Lack of sufficient amounts of vitamins in the human body negatively affects the activity of the brain and leads to cognitive dysfunction. The main symptoms of vitamin deficiency are loss of the ability to perceive and remember information, impaired attention, forgetfulness, unconsciousness, lethargy, fatigue, bad mood.
To prevent this, take vitamins regularly and supplement your diet with foods that improve brain function.
What is the role of vitamins
Underlying the word "vitamins" is the root life. Indeed, the body's ability to function properly and productively depends on what organic substances we assimilate with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the strength and elasticity of tissues, including vascular walls. It improves blood formation and nourishes the brain.
- Encourage the acceleration of redox reactions, thereby increasing metabolism, removing energy from proteins, fats and carbohydrates.
- With antioxidant properties, it prevents the destruction of cells by biochemical reactions.
In order to keep the brain active, it is necessary to constantly monitor the balance of vitamins and minerals. And in case of deficiency, replenish your vitamin reserves by choosing the right foods and taking vitamin complexes containing various low molecular weight organic compounds.
What vitamins are needed for the brain
Cognitive brain dysfunction is more related to age. Causes of this condition include endocrine diseases that require high energy expenditure (thyroid gland, metabolism), pathologies of the digestive system, frequent stress and excessive physical activity. Vitamins should help in this situation. Among the large number of people, we can distinguish the bases that ensure the effective functioning of the brain. These include:
Beta carotene
The yellow-orange pigment, which is converted into vitamin A, protects brain cells, prevents the loss of cognitive functions, and promotes the development of memory. Pigment deficiency threatens the pathology of the visual organs, adversely affects the growth and development of the uterus.
Vitamins B.
They are represented by a whole group, and each of its representatives is of great importance for the human body:
- thiamine (B1) helps absorb carbohydrates and stores energy, deficiency disrupts the digestive system;
- riboflavin (B2) promotes effective oxygen uptake, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in case of impaired blood supply;
- pantothenic acid (B5) - is involved in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine by helping to transmit nerve impulses to the brain;
- pyridoxine (B6) - produces hormones responsible for cognitive processes, synthesizes enzymes that break down proteins and are needed to form new cells;
- folic acid (B9) - promotes cell proliferation, produces serotonin, adrenaline, dopamine, which pregnant women need for the development of the fetus;
- Cyanocobalamin (B12) - reduces bad cholesterol, strengthens blood vessel walls, is involved in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
Prevents the degeneration of brain cells, helps the gland to better assimilate. In combination with tocopherol, it is used in the treatment of pathologies associated with impaired blood supply, reducing the risk of developing malignant tumors.
Calciferol (vitamin D)
Activates the absorption of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. Lack of this organic compound leads to the development of cognitive impairment.
Vitamin K
Phyloquinone (K1) and menaquinone (K2), which are responsible for the functioning of blood vessels and blood clotting, are represented by a group of fat-soluble compounds. Thanks to it, calcium is easier to absorb. Deficiency threatens with occlusion of blood vessels, the development of amnesia and impaired hematopoiesis.
Tocopherol (vitamin E)
As a powerful antioxidant, it protects nerve cells from toxins and free radicals, improves memory properties and slows down aging.
Many unsaturated fats - the so-called omega-3 fats - also help improve brain function. Affects neuroplasticity, increases concentration and reduces the risk of developing Alzheimer's disease.
Foods for better brain function
The main function of the brain is to transmit commands to perform vital functions of the body. He needs good nutrition to continue a well-coordinated work. Consumed foods should contain useful vitamins and minerals.
Here is a list of healthy foods for the brain that you should include in your diet regularly:
- Hazelnuts (walnuts, pine nuts, almonds): contains many unsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc. Prevents premature aging of the body, activates the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improves memory and vision, prevents cardiovascular pathologies, increases efficiency.
- Eggs (chicken, quail): Rich in lutein, which prevents the development of heart attacks and strokes. Doctors recommend not eating more than 2 meals a day.
- High-quality dark chocolate: moderately stimulates brain activity, improves oxygen supply, dilates blood vessels. The magnesium and phosphorus in it help nourish the cells.
- Carrots: Prevents aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helps increase mental performance.
- Seaweed: Contains iodine to help fight irritation, insomnia, depression, amnesia.
- Oily sea fish (mackerel, salmon, tuna): a source of omega-3 polyunsaturated fatty acids - good for the brain.
- Contains protein, selenium and B vitamins: chicken, turkey, beef.
- Spinach: a real 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 thinking.
To organize the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- do not eat too much - excess food promotes the formation of free radicals, which have a detrimental effect on brain cells;
- eating in small portions - 5-6 meals a day;
- fish in the diet should be at least 3 times a week;
- complex carbohydrates, fresh vegetables and fruits should be consumed daily until 16. 00;
- Avoid alcohol, caffeine, fatty foods, sweets and flour products.
Adherence to a work and rest regime, an active lifestyle, a balanced diet, intake of vitamin and mineral complexes will protect the health of your brain for a long time.