The human brain is an incredibly complex device in our body. The central nervous system absorbs up to 25% of all energy expenditure, and its weight is no more than two percent of total body weight. For complete 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 by looking at B vitamins, which are important for the central nervous system. They are united by the following factors:
- contains nitrogen;
- is considered water soluble;
- has a similar effect on the body;
- is often combined in the same products;
Initially, after the discovery, scientists believed that they were dealing with only one vitamin, and only over time did they learn that they were different compounds with similar properties. There are 7 main B vitamins:
- B1 or thiamine- essential for a clean mind and strong memory. In addition, it reduces fatigue because the body is involved in almost all metabolic processes related to energy production.
- B2 or riboflavin- affects the quality and speed of brain reactions, participates in the formation of red blood cells, hemoglobin synthesis and iron absorption. Riboflavin is responsible for the activity of the adrenal glands, affects vision.
- B3 or nicotinic acidconcentration is needed to improve memory. It protects us from stress. Helps transport oxygen to red blood cells
- B5 or pantothenic acidis an important element that allows the production of neurotransmitters that transmit electrochemical impulses between neurons. Pantothenic acid is needed for the synthesis of fatty acids, which are responsible for long-term memory.
- B6 or pyridoxine- are also involved in the production of neurotransmitters. It also helps the brain absorb the amino acids it needs to function properly.
- B9 or folic acid- improves memory and speed of thought process. Responsible for the formation and functioning of the immune and circulatory systems. It is especially important for the healthy development of the fetus' neural tube in the first trimester of pregnancy.
- B12- helps to form the melamine coating of the neuron, which is responsible for the speed of transmission of nerve impulses. Participates in the formation of red blood cells, ie provides oxygen to the brain.
Antioxidants
Billions of living cells in our body are constantly attacked by free radicals - molecules that do not have one or more electrons. Cells that lose elementary particles are unable to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (the metabolic precursor of vitamin A) are resistant to free radical damage to brain tissue.
These vitamins improve memory and brain function.
Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and assimilation of group B substances depends on its level.
Vitamin E is required for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory impairment, irritability, aggression. May increase the effect of ascorbic acid, prevent overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids have an effect on brain activity. These are very unsaturated fats that our bodies cannot synthesize on their own. Eating omega-3 foods can help protect the brain from cognitive impairment and improve concentration and memory.
Protein is needed as a building material for the cells of our body and consists of amino acids.
Requires the most brain:
- Glycineis an essential amino acid (ATA) that, although synthesized by the body, must be provided with food. Glycine normalizes the psychological and emotional state, stabilizes brain activity, to some extent neutralizes the effects of alcohol. This ATK improves sleep and regulates 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 pain. Phenylalanine is the main building block of phenylethylamine, which helps you fall in love. Tyrosine, in turn, is the most powerful antidepressant among amino acids. Thanks to this ATK, not only the symptoms of depression disappear, but also the symptoms of the premenstrual period. These amino acids help eliminate caffeine dependence.
- Tryptophan- will relieve headaches and irritation in sufficient quantities in the body. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medications containing this substance should be taken in the complex treatment of schizophrenia and neurosis. Intoxicated during anorexia and bulimia therapy. To some extent, depression disappears after taking this amino acid.
For normal brain function, you need to consume enough amino acids with food. The work of the central nervous system is impossible without trace elements.
Zinc deficiency leads to the development of depression, as well as neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning and memory. Its deficiency can trigger headaches, depression and epilepsy. Copper is important for the brain to control nerve impulses. If not enough in the body, neurodegenerative diseases can develop.
Fog of consciousness and impaired brain function are clear signs of iron deficiency.
Which products have more useful things
It is an indisputable fact that it is natural for a person to get the necessary vitamins from natural foods to improve memory and the function of the cerebral cortex. Let us consider which of these is most suitable for the normal performance of cognitive functions.
Peas are the leader in the content of B vitamins. Has a beneficial effect on all brain functions. Peas are followed by oatmeal - a good antidepressant that helps with insomnia. Then there are walnuts, unpolished rice (in a dark shell), green vegetables, meat and dairy products.
