Everyone knows that vitamins are necessary for our body, but few people realize that these substances are necessary for the proper functioning of the brain. Also, to preserve memory and thinking, certain groups of vitamins are required, which will be discussed below.
The most important B vitamins for memory
The B vitamins are the most important for the nervous system. We can say that the representatives of this group have the greatest influence on the memory and thinking of a person. They support the functioning 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 serious disorders of the nervous system, reduces memory and intelligence of a person.
This group of vitamins includes the most important vitamins for the brain: B1, B2, B3, B5, B6, B9, B12.
Thiamine - Vitamin B1
Thiamine - vitamin B1, it is called the "vitamin of the mind", it is he who has the greatest effect on mental abilities and memory. With its lack, thoughts begin to blur, and memory decreases. Vitamin B1 directly protects the nervous system and participates in the supply of glucose to the brain.
With a complete diet, a person is not lacking in this vitamin, since it is contained in a large number of products: oats and buckwheat (many in the husk of grains and husks), bran, peas, walnuts, carrots, radishes, beans, potatoes, spinach - these are suppliers of thiamine.
It is well absorbed, but also quickly degrades and breaks down, especially under the influence of alcohol, nicotine, sugar, tea tannins.
Vitamin B1 deficiency causes symptoms:
- memory leak;
- muscle weakness;
- high physical and mental fatigue;
- poor coordination and gait;
- numbness in the limbs;
- unreasonable irritability;
- depressed mood;
- crying and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis, and paresis of the extremities may develop. The function of the cardiovascular system is also affected, changes in the gastrointestinal tract (feces, constipation, nausea) can be observed.
Riboflavin - Vitamin B2
Vitamin B2: riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, which even accelerates mental processes in the brain, participates in the synthesis of nerve cells and the work of theneurotransmitters (biologically active substances through which nerve impulses are transmitted in nerve cells). With its lack, playing sports will bring fatigue instead of vigor 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 produces:
- headaches;
- slowing down of mental processes;
- drowsiness;
- loss of appetite;
- weight loss;
- weakness.
In addition, changes appear on the skin: ulcers and cracks in the corners of the mouth (cheilitis), dermatitis of 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 interrupted.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called "the vitamin of calm". Vitamin participates in the synthesis of enzymes and helps to extract energy from food, in the absence of it, the body experiences fatigue, depression, depression, insomnia. Furthermore, nicotinamide participates directly in the biosynthesis of hormones (estrogens, progesterone, cortisol, testosterone, insulin, and others).
The overwhelming amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat; to a lesser extent vegetable products: asparagus, parsley, carrots, garlic, peas, pepper.
If absent 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 the metabolism of fats, in the transmission of nerve impulses and also triggers the regeneration mechanisms of the skin. It used to be thought that a person cannot be deficient in this vitamin.
But since more than half of the pantothenic acid is destroyed during storage and cooking, the following symptoms may appear:
- numbness of the limbs;
- memory impairment;
- sleep disturbance;
- headaches;
- paresthesias (tingling) of hands and feet;
- muscle pain.
To replenish vitamin B5 deficiency, you should include a variety of foods in your diet: meat, sprouted whole grains, hazelnuts, offal, yeast. A significant amount is found in legumes, fresh greens, mushrooms, green tea.
Pyridoxine - Vitamin B6
Vitamin B6, pyridoxine, is involved in the synthesis of neurotransmitters, including serotonin. Therefore, its other name is "antidepressant vitamin".
The shortage causes the following symptoms:
- drowsiness;
- irritability;
- inhibition of thought;
- depression;
- feeling of anxiety.
Vitamin B6 is found in large amounts in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, bell peppers, cherries and strawberries.
In addition, vitamin B6 affects metabolism, the state of the cardiovascular system, immunity, the state 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. In addition, vitamin B9 participates in the exchange of proteins, the transfer of genetic information during the development of the fetus, it is necessary for the formation of normal blood cells. And in combination with vitamin B5, it slows down the graying of hair.
If missing, symptoms appear:
- memory impairment;
- fatigue;
- feeling anxious;
- anemia;
- insomnia and apathy.
A large amount of folic acid is found in fresh dark green vegetables (asparagus, spinach, lettuce), a large amount is found in beans, wheat, avocado, less in liver, 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 found in animal products: fish, liver, kidneys, heart, oysters, it is also found in algae, soy. Vitamin B12 helps our body go from waking to "sleep" mode to normalize mental processes and transfer short-term memory to long-term memory.
Lack of cyanocobalamin leads to:
- chronic fatigue;
- confusion of conscience;
- hallucinations;
- ringing in the ears;
- irritability;
- dizziness;
- drowsiness;
- memory leak;
- visual impairment;
- dementia;
- depression.
In addition to the B vitamins, there are other vitamins for memory and thinking.
Ascorbic acid - vitamin C
Ascorbic acid is a very strong antioxidant and protects the cells of the body from oxidative processes. Required to maintain the functioning of neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with food: rose hip, black currants, sea buckthorn, parsley, sweet red peppers, citrus fruits, green onions, cabbage, horseradish, nettle, from animal products that arefound 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 from heart attacks and atherosclerosis, thus preventing the development of dementia.
For this, unrefined oils (olive, soybean, corn) should be included in the diet, as well as peas, wheat and rye sprouts, beans, green lettuce, lentils and oats.
Calciferol - Vitamin D
It enters the body with food and is synthesized on the skin under the influence of ultraviolet rays. Calciferol is the "main driver" of calcium metabolism in the body. In addition to its important effect on the formation of bones and teeth, the growth and development of cells, vitamin D is necessary for the correct transmission of nerve impulses and muscle contraction.
It is present in large quantities in animal products: butter, fatty 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 brittleness. Together with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding in the brain. Rich in vitamin P, citrus fruits, rose hips, 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, vigor and optimism in old age.