins essential for the central nervous system. They are linked by the following factors:
- contain nitrogen;
- are considered soluble in water;
- have a similar effect on the body;
- are often found together in the same products;
Initially, after the discovery, scientists believed they were dealing with a single vitamin, and only over time did they discover that they were different compounds with similar properties. There are 7 essential vitamins of group B:
- B1 or thiamine: necessary for a clear mind and strong memory. In addition, it reduces fatigue, since it participates in almost all the metabolic processes of the body associated with the production of energy.
- B2 or riboflavin: affects the quality and speed of brain reactions, participates in the formation of red blood cells, the synthesis of hemoglobin and the absorption of iron. Riboflavin is responsible for the activity of the adrenal glands, affects vision.
- B3 or nicotinic acidis necessary to improve concentration and memory. It protects us from stress. Helps red blood cells carry 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, responsible for long-term memory.
- B6 or pyridoxine: they also participate in the production of neurotransmitters. It also helps in the absorption of amino acids necessary for normal brain function.
- B9 or folic acid: improves memory and the speed of the thought process. She is responsible for the formation and functioning of the immune and circulatory systems. It is especially important in the first trimester of pregnancy for the healthy development of the fetal neural tube.
- B12: Helps form the neuron's melin sheath, which is responsible for the speed of transmission of nerve impulses. It 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 lacking one or more electrons. By losing elementary particles, cells become unable to perform their functions.
Ascorbic acid, vitamin E, and beta-carotene (the metabolic precursor to 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 group B substances depends on their level.
Vitamin E is necessary for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory degradation, irritability, aggression. It is able to increase the benefits of the action of ascorbic acid, to prevent its 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 cannot synthesize on its own. Eating foods that contain omega-3s can help protect the brain from cognitive decline and improve concentration and memory.
Protein is necessary as a building material for the cells of our body and is made up of amino acids.
Above 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, tunes biorhythms.
- Tyrosine and Phenylalaninewill fight both depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thinking processes and increase the pain threshold. Phenylalanine is the main component of phenylethylamine that helps you fall in love. Tyrosine, in turn, is the most powerful antidepressant among the amino acids. Thanks to this ATK, not only do the signs of depression disappear, it also relieves the symptoms of the premenstrual cycle. These amino acids help overcome caffeine addiction.
- Tryptophan: in sufficient quantities in the body it will relieve headaches and irritability. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medicines containing this substance should be taken in the complex treatment of schizophrenia and neuroses. It is drunk during therapy for anorexia and bulimia. To some extent, after taking this amino acid, the depression goes away.
For normal brain function, you need to get enough amino acids with food. The functioning of the central nervous system is not complete without trace elements.
The 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.
Nebula and brain dysfunctions are clear signs of iron deficiency.
Which products contain the most useful things
The indisputable fact is that it is natural for a person to receive the vitamins necessary to improve memory and the functioning of the cerebral cortex from natural foods. Let us consider which of them are the most suitable for the normal performance of cognitive functions.
The leader in vitamin B content are peas. It has a beneficial effect on all brain functions. The peas are followed by oats, a helper against insomnia, a good antidepressant. Then there are the nuts, unpolished rice (in a dark shell), vegetables, meat, and dairy.
Eating fatty fish will help 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 similar in composition to omega-3s, so these acids are used to generate nerve cells. If you eat this substance in sufficient quantities, in old age you can suspend mental decline and prevent neurodegenerative diseases. Lack of omega-3s in the body can cause 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 invigorates in the morning, but also has a good effect on brain activity.
Caffeine allows:
- cheer up;
- increases alertness by blocking adenosine synthesis, which causes drowsiness;
- increase concentration.
Despite the controversy surrounding the aromatic beverage, the caffeine and antioxidants in coffee give the brain the ability to work productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are contraindicated to drink this drink.
Blueberry is another useful and unique product that fights against the aging of nerve cells and the development of brain diseases. This is due to the high antioxidant content in berries. These substances help improve concentration and sometimes help with short-term memory loss.
The main ingredient in curry, turmeric, not only adds a special flavor to food, but also to life. Curcumin helps to stimulate blood circulation and memory.
Turmeric is very beneficial because:
- 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 curried foods, you will get the most out of the curcumin.
A vegetable like broccoli, which most kids don't love, contains a lot of nutrients. One hundred grams of the plant contains more than 100% of the daily value for vitamin K - it is used by the body 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. You definitely need 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 round out the list of healthy foods for the brain. In addition to the B vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Perhaps the external similarity of walnuts and the human brain is not accidental?
One orange a day in the diet provides the body with a daily requirement of vitamin C and also prevents aging of the brain by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwis, guavas, bell peppers, and strawberries.
Eggs are an excellent source of vitamins, folic acid, and choline. They prevent brain aging and melancholy.
Although the effects of eggs on the body are not yet fully understood, the benefits of eating them have been known for a long time.
Green tea also improves brain function. It is high in caffeine and L-theanine, which can help reduce anxiety, fatigue, and relaxation. Among other things, green tea helps improve memory.
In conclusion, it must be said that a comprehensive balanced diet is a relatively inexpensive and effective way to improve the activity and memory of the human brain.
It is best to eat fresh organic food and maintain your daily fluid intake.
Our nutrition directly affects the stable functioning of the brain. To keep you active, in addition to nutrition, you need to exercise regularly and train your cognitive skills.
Pharmacy drugs
In the modern world, it is very difficult to stock up on natural vitamins. During food processing (sterilization, preservation, exposure to high and low temperatures) most of the 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. The means in which one tablet contains a whole vitamin complex necessary for the brain are very popular. It is often combined with trace elements. A partial comprehensive approach is also used, containing vitamins from one group, for example, group B.
Preparations with an active ingredient (folic acid, vitamin C) are also produced. Its advantages include low cost, less chance of overdose, and allergic reactions.
There are medications that include vitamins enriched with nootropic supplements to improve memory and concentration.
Brain stimulating amino acids and omega-3 acids are highlighted separately.
Medications to improve 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 dietary supplements and vitamins, as they tone brain tissue and help restore elasticity to blood vessels.
Don't expect a quick effect when taking vitamins. The changes will be visible with regular medication.
Age-related cognitive decline awaits all who have lived long enough. But timely preventive measures will allow to maintain normal brain activity in the future.
You need to eat a balanced diet, trying 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.