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. Moreover, certain groups of vitamins are needed to preserve memory and thinking, which will be discussed below.
The most important B vitamins to remember
B vitamins are most important for the nervous system. We can say that the representatives of this group have the greatest influence on a person’s memory and thinking. They support the functioning of nerve cells, and also prevent premature aging, protect the brain from overload and stress. Low content or complete absence of vitamin B leads to severe disorders of the nervous system, reduces a person's 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, called "vitamin of the mind", it has the greatest impact on mental abilities and memory. With his lack of thoughts they start to get confused and the memory decreases. Vitamin B1 directly protects the nervous system and is involved in the brain’s supply of glucose.
With a full diet, man does not lack this vitamin, because it contains a large number of products: oats and buckwheat (many in the shell of grains and shells), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - supplierswith thiamine.
It is well absorbed, but also quickly degraded, especially under the influence of alcohol, nicotine, sugar, tannins in tea.
Vitamin B1 deficiency causes symptoms:
- memory loss;
- muscle weakness;
- high physical and mental fatigue;
- impaired coordination and gait;
- numbness of limbs;
- unreasonable irritability;
- depressed mood;
- crying and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis, and limb paresis may develop. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract can be noticed (disturbed stool, constipation, nausea).
Riboflavin - vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, including the acceleration of mental processes in the brain, participates in the synthesis of nerve cells and neurotransmitters (biologically active substances through which nerve impulses are transmitted to nerve cells). Playing sports will bring fatigue, not energy and activity. Vitamin B2 tolerates high temperatures well, but breaks down quickly in light.
Riboflavin is supplied from meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, pomegranate.
Vitamin B2 deficiency results in:
- headaches;
- reducing the speed of mental processes;
- drowsiness;
- loss of appetite;
- weight loss;
- weakness.
In addition, skin changes appear - ulcers and cracks on the corners of the mouth (cheilitis), dermatitis of the skin of the chest and face; visual disturbances - photophobia, tearing due to inflammation of the cornea and mucous membranes of the eyes; the synthesis of adrenal hormones is disturbed.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called a "calming vitamin". The vitamin is involved in the synthesis of enzymes and helps to extract energy from food, and in its absence, the body feels tired, depressed, depressed, insomnia. In addition, nicotinamide is directly involved in hormone biosynthesis (estrogens, progesterone, cortisol, testosterone, insulin and others).
A huge amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat; to a lesser extent plant products - asparagus, parsley, carrots, garlic, green peas, pepper.
If it is not present in food, pellagra develops. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation of exposed areas of the skin) 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, in the transmission of nerve impulses, and also activates the mechanisms of skin regeneration. It was once thought that a person could not have a deficiency of this vitamin.
However, since more than half of the pantothenic acid is destroyed during storage and cooking, the following symptoms may occur:
- limb stiffness;
- memory corruption;
- sleep disorder;
- headaches;
- paresthesias (tingling) of hands and feet;
- muscle pain.
To make up for the lack of vitamin B5, you need to include a variety of foods in your diet: meat, whole sprouted grains, hazelnuts, offal, yeast. A significant amount is found in legumes, fresh vegetables, mushrooms, green tea.
Pyridoxine - vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Therefore, its other name is "vitamin antidepressant".
Deficiency causes the following symptoms:
- drowsiness;
- irritability;
- inhibition of thinking;
- depression;
- feeling anxious.
Vitamin B6 is found in large quantities in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries, strawberries.
In addition, vitamin B6 affects metabolism, the state of the cardiovascular system, immunity, skin condition, hormone synthesis, 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, and affects the processes of excitation and inhibition in the central nervous system. Also, vitamin B9 is involved in protein exchange, the transfer of genetic information during fetal development, is necessary for the creation of normal blood cells. And in combination with vitamin B5 it slows down gray hair.
If missing, symptoms occur:
- memory corruption;
- fatigue;
- feeling anxious;
- anemia;
- insomnia and apathy.
Folic acid is found in large quantities in fresh dark green vegetables (asparagus, spinach, lettuce), it is abundant in beans, wheat, avocados, and in smaller quantities in the liver, egg yolk.
Cyanocobalamin - vitamin B12
In nature, it is synthesized only by microorganisms, bacteria, blue-green algae and mainly accumulates in the liver and kidneys of animals. Neither plants nor animals synthesize it. This "red vitamin" contains animal products: fish, liver, kidneys, heart, oysters, and is also found in seaweed, soy. Vitamin B12 helps our body to switch from the waking state to the sleep mode in order to normalize mental processes, transferring short-term memory to long-term memory.
Cyanocobalamin deficiency leads to:
- chronic murder;
- confusion of consciousness;
- hallucinations;
- ringing in ears;
- irritability;
- dizziness;
- drowsiness;
- memory loss;
- visual impairment;
- dementia;
- depression.
In addition to B vitamins, there are other vitamins to remember and think about.
Ascorbic acid - vitamin C
Ascorbic acid is a very strong antioxidant and protects body cells from oxidative processes. Needed to maintain the work of neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with food: pomegranate, black currant, sea buckthorn, primrose, sweet red pepper, citrus, green onion, cabbage, horseradish, nettle, from animal products found 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. It is included in the lipid composition of cell membranes. A diet rich in foods containing vitamin E helps protect the body from heart attack and atherosclerosis, thereby preventing the development of dementia.
For this, unrefined oils (olive, soybean, corn) must be included in the diet, as well as green peas, wheat and rye sprouts, beans, lettuce, lentils and oats.
Calciferol - vitamin D
Enters the body with food 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 having an important effect on bone and tooth formation, cell growth and development, vitamin D is also required for the proper transmission of nerve impulses and muscle contraction.
It is present in large quantities in animal products: butter, fatty fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - vitamin P
The main effect of vitamin P is to reduce the permeability and fragility of capillaries. Together with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding in the brain. Rich in citrus fruits, vitamin P, pomegranate, black chokeberry berries, green tea, apples.
In addition to a balanced diet, the use of vitamins, we must not forget about other ways to prevent dementia. It is the only way to achieve good memory, enthusiasm and optimism in old age.