The human brain is an extremely complex device in our body. The nervous system center consumes up to 25% of total energy expenditure, and its weight is no more than two percent of total body weight. To ensure full and uninterrupted brain function, it is necessary to ensure the supply of carbohydrates, proteins, polyunsaturated fatty acids. Foods should contain amino acids, minerals and vitamins from the brain and memory.
Brain Connections
Let's start thinking about B vitamins that are essential for the central nervous system. They are united by the following factors:
- they contain nitrogen;
- are considered water soluble;
- has similar effects on the body;
- is often present in the same products;
Initially, after the discovery, scientists thought they were only exposed to one vitamin, and it was only over time that they learned that they were different compounds with similar properties. There are 7 essential B vitamins:
- B1 or thiamine- needed for clear mind and strong memory. In addition, it reduces fatigue as it is involved in almost all metabolic processes related to energy production.
- B2 or riboflavin- affects the quality and speed of brain reactions, is involved in the formation of red blood cells, hemoglobin synthesis and iron absorption. Riboflavin is responsible for adrenal function, affects vision.
- B3 or nicotinic acidis necessary for concentration, memory improvement. Protects us from stress. Helps red blood cells to transport oxygen.
- B5 or pantothenic acidis an essential element for the production of neurotransmitters that transmit electrochemical impulses between neurons. Pantothenic acid is required for the synthesis of fatty acids responsible for long-term memory.
- B6 or pyridoxine- is also involved in the production of neurotransmitters. It also helps absorb the amino acids necessary for normal brain function.
- B9 or Folic Acid- Improves memory and speed of thought process. It is responsible for the formation and functioning of the immune and circulatory system. This is especially important during the first trimester of pregnancy for the healthy development of the fetal neural tube.
- B12- helps to form the melin shell of the neuron, which is responsible for the speed of transmission of nerve impulses. Involved in the formation of red blood cells, which means that it supplies oxygen to the brain.
Antioxidants
Millions of living cells in our body are constantly attacked by free radicals - molecules with one or more missing electrons. With the loss of elementary particles, cells become unable to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (a metabolic precursor of vitamin A) resist free radical damage in brain tissue.
These vitamins improve memory and brain function.
Vitamin C is also used in the body to produce neurotransmitters and brain cells. The stability and assimilation of group B substances depends on its level.
Vitamin E is required for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory degradation, irritability, aggression. It is able to increase the action benefits of ascorbic acid, preventing its overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids affect brain function. These are polyunsaturated fats that our body is unable to synthesize on its own. Eating foods that contain omega-3s can protect the brain from cognitive impairment and improve concentration and memory.
Protein is needed as a building block for the cells in our body, and it is made up of amino acids.
What the brain needs most:
- Glycineis an essential amino acid (ATA), although it is synthesized by the body, but it must be fed with food. Glycine normalizes the psychological and emotional state, stabilizes brain activity, and to some extent neutralizes the effects of alcohol. This ATK improves sleep, harmonizes biorhythms. Tyrosine and phenylalanine
- fight both 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 ingredient in phenylethylamine that helps you fall in love. Tyrosine, in turn, is the strongest antidepressant among amino acids. This ATC not only eliminates the signs of depression, but also relieves the symptoms of the premenstrual cycle. These amino acids help overcome caffeine dependence.
- Tryptophan- Adequate amount of the body will reduce headaches and irritability. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medicines containing these substances must be used in combination with schizophrenia and neurosis. It is taken orally during anorexia and bulimia therapy. To some extent, depression resolves with the consumption of this amino acid.
Sufficient amino acids need to be taken with food for normal brain function. The functioning of the central nervous system is not without micronutrients.
Zinc deficiency provokes the development of depression, as well as neurological diseases such as Alzheimer's and Parkinson's. Magnesium improves learning skills and memory. Its deficiency can provoke headaches, depression and epilepsy. Copper is necessary for the brain to control nerve impulses. If this is not enough in the body, neurodegenerative diseases can develop.
Nebula and brain dysfunction are clear signs of iron deficiency.
Which products contain more useful things
The indisputable fact is that it is natural for a person to get the necessary vitamins that improve memory and cerebral cortex function from natural foods. Let us consider which of them are most suitable for the normal performance of cognitive functions.
The leader in B vitamins is peas. It has a positive effect on all brain functions. After the peas are oatmeal - an insomnia helper, a good antidepressant. Then there are walnuts, unpolished rice (in a dark casing), raw vegetables, meat and dairy products.
