Everyone knows that vitamins are necessary for our body, but few people realize that these substances are necessary for the proper functioning of the brain. Furthermore, to maintain memory and thinking, certain groups of vitamins are required, which will be discussed below.
Most important B vitamins for memory
B vitamins are the most important for the nervous system. We can say that the representatives of this group have the greatest impact on the memory and thought of a person. They support the functioning of nerve cells, and also prevent premature aging, protect the brain from overload and stress. Low content or complete lack of B vitamins 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 the "mind vitamin", is the one that has the greatest effect on mental abilities and memory. With its absence, thoughts begin to become confused and memory diminishes. Vitamin B1 directly protects the nervous system and is involved in providing the brain with glucose.
With a complete diet, a person does not lack this vitamin, as it is contained in a large number of products: oats and buckwheat (many in the husk of cereals and husks), bran, peas, nuts, carrots, radish, beans, potatoes, spinach - are suppliers of thiamine.
Absorbs well, but also quickly and degrades, especially under the influence of alcohol, nicotine, sugar, tea tannins.
Lack of vitamin B1 causes symptoms:
- memory loss;
- muscle weakness;
- high physical and mental fatigue;
- impaired coordination and gait;
- numbness in the limbs;
- unreasonable nervousness;
- depressed humor;
- tears and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis and paresis of the extremities may develop. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract may be observed (bowel movements, 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, is involved in the synthesis of nerve cells and the work of neurotransmitters (biologically active substances thattransmit nerve impulses to nerve cells). In its absence, sports play will bring fatigue rather than energy and activity. Vitamin B2 tolerates high temperatures well, but degrades quickly in light.
Riboflavin is supplied from meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, hips.
Vitamin B2 deficiency results in:
- headache;
- slowing down mental processes;
- drowsiness;
- loss of appetite;
- weight loss;
- weakness.
In addition, skin changes appear - ulcers and cracks in the corners of the mouth (cheilitis), dermatitis of the skin of the chest and face; visual disturbances - photophobia, lacrimation due to inflammation of the cornea and mucous membranes of the eyes; the synthesis of adrenal hormones is disrupted.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called a "calming vitamin". Vitamin is involved in the synthesis of enzymes and helps to extract energy from food, with its lack, the body experiences fatigue, depression, depression, insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogens, progesterone, cortisol, testosterone, insulin and others).
The vast majority of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat; to a lesser extent vegetable products - asparagus, parsley, carrots, garlic, green peas, pepper.
If it is missing in food, pellagra develops. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation of the 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 stimulates the skin regeneration mechanisms. It was once believed that a person could not be deficient in this vitamin.
But since more than half of pantothenic acid is destroyed during storage and cooking, the following symptoms may occur:
- numbness of the limbs;
- memory impairment;
- sleep disturbance;
- headache;
- paresthesia (tingling) of hands and feet;
- muscle pain.
To replenish vitamin B5 deficiency, you need to include a variety of foods in your diet: meat, whole grains, hazelnuts, internal, yeast. A considerable 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. Hence, its other name is "vitamin antidepressant".Absence causes the following symptoms:
- drowsiness; nervousness
- ;
- inhibition of thinking;
- depression;
- feeling of anxiety.
Folic acid - vitamin B9
Folic acid - vitamin B9 - is involved in the synthesis of neurotransmitters, including dopamine and serotonin, meaning it 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, it is necessary for the formation of normal blood cells. And in combination with vitamin B5, it slows down hair graying.
If missing, symptoms appear:
- memory impairment;
- fatigue;
- feeling of anxiety;
- anemia;
- insomnia and apathy.
Folic acid is found in large amounts in fresh dark green vegetables (asparagus, spinach, lettuce), much of it is found in beans, wheat, avocados and to a lesser extent in the liver, egg yolk.
Cyanocobalamin - Vitamin B12
In nature, it is synthesized only by microorganisms, bacteria, blue-green algae and accumulates mainly in the liver and kidneys of animals. Neither plants nor animals synthesize it. This "red vitamin" is contained in animal products: fish, liver, kidneys, heart, oysters, also found in seaweed, soy. Vitamin B12 helps our body to switch from waking to "sleep" mode to normalize mental processes, transfer short-term memory to long-term memory.
Lack of cyanocobalamin leads to:
- chronic fatigue;
- confusion of consciousness;
- hallucinations;
- tinnitus; nervousness
- ;
- dizziness;
- drowsiness;
- memory loss;
- visual impairment;
- madness;
- Depression.
In addition to B vitamins, there are other vitamins for memory and thought.
Ascorbic acid - vitamin C
Ascorbic acid is a very strong antioxidant and protects the body cells from oxidative processes. It is required to maintain the function of neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with food: rose hips, black currant, buckthorn, parsley, sweet red peppers, citrus fruits, green onions, cabbage, horseradish, nettle, from animal products foundonly 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. Involved in the lipid composition of cell membranes. A diet rich in foods containing vitamin E helps protect the body from heart attacks and atherosclerosis, thus preventing the development of dementia.
For this, unrefined oils (olive, soy, corn), as well as green peas, wheat and rye cabbage, beans, green lettuce, lentils and oats should be included in the diet.
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 its significant impact on bone and tooth formation, cell growth and development, vitamin D is necessary for the correct transmission of nerve impulses and muscle contraction.
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 with vitamin P, hips, black walnuts, green tea, apples.
In addition to a balanced diet and the use of vitamins, we must not forget other ways to prevent dementia. This is the only way to achieve good memory, energy and optimism in old age.