Insufficient amounts of vitamins in the human body adversely affect brain function, resulting in impaired cognitive function. The main signs of vitamin deficiency are loss of ability to perceive and remember information, impaired attention, forgetfulness, distraction, drowsiness, fatigue, bad mood.
To prevent this condition, take vitamins regularly, as well as supplement your diet with foods that improve brain function.
What is the role of vitamins
The root of the word "vitamins" means life. In fact, the body's ability to function properly and productively depends on what organic matter we absorb with food.
Vitamins help the body perform the following functions:
- They produce collagen, which strengthens and improves the strength and elasticity of tissues, including blood vessel walls. It improves blood formation and nourishes the brain.
- Promote the acceleration of redox reactions, thus increasing metabolism, releasing energy from proteins, fats, carbohydrates.
- With antioxidant properties, they prevent cells from destroying the products of biochemical reactions.
In order to maintain active brain function, it is necessary to constantly monitor the balance of vitamins and minerals. And if you are deficient, replenish your vitamin reserves by choosing the right foods and consuming vitamin complexes that contain a variety of low molecular weight organic compounds.
What vitamins do the brain need
Cognitive brain dysfunction is more common with age. Causes that provoke this condition include endocrine disorders (thyroid, metabolic), gastrointestinal pathologies, frequent stress, and excessive physical activity, which requires high energy expenditure. In this case, vitamins should help. Among the many, one can distinguish the main ones that ensure the efficient functioning of the brain. These include:
Beta carotene
Yellow-orange pigment, which is converted to vitamin A. Protects brain cells, prevents the loss of cognitive function, promotes memory development. Pigment deficiency threatens the pathologies of the visual organs, adversely affects growth and development in childhood.
Vitamins B.
They are represented by the whole group, and each of its representatives is very important to the human body:
- thiamine (B1) helps to absorb carbohydrates and stores energy, its deficiency destroys the digestive system;
- riboflavin (B2) promotes efficient oxygen absorption, reduces fatigue, provides energy to the body;
- Nicotinic acid (B3) - a powerful antioxidant that dilates blood vessels for use in blood supply disorders;
- pantothenic acid (B5) - participates in the metabolism of proteins, fats, carbohydrates, synthesizes acetylcholine, helps to transmit nerve impulses to the brain;
- Pyridoxine (B6) - produces hormones responsible for cognitive processes, synthesizes enzymes that break down proteins and are necessary for the formation of new cells;
- folic acid (B9) - promotes cell proliferation, serotonin, adrenaline, dopamine formation, pregnant women need the development of a gesturing fetus;
- cyanocobalamin (B12) - lowers bad cholesterol, strengthens blood vessel walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
It protects against brain cell degeneration, helps to better absorb the gland. Together with tocopherol, it is used to treat pathologies associated with impaired blood supply, reducing the risk of developing a malignancy.
Calciferol (vitamin D)
It activates the absorption of phosphorus and calcium, which are part of brain cells, improves cognitive abilities (memory, attention), mood. Deficiency of this organic compound becomes the cause of the development of cognitive disorders.
Vitamin K
It is represented by a group of fat-soluble compounds, phylloquinone (K1) and menaquinone (K2), which are responsible for vascular function and blood clotting. Thanks to it, calcium is more easily absorbed. The deficiency puts you at risk of blockage of blood vessels, the development of amnesia and damage to 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 function. They affect neuroplasticity, increase concentration, and reduce the risk of 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. Foods should contain useful vitamins and minerals.
Here is a list of healthy brain foods you need to include in your diet on a regular basis:
- Nuts (walnuts, pine nuts, almonds): includes polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc.
- Berries (blueberries, blackberries, cranberries, strawberries): improves memory and vision, prevents cardiovascular pathologies, increases 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: moderately stimulates brain activity, improves its oxygen supply, dilates blood vessels. The magnesium and phosphorus in it contribute to the nutrition of cells.
- Carrots: Stops aging by preventing the destruction of brain cells.
- Beetroot: increases blood circulation in the brain, helps to improve mental activity.
- Seaweed: Contains iodine, which helps fight irritability, insomnia, depression, amnesia.
- Fatty sea 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 real storehouse of vitamins A, C, K, as well as iron - protects against heart attack and stroke.
- Legumes (lentils, beans): ensure a clear mind and speed of thinking.
In order to organize the full functioning of the brain, it is necessary to follow the recommendations of nutritionists:
- do not overeat - excess food contributes to the formation of free radicals, which have a detrimental effect on brain cells;
- eat in small portions - 5-6 times a day;
- fish 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, sweets and flour products.
Adherence to work and rest, an active lifestyle, a balanced diet and the consumption of vitamin and mineral complexes will preserve the health of your brain for a long time.