Eating fatty fish will improve brain function. It contains high levels of omega-3 fatty acids that stimulate memory and improve information perception.
The human brain contains 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, then in old age you can stop the mental decline and prevent neurodegenerative diseases. Omega-3 deficiency in the body can provoke a state of depression and reduce a person's ability to work.
Coffee contains caffeine and antioxidants that are good for the brain. So a cup of aromatic drink not only refreshes in the morning, but also works well on brain activity.
Caffeine allows:
- cheer up;
- increase alertness by blocking adenosine synthesis, which causes drowsiness;
- increase concentration.
Despite controversy over the aromatic drink, the caffeine and antioxidants in coffee enable the brain to work productively. Moderate coffee consumption reduces the risk of neurodegenerative diseases. But unfortunately, people with high blood pressure are prohibited from consuming this drink.
Blueberries are another useful and unique product in the fight against the aging of nerve cells and the development of brain diseases. This is due to the high content of antioxidants in the berries. These substances help to improve concentration and sometimes help to lose short-term memory.
The main ingredient in curry, turmeric, gives not only a special taste to food, but also to life. Curcumin helps stimulate blood circulation and memory.
Turmeric is very useful because it:
- stimulates brain cell growth;
- fights blues and melancholy: curcumin affects the synthesis of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is especially needed in patients with Alzheimer's disease.
By adding turmeric to tea and curry products, you get as much curcumin as possible.
Vegetables like broccoli, which most children don’t like, are high in 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 with high levels in brain cells.
Vitamin K maintains alertness, and the antioxidants in broccoli help the body resist brain damage.
Pumpkin seeds are also a powerful antioxidant. They contain many trace elements: zinc, magnesium, copper, iron. To improve the quality of mental performance, it is necessary to include pumpkin seeds in the diet.
Eating a bar of dark chocolate or drinking cocoa is fine. These foods are rich in flavonoids, antioxidants and caffeine, which can improve mood and slow brain aging.
Nuts add to the list of brain-friendly foods. In addition to B vitamins, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Maybe the external similarity between walnuts and the human brain is not accidental?
One orange per day in the diet provides the body with a daily need for vitamin C, as well as protects the brain from aging, protecting them from free radicals. Vitamin C is rich in tomatoes, kiwi, guava, bell peppers and strawberries.
Eggs are a great source of vitamins, folates and choline. They prevent brain aging and melancholy.
Although the effects of eggs on the body have not yet been fully studied, the benefits of eating them have long been known.
Green tea also improves brain function. It is high in caffeine as well as L-theanine, which can reduce anxiety, reduce fatigue and help relax. Among other things, green tea helps improve memory.
In summary, a comprehensive balanced diet is a relatively inexpensive and effective way to improve human brain function and memory.
It is best to eat fresh, organic food and maintain your daily fluid intake.
Our diet directly affects the stable functioning of the brain. To stay active, in addition to nutrition, you need to exercise regularly and develop your cognitive skills.
Drug from the pharmacy
In today's world, it is very difficult to get natural vitamins. Most nutrients are lost during food processing (sterilization, canning, exposure to high and low temperatures). The way out of this situation is to make up for the missing elements by using analogues synthesized by the pharmaceutical industry.
Vitamins for memory and brain function in adults and children can be purchased at any pharmacy. Very popular remedies in which one tablet contains the entire vitamin complex needed by the brain. It is often combined with trace elements. A partial comprehensive method containing one group, such as B vitamins, is also used.
Preparations containing a single active substance (folic acid, vitamin C) are also produced. Their advantages are low cost, lower probability of overdose and allergic reactions.
There are medications that contain vitamins enriched with nootropic supplements to improve memory and attention.
Brain-stimulating amino acids and omega-3 acids are released separately.
Pharmaceutical drugs designed to improve brain function have a positive effect on the thought process itself, increase concentration and improve memory. Such vitamins make a person calm and balanced. Elderly people need to take dietary supplements and vitamins because they tone the brain tissue, helping to restore vascular elasticity.
Do not expect a rapid effect of vitamin intake. The changes will be seen with the usual medications.
An age-related decline in cognition awaits all who have lived long enough. However, timely preventive measures will allow the normal functioning of the brain to be maintained in the future.
You need to eat a balanced diet in an effort to consume more natural foods that contain antioxidants and vitamins for mental activity. During periods of high mental stress, seasonal shortage of fresh fruits and vegetables in old age, it is desirable to compensate for vitamin deficiencies with synthetic drugs.