Insufficient amount of vitamins in the human body negatively affects the activity of the brain, leading to disorders of cognitive functions. The main signs of vitamin deficiency are loss of ability to perceive and remember information, worsening of attention, forgetfulness, absence, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly, and supplement your diet with foods that improve brain function.
What is the role of vitamins
The root behind the word "vitamins" means 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 that strengthens and improves the strength and elasticity of tissues, including vascular walls. This leads to improved blood production and nourishes the brain.
- They stimulate the acceleration of redox reactions, which increases metabolism, releases energy from proteins, fats and carbohydrates.
- Possessing antioxidant properties, they prevent the destruction of cells by the products of biochemical reactions.
To maintain the active work of the brain, it is necessary to constantly monitor the balance of vitamins and minerals. And in case of deficiency, replenish vitamin reserves by choosing the right food and taking vitamin complexes that contain various low molecular weight organic compounds.
What vitamins are needed for the brain
Cognitive brain dysfunctions are becoming more common with age. Among the reasons that cause this condition are endocrine disorders (thyroid, metabolism), pathologies of the digestive system, frequent stress and excessive physical activity that require huge energy costs. In this case, vitamins should come to the rescue. Among the large number of them can be singled out the main ones that ensure efficient brain function. This includes:
Beta carotene
Yellow-orange pigment that is converted into vitamin A. Protects brain cells, prevents loss of cognitive functions, stimulates memory development. Pigment deficiency threatens pathologies of the organs of vision, negatively affecting growth and development in childhood.
Vitamins B
They are represented by the whole group, and each of its representatives is of great importance for the human body:
- thiamine (B1) helps absorb carbohydrates and store energy; its deficiency destroys the digestive system;
- riboflavin (B2) promotes efficient oxygen absorption, relieves fatigue, supplies the body with energy;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in case of reduced blood supply;
- pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, helping to transmit nerve impulses to the brain;
- pyridoxine (B6) - produces hormones responsible for cognitive processes, synthesizes enzymes that break down proteins and are necessary for the formation of new cells;
- folic acid (B9) - stimulates cell reproduction, production of serotonin, adrenaline, dopamine, it is necessary for pregnant women to develop a gestational fetus;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens vascular walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
It prevents degeneration of brain cells, helps the gland to be better absorbed. In combination with tocopherol it is used in the treatment of pathologies associated with impaired blood supply, reduces the risk of developing a malignant tumor.
Calciferol (vitamin D)
It activates the assimilation of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. Lack of this organic compound becomes the cause of the development of cognitive impairment.
Vitamin K
It is represented by a group of fat-soluble compounds - phylloquinone (K1) and menaquinone (K2), which are responsible for the work of blood vessels and blood clotting. Thanks to it, calcium is more easily absorbed. The deficiency threatens clogging of blood vessels, development of amnesia and violation of hematopoiesis.
Tocopherol (vitamin E)
As a powerful antioxidant, it protects nerve cells from toxins and free radicals, improves memory properties and slows down aging.
Polyunsaturated fats - so-called omega-3 fats - also improve brain function. They affect neuroplasticity, increase concentration and reduce the risk of developing Alzheimer's disease.
Foods for better brain function
The main activity of the brain is the transmission of commands to perform vital functions of the body. To maintain a well-coordinated job, he needs good nutrition. Consumed food should contain useful vitamins and minerals.
Here is a list of healthy brain foods that you need to include in your diet on a regular basis:
- Walnuts (walnuts, pine nuts, almonds): include polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc. They prevent premature aging of the body, activate the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improve memory and vision, prevent pathologies of the heart and blood vessels, increase efficiency.
- Eggs (chicken, quail): rich in lutein, which prevents the development of heart attack and stroke. Doctors recommend that you do not eat more than 2 pieces a day.
- Quality dark chocolate: moderately stimulates brain activity, improves oxygen supply, dilates blood vessels. The magnesium and phosphorus found in it contribute to cell nutrition.
- Carrots: Inhibits aging by preventing the destruction of brain cells.
- Beets: Increases blood flow to the brain, helping to improve mental performance.
- Seaweed: contains iodine, which helps fight irritability, insomnia, depression, amnesia.
- Fatty sea fish (mackerel, salmon, tuna): a source of omega-3 polyunsaturated fatty acids - good for the brain.
- Chicken, turkey, beef: contains proteins, selenium and B vitamins.
- Spinach: a real storehouse of vitamins A, C, K, as well as iron - prevents the development of heart attack and stroke.
- 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 overeat - excess food contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat fractional small meals - 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;
- give up alcohol, caffeine, fatty foods, sweets and flour.
Compliance with your work and rest regime, active lifestyle, balanced diet and intake of vitamin and mineral complexes will preserve the health of your brain for a long time.