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. In addition, to preserve memory and thinking, certain groups of vitamins are needed, which will be discussed below.
The 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 are the ones that most influence a person's memory and thinking. They support the work of nerve cells and also prevent premature aging, protect the brain from overload and stress. Low content or total absence of B vitamins leads to serious nervous system disorders, 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, is called "vitamin of the mind", it has the greatest effect on mental abilities and memory. With their absence, thoughts start to become confused and memory diminishes. Vitamin B1 directly protects the nervous system and is involved in providing glucose to the brain.
With a good diet, this vitamin does not need a person, as it is contained in a large amount of products: oats and buckwheat (many in the husks of grains and husks), bran, peas, nuts, carrots, radish, beans, potatoes, spinach - are thiamine suppliers.
It is well absorbed, but it is also fast and degraded, mainly under the influence of alcohol, nicotine, sugar, tea tannins.
Vitamin B1 deficiency causes symptoms:
- memory loss
- ;
- muscle weakness;
- high physical and mental fatigue;
- impaired coordination and gait;
- numbness in the limbs;
- irrational irritability;
- depressed mood;
- crying and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis and paresis of the extremities may occur. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract (irritated stools, constipation, nausea) can be observed.
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", an energy and metabolism accelerator in our body, which accelerates mental processes in the brain, participates in the synthesis of nerve cells and in the work of neurotransmitters (biologically active substances throughof which nerve impulses are transmitted in nerve cells). In your absence, playing sports will bring on fatigue instead of vigor and activity. Vitamin B2 tolerates very high temperatures, but degrades quickly with light.
Riboflavin is supplied by meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rosehips.
Vitamin B2 deficiency results in:
- headaches;
- decrease in the speed of mental processes;
- drowsiness;
- loss of appetite;
- weight loss;
- weakness.
In addition, skin changes appear - ulcers and fissures in the corners of the mouth (cheilitis), dermatitis of the skin of the chest and face; visual disturbances - photophobia, tearing due to inflammation of the cornea and mucous membranes of the eyes; the synthesis of adrenal hormones is interrupted.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called "the vitamin of calm". The vitamin is involved in the synthesis of enzymes and helps to extract energy from food, in the absence of it 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).
An overwhelming amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat; to a lesser extent, vegetable products - asparagus, parsley, carrots, garlic, peas, pepper.
If it is absent in food, pellagra develops. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation on exposed skin surfaces) 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 triggers the skin's regeneration mechanisms. It used to be believed that a person cannot be deficient in this vitamin.
But since more than half of the pantothenic acid is destroyed during storage and cooking, the following symptoms may appear:
- numbness of the limbs; memory impairment
- ;
- sleep disturbance;
- headaches;
- paresthesias (tingling) of the hands and feet;
- muscle pain.
To replace vitamin B5 deficiency, you need to include a variety of foods in your diet: meat, sprouted whole grains, hazelnuts, offal, yeast. A significant amount is found in vegetables, fresh vegetables, mushrooms and green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Therefore, its other name is "vitamin antidepressant".
Shortages cause the following symptoms:
- drowsiness;
- irritability;
- inhibition of thought; depression
- ;
- feeling of anxiety.
Vitamin B6 is found in large quantities in yeast, cereals, vegetables, bananas, meat, fish, potatoes, cabbage, peppers, cherries, strawberries.
In addition, vitamin B6 affects metabolism, the state of the cardiovascular system, immunity, the state of the skin, the synthesis of hormones, hydrochloric acid in the stomach and the absorption of vitamin B12.
Folic acid - vitamin B9
Folic acid - vitamin B9 - is involved in the synthesis of neurotransmitters, including dopamine and serotonin, that is, it affects the processes of excitation and inhibition of the central nervous system. In addition, vitamin B9 is involved in the exchange of proteins, the transfer of genetic information during the development of the fetus, is necessary for the formation of normal blood cells. And in combination with vitamin B5, it slows down the aging of hair.
If absent, symptoms occur:
- memory impairment
- ;
- fatigue;
- feeling of anxiety;
- anemia;
- insomnia and apathy.
Folic acid is found in large quantities in fresh dark green vegetables (asparagus, spinach, lettuce), much of it is found in beans, wheat, avocado 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 products of animal origin: fish, liver, kidneys, heart, oysters, it is also found in seaweed, soy. Vitamin B12 helps our body move from waking to "sleep" mode to normalize mental processes, transferring short-term memory to long-term memory.
The lack of cyanocobalamin leads to:
- chronic fatigue;
- confusion of conscience;
- hallucinations;
- ringing in the ears;
- irritability;
- dizziness;
- drowsiness; memory loss
- ;
- visual impairment;
- dementia; depression
- .
In addition to the B vitamins, there are other vitamins for memory and thinking.
Ascorbic acid - vitamin C
Ascorbic acid is a very strong antioxidant and protects the body's cells from oxidative processes. Necessary to maintain the work of neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with foods: rosehips, black currant, hawthorn, parsley, sweet red pepper, citrus fruits, chives, cabbage, horseradish, nettle, of animal productsit is only found 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. It is included in the lipid composition of cell membranes. A diet rich in foods containing vitamin E helps to protect the body against heart attacks and atherosclerosis, thus preventing the development of dementia.
For this, unrefined oils (olive, soy, corn), as well as peas, sprouts of wheat and rye, beans, lettuce, lentils and oats should be included in the diet.
Calciferol - Vitamin D
It enters the body with food and is synthesized in the skin under the influence of ultraviolet rays. Calciferol is the "main driver" of calcium metabolism in the body. In addition to its important effect on the formation of bones and teeth, on the growth and development of cells, vitamin D is necessary for the correct transmission of nerve impulses and muscle contraction.
It is present in large quantities in products of animal origin: butter, oily fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - Vitamin P
The main effect of vitamin P is to reduce permeability and capillary fragility. Along with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding in the brain. Rich in citrus fruits of vitamin P, rosehip, black chokeberry, green tea, apples.
In addition to a balanced diet and the use of vitamins, we cannot forget other ways to prevent dementia. Only in this way is it possible to achieve good memory, vigor and optimism in old age.