Everyone knows that vitamins are necessary for our body, but few people understand that these substances are necessary for the proper functioning of the brain. In addition, certain vitamin groups, which will be discussed below, are needed to protect memory and thinking.
The most important B vitamins for memory
B vitamins are the most important for the nervous system. We can say that the representatives of this group have the greatest impact on a person's memory and thinking. Supports the work of nerve cells, while preventing premature aging, protects the brain from overload and stress. Low or complete lack of B vitamins can lead to serious disorders of the nervous system, reduce memory and intelligence.
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 is called the "vitamin of the mind", it is the one that has the greatest effect on mental abilities and memory. With lack of it, thoughts begin to mix and memory decreases. Vitamin B1 directly protects the nervous system and is involved in providing the brain with glucose.
A person with a good diet does not have this vitamin, because it is present in many products: oats and buckwheat (mostly in cereals and husks), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach- are suppliers of thiamine.
It is well absorbed, especially under the influence of alcohol, nicotine, sugar, tea tannins, but also quickly and spoils.
Vitamin B1 deficiency causes symptoms:
- memory loss;
- muscle weakness;
- high physical and mental fatigue;
- violation of coordination and gait;
- numbness in the limbs;
- unreasonable nervousness;
- depressed mood;
- tears and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis and paresis of the extremities may develop. The cardiovascular system is also disturbed, changes in the gastrointestinal tract can be observed (stool disorders, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin" that accelerates energy and metabolism in our body, including speeding up mental processes in the brain, is involved in the synthesis of nerve cells and neurotransmitters (biologically active substances that transmit nerve impulses). in nerve cells). Playing sports with a deficiency will bring more fatigue than strength and activity. Vitamin B2 tolerates high temperatures well, but decreases rapidly in light.
The suppliers of riboflavin are meat and dairy products. These are the liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, hips.
Vitamin B2 deficiency results in:
- headaches;
- decrease in the speed of mental processes;
- drowsiness;
- anorexia;
- weight loss;
- weakness.
In addition, skin changes occur - ulcers and cracks in the corners of the mouth (cheilitis), dermatitis of the chest and face; visual disturbances - photophobia, lacrimation due to inflammation of the cornea and mucous membranes of the eye; The synthesis of adrenal hormones is disrupted.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called "calming vitamin". Vitamin is involved in the synthesis of enzymes and helps to extract energy from food, with a deficiency the body experiences fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogens, progesterone, cortisol, testosterone, insulin and others).
Large amounts of vitamin B3 are found in animal products: liver, eggs, kidneys, lean meat; small amounts of vegetable products - asparagus, parsley, carrots, garlic, green peas, pepper.
If not present 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 fat metabolism, transmission of nerve impulses, and at the same time activates the mechanisms of skin renewal. It was previously believed that a person could be deficient in this vitamin.
However, given that more than half of pantothenic acid is destroyed during storage and cooking, the following symptoms may occur:
- limb alignment;
- memory impairment;
- sleep disorder;
- headaches;
- paresthesias of the hands and feet (tingling);
- muscle pain.
To make up for vitamin B5 deficiency, you should include a variety of foods in your diet: meat, sprouted grains, nuts, intestines, yeast. It contains a significant amount of legumes, fresh vegetables, mushrooms, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 is involved in the synthesis of neurotransmitters, including pyridoxine and serotonin. Therefore, another name is "vitamin antidepressant".Deficiency causes the following symptoms:
- drowsiness;
- nervousness;
- inhibition of thinking;
- depression;
- feeling anxious.
Vitamin B6 is found in large amounts in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries and strawberries.
In addition, vitamin B6 affects the metabolism, the condition of the cardiovascular system, immunity, skin condition, 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, ie affects the processes of excitation and inhibition in the central nervous system. In addition, vitamin B9 is involved in protein metabolism, the transmission of genetic information during fetal development, necessary for the formation of normal blood cells. And in combination with vitamin B5, it slows down hair bleaching.
If not, symptoms occur:
- memory impairment;
- fatigue;
- feeling anxious;
- anemia;
- insomnia and apathy.
Folic acid is found in large amounts in fresh dark green vegetables (asparagus, spinach, lettuce), beans, wheat, avocados and, to a lesser extent, in egg yolks in the liver.
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, seaweed, soy. Vitamin B12 helps our body transition from wakefulness to "sleep" mode to normalize mental processes and transfer short-term memory to long-term memory.
Cyanocobalamin deficiency causes:
- chronic fatigue;
- confusion;
- hallucinations;
- ringing in the ears;
- nervousness;
- dizziness;
- drowsiness;
- memory loss;
- visual impairment;
- dementia;
- depression.
In addition to B vitamins, there are other vitamins for memory and thinking.
Ascorbic acid - vitamin C
Ascorbic acid is a very powerful antioxidant and protects the body's cells from oxidative processes. Needed to maintain the function of neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with food: rose hips, black currants, sea buckthorn, parsley, sweet red pepper, citrus fruits, green onions, cabbage, horseradish, nettle, 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. Incorporated into the lipid composition of cell membranes. A diet rich in foods rich in vitamin E helps protect the body from heart attacks and atherosclerosis, thereby preventing the development of dementia.
To do this, the diet should include unrefined fats (olive, soy, corn), as well as green peas, wheat and rye sprouts, beans, lettuce, lentils and oats.
Calciferol - Vitamin D
Food enters the body and is synthesized in the skin under the influence of ultraviolet rays. Calciferol is the "main conductor" of calcium metabolism in the body. In addition to its effect on bone and tooth formation, cell growth and development, vitamin D is needed for proper transmission of nerve impulses and muscle contraction.
Available in large quantities in animal products: fat, oily 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 fragility. Together with ascorbic acid, it protects the body from oxidation processes. This prevents bleeding in the brain. Vitamin P is rich in citrus fruits, hips, black currants, green tea, apples.
In addition to a balanced diet and vitamin use, we must not forget about other ways to prevent dementia. This is the only way to gain a good memory, strength and optimism in old age.