The human brain is an incredibly complex device in our body. The center of the nervous system consumes up to 25% of all energy expenditure, while its weight is at most 2% of the total body weight. For full and uninterrupted brain activity, it is necessary to ensure the supply of carbohydrates, proteins, polyunsaturated fatty acids. Foods must contain amino acids, minerals and vitamins for the brain and memory.
Brain connections
Let's start reviewing the essential group B vitamins for the central nervous system. They are joined by the following factors:
- they contain nitrogen;
- are considered soluble in water;
- has a similar effect on the body;
- are often found together in the same products;
Initially, after the discovery, scientists believed they were dealing with just one vitamin, and only with time did they discover that these are different compounds with similar properties. There are 7 essential vitamins in the B group:
- B1 or thiamine- necessary for a clear mind and strong memory. In addition, it reduces fatigue, since it participates in almost all the metabolic processes of the body associated with energy production.
- B2 or riboflavin- affects the quality and speed of brain reactions, participates in the formation of red blood cells, hemoglobin synthesis and iron absorption. Riboflavin is responsible for the activity of the adrenal glands, it affects vision.
- B3 or nicotinic acidis needed for concentration and memory improvement. It protects us from stress. Helps red blood cells to carry oxygen.
- B5 or pantothenic acidis an essential element that allows the production of neurotransmitters that transmit an electrochemical impulse between neurons. Pantothenic acid is necessary for the synthesis of fatty acids, which are responsible for long-term memory.
- B6 or pyridoxine- also involved in the production of neurotransmitters. It also helps in absorbing the amino acids needed for normal brain function.
- B9 or folic acid- improves memory and speed of the thinking process. It is responsible for the formation and functioning of the immune and circulatory systems. It is especially important in the first trimester of pregnancy for the healthy development of the fetal neural tube.
- B12- helps to form the neuron's melinic sheath, which is responsible for the speed of transmission of nerve impulses. It participates in the formation of red blood cells, which means that it supplies oxygen to the brain.
Antioxidants
Billions of living cells in our bodies are constantly attacked by free radicals - molecules with one or more electrons missing. By losing elementary particles, cells become unable to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (the metabolic precursor to vitamin A) resist damage from free radicals in brain tissue.
These vitamins improve memory and brain activity.
Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and assimilation of group B substances depends on their level.
Vitamin E is necessary for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory degradation, irritability, aggressiveness. It is able to increase the benefits of the action of ascorbic acid, to prevent its overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids affect brain activity. They are polyunsaturated fats that our bodies cannot synthesize on their own. Eating foods that contain omega-3s can help protect the brain from cognitive impairments and improve concentration and memory.
Protein is needed as a building material for the cells of our body and consists of amino acids.
Above all, the brain requires:
- Glycineis an essential amino acid (ATA), although it is synthesized by the body, it must be supplied with food. Glycine normalizes the psychological and emotional state, stabilizes brain activity, to some extent neutralizes the influence of alcohol. This ATK improves sleep, adjusts the biorhythm.
- Tyrosine and phenylalaninefight depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thought processes and increase the pain threshold. Phenylalanine is the main foundation of phenylethylamine that helps you fall in love. Tyrosine, in turn, is the most potent antidepressant among amino acids. Thanks to this ATK, not only do the signs of depression disappear, but it also relieves the symptoms of the premenstrual cycle. These amino acids help to overcome caffeine addiction.
- Tryptophan- enough in the body, relieves headaches and irritability. Tryptophan helps to reduce aggression and is used to treat hyperactivity in children. Medicines containing this substance must be taken in the complex treatment of schizophrenia and neurosis. It is drunk during therapy for anorexia and bulimia. To some extent, after taking that amino acid, the depression goes away.
For normal brain function, you need to consume enough amino acids with food. The functioning of the central nervous system does not dispense with microelements.
The lack of zinc causes the development of depression, as well as neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning ability and memory. Its deficiency can cause headaches, depression and epilepsy. Copper is essential for the brain to control nerve impulses. If it is not enough in the body, neurodegenerative diseases can develop.
Nebula and brain dysfunction are clear signs of iron deficiency.
Which products contain the most useful things
The indisputable fact is that it is natural for a person to receive the vitamins necessary to improve memory and the functioning of the cerebral cortex from natural foods. Let's consider which of them are most suitable for the normal performance of cognitive functions.
The leader in the content of B vitamins are peas. It has a beneficial effect on all brain functions. Peas are followed by oatmeal - an assistant against insomnia, a good antidepressant. Then there are nuts, unpolished rice (with dark skin), green vegetables, meat and dairy products.