Eating oily fish will help improve brain function. Contains high levels of omega-3 fatty acids to stimulate memory & improve information retrieval
The human brain contains 60% fat, similar to omega-3, so these acids are used to make nerve cells. If you eat enough of this substance, you can stop mental decline in old age and avoid neurodegenerative diseases. Omega-3 deficiency in the body can cause depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants that are good for brain activity. Thus, a cup of aromatic drink not only invigorates in the morning, but also has a good effect on brain activity.
Caffeine allows:
- to rejoice;
- Increase alertness by blocking the synthesis of adenosine, which causes drowsiness;
- Increase concentration.
Despite the controversy surrounding the aromatic drink, the antioxidants in caffeine and coffee make the brain work more productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. Unfortunately, people with high blood pressure are contraindicated to drink this drink.
Blueberries are another useful and unique product that fights the aging of nerve cells and the development of brain diseases. This is due to the high content of antioxidants in berries. These substances help to improve concentration and sometimes short-term memory loss.
Turmeric, the main ingredient of curry, gives a special flavor not only to food, but also to exercise. Curcumin helps stimulate blood circulation and memory.
turmeric is very useful because:
- stimulates the growth of brain cells;
- fights blue and melancholy: curcumin affects the "mood hormones" - the synthesis of serotonin and dopamine;
- stimulates memory, especially for patients with Alzheimer's disease.
By adding turmeric to tea and curry foods, you will get the most out of curcumin.
A vegetable like broccoli, which most children don't like, contains a lot of nutrients. One hundred grams of the plant contains more than 100% of daily vitamin K: the body uses it to create large amounts of fat in brain cells.
Vitamin K protects vigilance, and the antioxidants in broccoli help the body fight brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many trace elements: zinc, magnesium, copper, iron. To improve the quality of mental activity, it is necessary to include pumpkin seeds in your diet.
It is good to eat a bar of dark chocolate or drink cocoa. These foods are rich in flavonoids, antioxidants and caffeine, which improve mood and slow brain aging.
Hazelnuts complete the list of brain-friendly foods. In addition to B vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external similarity of walnuts and the human brain is not accidental?
One orange a day in the diet provides the body with the daily need for vitamin C, and at the same time protects against free radicals and prevents brain aging. Vitamin C is abundant in tomatoes, kiwi, guava, bell peppers and strawberries.
Eggs are an excellent source of vitamins, folate and choline. Prevents brain aging & melancholy
Although the effects of eggs on the body have not yet been fully studied, the benefits of eating them have long been known.
Green tea also improves brain function. Like caffeine, L-theanine can help reduce anxiety, reduce fatigue and relax. Among other things, green tea helps improve memory.
As a result, a well-balanced diet is a relatively inexpensive and effective way to improve human brain function and memory.
It is best to eat fresh, organic foods and maintain daily fluid intake.
Our diet directly affects the stable functioning of the brain. To stay active, in addition to nutrition, you need to exercise regularly and develop your cognitive abilities.
Medicines from the pharmacy
In today's world, it is very difficult to provide yourself with natural vitamins. Most food is lost during food processing (sterilization, preservation, exposure to high and low temperatures). 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 obtained from any pharmacy. Products that contain all the vitamin complex needed for the brain in one tablet are very popular. Often combined with trace minerals. A partially comprehensive approach containing a group of vitamins is also used, such as the B group.
Preparations containing one active ingredient (folic acid, vitamin C) are also produced. Their advantages include low cost, the possibility of overdose and allergic reactions.
There are medications that contain vitamins enriched with nootropic supplements to improve memory and focus.
Brain-stimulating amino acids and omega-3 acids are selected separately.
Medications to improve brain function have a beneficial effect on the thought process itself, sharpen concentration and improve memory. Such vitamins calm and balance a person. Older people should take dietary supplements and vitamins, because they tone brain tissue and restore the elasticity of blood vessels.
Don't expect a quick result from taking a vitamin. Changes will appear with regular medication.
Age-related cognitive decline awaits anyone who lives long enough. However, timely preventive measures will help maintain normal brain function in the future.
For mental activity, you should eat a balanced diet, trying to consume more natural foods that contain more antioxidants and vitamins. In times of great mental stress, seasonal fresh fruit and vegetable deficiencies, in old age, it is desirable to supplement vitamin deficiencies with synthesized drugs.