The human brain is an incredibly complex device in our body. The center of the nervous system consumes up to 25% of all energy expenditure, while its weight is a maximum of two percent of total body weight. For complete and uninterrupted work of the brain, 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.
Connection Brain
Let’s start by reviewing the B-group vitamins necessary for the central nervous system. They were united by the following factors:
- contain nitrogen;
- are considered soluble in water;
- have a similar effect on the body;
- are often found together in the same products;
Initially, after the discovery, scientists believed that they deal with only one vitamin, and only over time did they discover that these are different compounds with similar properties. There are 7 basic B vitamins:
- B1 or thiamine- necessary for a clear mind and strong memory. In addition, it reduces fatigue because it participates in almost all metabolic processes in the body that are associated with 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, it affects vision.
- B3 or nicotinic acidare necessary for concentration, improving memory. It protects us from stress. Helps red blood cells to transport oxygen.
- B5 or pantothenic acidis an essential element that enables the production of neurotransmitters that transmit an electrochemical impulse between neurons. Pantothenic acid is needed for the synthesis of fatty acids that are responsible for long-term memory.
- B6 or pyridoxine- also involved in the production of neurotransmitters. It also helps absorb amino acids necessary for normal brain function.
- B9 or folic acid- improves memory and speed of the thought process. It is responsible for the formation and functioning of the immune and vascular system. It is especially important in the first trimester of pregnancy for the healthy development of the neural tube of the fetus.
- B12- helps create the melamine sheath of neurons that is responsible for the speed of nerve impulse transmission. It participates in the formation of red blood cells, which means that it supplies the brain with oxygen.
Antioxidants
Billions of living cells in our body are constantly attacked by free radicals - molecules with one or more electrons that are missing. By losing elementary particles, cells become unable to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (metabolic precursor of vitamin A) resist damage to brain tissue by free radicals.
These vitamins improve memory and brain activity.
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 needed for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory impairment, irritability, aggression. It is able to increase the benefits of the action of ascorbic acid, to prevent its overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids act on brain activity. These are polyunsaturated fats that our body cannot synthesize on its own. Eating foods that contain omega-3 can help protect the brain from cognitive impairment, improve focus and memory.
Protein is needed as a building material for the cells of our body, and it is made up of amino acids.
Most brains need:
- Glycineis an essential amino acid (ATA), although it is synthesized by the body, it must be supplied with food. Glycine normalizes the psychological and emotional state, stabilizes the brain, somewhat neutralizes the effects of alcohol. This ATK improves sleep, tunes biorhythms.
- Tyrosine and phenylalaninewill also fight depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thought processes, and increase the pain threshold. Phenylalanine is the main building block of phenylethylamine that helps you fall in love. Tyrosine, on the other hand, is the most powerful antidepressant among amino acids. Thanks to this ATK, not only do the signs of depression disappear, but they also alleviate the symptoms of the premenstrual cycle. These amino acids help overcome caffeine addiction.
- Tryptophan- in sufficient quantities in the body will relieve headaches and irritability. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medicines containing this substance must be taken in the complex treatment of schizophrenia and neurosis. It is drunk during therapy for anorexia and bulimia. To some extent, after taking this amino acid, depression passes.
For your brain to function normally, you need to get enough amino acids with food. The functioning of the central nervous system does not pass without microelements.
Zinc deficiency causes the development of depression, as well as neurological diseases - Alzheimer's and Parkinson's. Magnesium improves the ability to learn and remember. Its deficiency can cause headaches, depression and epilepsy. Copper is necessary for the brain to control nerve impulses. If there is not enough of it in the body, then neurodegenerative diseases can develop.
Nebula and brain dysfunctions are clear signs of iron deficiency.
Which products contain more useful things
It is an indisputable fact that it is natural for a person to receive natural vitamins to improve memory and the functioning of the cerebral cortex from natural foods. Consider which of them are most suitable for the normal performance of cognitive functions.
The leader in vitamin B content is peas. It has a beneficial effect on all brain functions. Pea is followed by oatmeal - a helper against insomnia, a good antidepressant. Then there are nuts, unpolished rice (in a dark shell), green vegetables, meat and dairy products.
