An insufficient amount of vitamins in the human body negatively affects brain activity, leading to disturbances in cognitive functions. The main signs of vitamin deficiency are loss of ability to perceive and remember information, deterioration of attention, forgetfulness, distraction, 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 underlying the word "vitamins" means life. In fact, the body's ability to function correctly and productively depends on the organic substances we assimilate from food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the firmness and elasticity of tissues, including vascular walls. This leads to better blood formation and nourishes the brain.
- Promote the acceleration of redox reactions, thus increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- Possessing antioxidant properties, they prevent cell destruction by products of biochemical reactions.
To keep the brain working active, it is necessary to constantly monitor the balance of vitamins and minerals. And in case of shortages, replenish your vitamin supply by choosing the right foods and taking vitamin complexes containing various low-molecular-weight organic compounds.
What vitamins are needed by the brain
Cognitive brain dysfunctions are more common with age. Among the reasons that cause this condition, there are endocrine disorders (thyroid gland, metabolism), digestive tract pathologies, frequent stress and excessive physical activity that demand huge expenditures of energy. In that case, vitamins should come to your rescue. Among the large number of them, the main ones that guarantee the effective functioning of the brain can be highlighted. These include:
beta carotene
Yellow-orange pigment that transforms into vitamin A. Protects brain cells, prevents loss of cognitive function, promotes memory development. Pigment insufficiency threatens vision organ pathologies, negatively affects childhood growth and development.
B vitamins
They are represented by an entire group, and each of their representatives is of great importance to the human body:
- thiamine (B1) helps in the absorption of carbohydrates and stores energy, its lack destroys the digestive system;
- riboflavin (B2) promotes effective oxygen absorption, relieves fatigue, provides energy for the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, is indicated for use in case of insufficient 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 for the development of an unborn fetus;
- cyanocobalamin (B12) - reduces bad cholesterol, strengthens vascular walls, participates in amino acid and DNA synthesis.
Ascorbic acid (vitamin C)
Prevents brain cell degeneration, helps the gland to be better absorbed. In combination with tocopherol, it is used to treat conditions associated with compromised blood supply, reducing the risk of developing a malignant tumor.
Calciferol (vitamin D)
Activates the assimilation of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. The lack of this organic compound becomes the cause of the development of cognitive impairment.
Vitamin K
It is represented by a group of fat-soluble compounds - phylloquinone (K1) and menaquinone (K2), responsible for the functioning of blood vessels and blood clotting. Thanks to it, calcium is more easily absorbed. Scarcity threatens blood vessel blockage, 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 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 carry out the vital functions of the body. To maintain a well-coordinated work, he needs good nutrition. The food consumed must contain useful vitamins and minerals.
Here's a list of brain-healthy foods you need to regularly include in your diet:
- Nuts (walnuts, pine nuts, almonds): include polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc. Prevent premature aging of the body, activate the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improve memory and vision, prevent heart and blood vessel pathologies, increase efficiency.
- Eggs (chicken, quail): rich in lutein, which prevents the development of heart attacks and strokes. Doctors recommend eating no more than 2 pieces a day.
- High quality dark chocolate: in moderation stimulates brain activity, improves oxygen supply, dilates blood vessels. Magnesium and phosphorus contained in it contribute to cell nutrition.
- Carrot: inhibits aging, preventing the destruction of brain cells.
- Beetroot: Increases blood flow to the brain, helping to improve mental performance.
- Algae: contains iodine, which helps to combat irritability, insomnia, depression, amnesia.
- Fatty marine 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: a veritable storehouse of vitamins A, C, K as well as iron - prevents the development of heart attack and stroke.
- Vegetables (lentils, beans): provide a clear mind and speed of reasoning.
To organize the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- don't overeat - too much food contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat fractional portions - 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 4 pm;
- give up on alcohol, caffeine, fatty foods, sweets and flour.
Complying with the work and rest regimen, an active lifestyle, a balanced diet and intake of vitamin and mineral complexes will preserve your brain health for a long time.