Insufficient levels of vitamins in the human body adversely affect the functioning of the brain, leading to disruption of cognitive function. The main signs of vitamin deficiency are loss of ability to perceive and remember information, deteriorating attention, forgetfulness, gymnastics, somnolence, fatigue, bad mood.
To prevent this condition, take regular vitamins and supplement your diet with foods that improve brain function.
What is the role of vitamins
The root behind the word "vitamin" means life. In fact, the body's ability to work properly and efficiently depends on the organic matter we adopt.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the firmness and softness of tissues, including blood vessel walls. This leads to improved hematopoiesis and nourishes the brain.
- Enhances the acceleration of redox reactions and thus increases metabolism, releasing energy from proteins, fats, carbohydrates.
- They have antioxidants and prevent the destruction of cells by the products of biochemical reactions.
To maintain the active function of the brain, it is necessary to constantly monitor the balance of vitamins and minerals. And if there is a shortage, replenish your vitamin reserves by choosing the right foods and taking vitamin complexes that contain a variety of low-molecular-weight organic compounds.
What vitamins are necessary for the brain
Cognitive impairment of the brain is more common with age. Among the causes of this condition are endocrine disorders (thyroid, metabolism), diseases of the gastrointestinal tract, frequent stress and heavy exercise that requires high energy costs. In this case, vitamins should come to the rescue. Among them are the main ones that ensure the efficient functioning of the brain. These include:
Beta-carotene
Yellow-orange pigment that is converted to vitamin A. Protects brain cells, prevents loss of cognitive function, promotes memory development. Lack of pigment threatens the pathology of the visual organs, has a negative effect on the growth and development of childhood.
Vitamin B
They are represented by a whole group and each of its representatives has great significance for the human body:
- thiamine (B1) helps in the absorption of carbohydrates and stores energy, its deficiency destroys the digestive system;
- riboflavin (B2) promotes efficient oxygen uptake, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is intended for use in case of impaired blood flow;
- pantothenic acid (B5) - is involved in the metabolism of proteins, fats, carbohydrates, forms acetylcholine, helps to send nerve messages to the brain;
- pyridoxine (B6) - produces hormones that are responsible for cognitive processes, producing proteins that break down proteins and are needed to make new cells;
- folic acid (B9) - promotes cell reproduction, production of serotonin, adrenaline, dopamine, is needed in pregnant women for fetal development;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens blood vessel walls, is involved in the formation of amino acids and DNA.
Ascorbic acid (vitamin C)
It prevents the degeneration of brain cells, helps the gland to be better absorbed. In combination with tocopherol, it is used to treat diseases associated with impaired blood flow, reducing the risk of developing malignancies.
Calciferol (Vitamin D)
It activates the adaptation of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. Deficiency of this organic compound will be the cause of the development of cognitive impairment.
Vitamin K
It represents a group of fat-soluble compounds - phylloquinone (K1) and menaquinone (K2), which are responsible for vascular function and blood clotting. Thanks to it, calcium is more easily absorbed. The deficiency is threatened by a blockage in the blood vessels, the development of amnesia and a 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 have an effect on improving brain performance. They affect neurological activity, increase concentration and reduce the risk of developing Alzheimer's disease.
Food for better brain function
The main function of the brain is to send commands to perform important functions of the body. To maintain a well-coordinated work, he needs good nutrition. Consumed foods should contain useful vitamins and minerals.
Here is a list of healthy foods for the brain that you need to have regularly in your diet:
- Nuts (walnuts, pine nuts, almonds): contain 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 cardiovascular disease, increase efficiency.
- Eggs (chicken, falcon): rich in lutein, which prevents the development of heart attack and stroke. Doctors recommend eating no more than 2 pieces a day.
- High-quality dark chocolate: in moderation, it stimulates brain function, improves oxygen supply, dilates blood vessels. Magnesium and its phosphorus promote cell nutrition.
- Carrots: inhibits aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helps to increase mental performance.
- Seaweed: contains iodine, which helps to 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 protein, selenium and B vitamins.
- Spinach: real storage of vitamins A, C, K, as well as iron - prevents the development of heart attack and stroke.
- Legumes (lentils, beans): Give a clear mind and speed of thought.
To plan your brain's brain function, you need to follow the advice of nutritionists:
- do not overestimate - excess food promotes the formation of free radicals, which have a detrimental effect on brain cells;
- eat in small portions - 5-6 meals a day;
- fish in the diet should be at least 3 times a week;
- consumption of complex carbohydrates, fresh vegetables and fruits daily until 16. 00;
- give up alcohol, caffeine, fatty foods, sweets and flour products.
Adherence to a work and rest plan, an active lifestyle, a healthy diet and the intake of vitamin and mineral complexes will preserve the health of the brain for a long time.