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, deterioration of attention, forgetfulness, lack of mind, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly, and also supplement your diet with foods that improve brain function.
What is the role of vitamins
The root under the word "vitamin" means life. Indeed, the body's ability to work correctly and productively depends on those organic substances that we assimilate with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the stability and elasticity of tissues, including vascular walls. This leads to improved blood formation and nourishes the brain.
- Promote the acceleration of redox reactions, thus increasing metabolism, release energy from proteins, fats, carbohydrates.
- Having 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 the vitamin reserve by choosing the right food and taking vitamin complexes containing various organic compounds with low molecular weight.
What vitamins are needed for the brain
Cognitive brain dysfunctions are more common with age. Among the reasons that provoke this condition, there are endocrine disorders (thyroid gland, metabolism), digestive system pathology, frequent stress and excessive physical activity that require large energy costs. In this case, vitamins must come to the rescue. Among their large number, you can single out the main ones that ensure the effective functioning of the brain. This includes:
Beta carotene
The yellow-orange pigment that is converted into vitamin A. Protects brain cells, prevents the loss of cognitive function, promotes the development of memory. Pigment insufficiency threatens pathologies of the visual organs, negatively affects the growth and development in childhood.
Vitamin B
They are represented by a whole group, and each of its representatives is of great importance to the human body:
- thiamine (B1) helps absorb carbohydrates and conserves energy, its lack destroys the digestive system;
- riboflavin (B2) promotes effective oxygen uptake, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, indicated for use in case of impaired 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 needed to create new cells;
- folic acid (B9) - promotes cell reproduction, the formation of serotonin, adrenaline, dopamine, is needed by 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 the degeneration of brain cells, helps the glands to be better absorbed. In combination with tocopherol, used in the treatment of pathologies related to impaired blood supply, reduces the risk of developing a malignant tumor.
Calciferol (Vitamin D)
Activates the assimilation of phosphorus and calcium, which are part of the brain cells, improves cognitive abilities (memory, attention), mood. Lack of this organic ingredient becomes the cause of the development of cognitive impairment.
Vitamin K
It is represented by a group of fat-soluble compounds - phylloquinone (K1) and menacinone (K2), which are responsible for the functioning of blood vessels and blood clotting. Thanks to it, calcium is more easily absorbed. The deficiency threatens the blockage of blood vessels, the development of amnesia and the 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.
Unsaturated fats - so-called omega-3 fats - also have an effect on improving brain performance. 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 bodily functions. To maintain a well-coordinated job, he needs good nutrition. The food consumed should contain beneficial vitamins and minerals.
Here is a list of healthy brain foods that you should include in your diet regularly:
- Walnuts (walnuts, pine nuts, almonds): include unsaturated 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 pathology, increase efficiency.
- Eggs (chicken, quail): 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 activity, improves its oxygen supply, dilates blood vessels. Magnesium and phosphorus contained in it contribute to cell nutrition.
- Carrots: prevent aging by preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helping to increase mental performance.
- Seaweed: contains iodine, which helps fight nervousness, insomnia, depression, amnesia.
- Sea fatty fish (mackerel, salmon, tuna): a source of omega-3 unsaturated fatty acids - good for the brain.
- Chicken, turkey, beef: contains protein, 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 overdo it - excess food contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat small portions in part - 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, sweet products and flour.
Compliance with the work and rest regime, an active lifestyle, a balanced diet and taking vitamin and mineral complexes will maintain the health of your brain for a long time.