Eating fatty fish helps improve brain function. It contains a large amount of omega-3 fatty acids, which stimulate memory and improve the perception of information.
The human brain is 60% fat, which is similar in composition to omega-3, so these acids are used to generate nerve cells. If you eat this substance in sufficient quantities, in old age you can stop mental decline and prevent neurodegenerative diseases. The lack of omega-3 in the body can cause a state of depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants that are beneficial for brain activity. Therefore, a cup of aromatic drink not only invigorates you in the morning, it also has a good effect on brain activity.
Caffeine allows:
- cheer up;
- increases alertness by blocking the synthesis of adenosine, which causes drowsiness;
- increases concentration.
Despite the controversy surrounding the aromatic beverage, caffeine and antioxidants in coffee make the brain function more productively. Moderate coffee consumption reduces the risk of developing neurodegenerative diseases. But, unfortunately, people with high blood pressure are contraindicated to drink this drink.
Blueberries are another useful and exclusive product that combats the aging of nerve cells and the development of brain diseases. This is due to the high content of antioxidants in red fruits. These substances help to improve concentration and sometimes help with short-term memory loss.
The main ingredient in curry, turmeric, not only gives food a special flavor, but also life. Curcumin helps to stimulate blood circulation and memory.
Turmeric is very beneficial because:
- stimulates the growth of brain cells;
- fights blues and melancholy: curcumin affects the synthesis of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is especially necessary for patients with Alzheimer's disease.
By adding saffron to tea and curry foods, you will get the most out of curcumin.
A vegetable like broccoli, not loved by most children, contains a lot of nutrients. One hundred grams of the plant contains more than 100% of the daily value of vitamin K: the body uses it to create fats, which are found in large quantities in brain cells.
Vitamin K maintains alertness and broccoli antioxidants help the body to resist brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many microelements: zinc, magnesium, copper, iron. It is definitely necessary to include pumpkin seeds in your diet to improve the quality of mental activity.
Eating a bar of dark chocolate or drinking cocoa is good. These foods are rich in flavonoids, antioxidants and caffeine that can improve mood and slow brain aging.
Walnuts complement the list of brain-friendly foods. In addition to group B vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Perhaps the external resemblance between nuts and the human brain is not accidental?
One orange a day in the diet provides the body with a daily need for vitamin C and also prevents the brain from aging by protecting it from free radicals. Vitamin C is abundant in tomatoes, kiwi, guava, peppers and strawberries.
Eggs are an excellent source of vitamins, folate and choline. They prevent brain aging and melancholy.
Despite the fact that the effects of eggs on the body are not yet fully understood, the benefits of eating them have been known for a long time.
Green tea also improves brain function. It is rich in caffeine and also in L-theanine, which can reduce anxiety, reduce fatigue and help you relax. Among other things, green tea helps to improve memory.
In conclusion, it must be said that a comprehensive and balanced diet is a relatively inexpensive and effective way to improve brain activity and human memory.
It is best to eat fresh, organic food and maintain your daily fluid intake.
Our nutrition directly affects the stable functioning of the brain. To keep you active, in addition to nutrition, you need to do regular exercise and train your cognitive skills.
Medicines from the pharmacy
In the modern world, it is very difficult to provide natural vitamins. During food processing (sterilization, preservation, exposure to high and low temperatures), most nutrients are lost. The way out of this situation is to make up for the missing elements using analogues synthesized by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased at any pharmacy. The means by which a pill contains an entire vitamin complex needed by the brain is very popular. It is often combined with minerals. A partial comprehensive approach is also used, which contains vitamins from a group, for example, group B.
Preparations are also made with an active ingredient (folic acid, vitamin C). Its advantages include low cost, less chance of overdose and allergic reactions.
There are medications that include vitamins fortified with nootropic supplements to improve memory and focus.
The brain-stimulating amino acids and omega-3 acids stand out separately.
Pharmaceutical drugs to improve brain activity have a beneficial effect on the thinking process itself, sharpen concentration and improve memory. These vitamins make a person calm and balanced. The elderly need to take dietary supplements and vitamins, as they tone the brain tissue, they help restore the elasticity of blood vessels.
Don't expect a quick effect when taking vitamins. The changes will be visible with regular medication.
Age-related cognitive decline awaits everyone who has lived long enough. But timely preventive measures will allow normal brain activity to be maintained in the future.
You need to have a balanced diet, trying to consume more natural foods containing antioxidants and vitamins for mental activity. In the period of great mental stress, seasonal lack of fresh fruits and vegetables, in old age, it is desirable to compensate for the lack of vitamins with synthesized drugs.