Eating fatty fish will help improve brain function. It contains a large amount of omega-3 fatty acids, which stimulate memory and improve the perception of information.
The human brain contains 60% fat, which is similar in composition to omega-3, so these acids are used to create nerve cells. If you eat this substance in sufficient quantities, you can stop the mental decline in old age and avoid neurodegenerative diseases. Lack of omega-3 in the body can cause a state of depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants that are useful for brain activity. So, a cup of this aromatic drink not only invigorates in the morning, but also has a good effect on brain activity.
Caffeine allows:
- cheer up;
- increase alertness by blocking adenosine synthesis, which causes drowsiness;
- increase concentration.
Despite the controversy surrounding aromatic beverages, the caffeine and antioxidants in coffee give the brain the ability to work productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are contraindicated to drink this drink.
Blueberries are another useful and unique product that fights against the aging of nerve cells and the development of brain diseases. This is due to the high content of antioxidants in the berries. These substances help to improve concentration, and sometimes they also help with short-term memory loss.The main ingredient of curry, turmeric, gives not only a special taste to food, but also to life. Curcumin helps stimulate blood circulation and memory.
Turmeric is very useful because:
- stimulates brain cell growth;
- fights blues and melancholy: curcumin affects the synthesis of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is especially necessary for patients with Alzheimer's disease.
Adding turmeric to tea and curry foods will get the most out of curcumin.
Broccoli-like vegetables, which most children don't like, contain a huge amount of nutrients. One hundred grams of the plant contains more than 100% of the daily value of vitamin K: the body uses it to create fats that are found in large quantities in brain cells.
Vitamin K maintains alertness, and the antioxidants in broccoli help the body resist brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many trace elements: zinc, magnesium, copper, iron. It is definitely necessary to include pumpkin seeds in your diet to improve the quality of mental activity.
It’s good to eat a bar of dark chocolate or drink cocoa. These foods are rich in flavonoids, antioxidants and caffeine which can improve mood and slow down brain aging.
Nuts supplement the list of foods acceptable to the brain. 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 a daily need for vitamin C, and also prevents the aging of the brain by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwis, guavas, peppers and strawberries.
Eggs are an excellent source of vitamins, folate and choline. They prevent brain aging and melancholy.
Despite the fact that the effects of eggs on the body are not yet fully understood, the benefits of eating them have long been known.
Green tea also improves brain function. It is rich in caffeine as well as L-theanine, which can help reduce anxiety, reduce fatigue and relax. Among other things, green tea helps improve memory.
In conclusion, we must say that a comprehensive balanced diet is a relatively inexpensive and effective way to improve human brain activity and memory.
It is best to eat fresh, organic food and keep your daily fluid intake.
Our diet directly affects the stable functioning of the brain. To be active, in addition to diet, you need to exercise and train your cognitive abilities regularly.
Medicines from the pharmacy
In the modern world, it is very difficult to get natural vitamins. During food processing (sterilization, canning, exposure to high and low temperatures), most nutrients are lost. The way out of this situation is to make up for the missing elements with the help of analogues synthesized in the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. Very popular are the means in which one tablet contains the whole complex of vitamins necessary for the brain. It is often combined with trace minerals. A partial comprehensive approach is also used that contains vitamins of one group, for example, group B.
Preparations with one active ingredient (folic acid, vitamin C) are also produced. Their advantages include low cost, lower likelihood of overdose and allergic reactions.
There are medications that include vitamins enriched with nootropic supplements to improve memory and focus.
Brain-stimulating amino acids and omega-3 acids stand out separately.
Pharmaceutical drugs to improve brain activity have a beneficial effect on the thinking process itself, sharpen concentration and improve memory. Such vitamins make a person calm and balanced. Older people should take dietary supplements and vitamins, because they tone the brain tissue, help restore the elasticity of blood vessels.
Don't expect a quick effect of taking vitamins. The changes will be visible with regular medication.
Decreased cognitive abilities associated with age await anyone who has lived long enough. But timely preventive measures will enable the maintenance of normal brain activity in the future.
You need to eat a balanced diet, trying to consume more natural foods that contain antioxidants and vitamins for mental activity. In the period of great mental stress, seasonal lack of fresh fruits and vegetables, in old age it is desirable to compensate for the lack of vitamins with synthesized drugs.