Insufficient amounts of vitamins in the human body negatively affect brain activity, leading to impaired cognitive functions. The main signs of vitamin deficiency are loss of ability to perceive and remember information, loss of attention, forgetfulness, mental illness, lethargy, fatigue, bad mood.
To prevent this condition, take vitamins regularly and supplement your diet with foods that improve brain function.
What is the role of vitamins?
The word "vitamins" is based on life. In fact, the proper and productive functioning of the body depends on what organic matter we assimilate 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.
- It promotes the acceleration of redox reactions, thereby increasing metabolism, releasing energy from proteins, fats and carbohydrates.
- With their antioxidant properties, they prevent the death of cells by biochemical reactions.
In order to maintain the active work of the brain, the balance of vitamins and minerals must be constantly monitored. In case of deficiency, replenish the vitamin reserve by choosing the right food and taking vitamin complexes containing various low molecular weight organic compounds.
What vitamins are needed for the brain
Cognitive brain dysfunction is more common with age. Causes of this condition include endocrine disorders (thyroid, metabolism), gastrointestinal pathologies, frequent stress, and excessive physical activity, which require huge energy costs. In this case, vitamins need to save. Of the large number, we can highlight the most important 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 functions, promotes memory development. Pigment insufficiency threatens the pathologies of the visual organs, negatively affecting growth and development in childhood.
Vitamins B.
They are represented by a whole group, and each of them 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 efficient absorption of oxygen, relieves fatigue, provides energy to the body;
- nicotinic acid (B3) - a powerful antioxidant, dilates blood vessels, can be used in case of impaired 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 proliferation, the production of serotonin, adrenaline, dopamine, pregnant women need the development of a pregnant fetus;
- cyanocobalamin (B12) - reduces bad cholesterol, strengthens blood vessel walls, participates in the synthesis of amino acids and DNA.
Ascorbic acid (vitamin C)
It prevents degeneration of brain cells, helps the gland to be better absorbed. Used in combination with tocopherol to treat pathologies associated with impaired blood supply, it reduces the risk of developing a malignancy.
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 is 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), which are responsible for vascular function and blood clotting. Thanks to him, calcium is more easily absorbed. Deficiency threatens vascular occlusion, the development of amnesia, and violation of hematopoiesis.
Tocopherol (vitamin E)
As a powerful antioxidant, it protects nerve cells from toxins and free radicals, improves memory properties and slows aging.
Polyunsaturated fats - called omega -3 fats - also improve brain performance. These 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 to transmit commands that perform vital functions of the body. You need proper nutrition to maintain well-coordinated work. Foods consumed should contain useful vitamins and minerals.
The following is a list of healthy foods for your brain that you should include in your diet on a regular basis:
- Walnuts (walnuts, pine nuts, almonds): contains polyunsaturated acids, vitamins B1, B2, C, carotene, as well as iron, iodine, magnesium, zinc, etc. They prevent premature aging of the body, activate the brain.
- Berries (blueberries, blackberries, cranberries, strawberries): improve memory and vision, prevent cardiovascular pathologies, increase efficiency.
- Eggs (chicken, quail): rich in lutein, which prevents heart attacks and strokes. Doctors recommend that you do not consume more than 2 pieces a day.
- High quality dark chocolate: moderately stimulates brain activity, improves oxygen supply, dilates blood vessels. The magnesium and phosphorus in it contribute to the nutrition of the cells.
- Carrots: inhibit aging by preventing brain cell death.
- Beetroot: Increases blood circulation to the brain, helping to improve mental performance.
- 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 and iron - prevents heart attacks and strokes.
- Legumes (lentils, beans): They provide a clear mind and speed of thought.
To organize the full functioning of the brain, follow the recommendations of nutritionists:
- don’t overeat - excess food contributes to the formation of free radicals that have a detrimental effect on brain cells;
- eat small portions - 5-6 meals a day;
- fish should be on the diet at least 3 times a week;
- complex carbohydrates, fresh vegetables and fruits should be consumed daily by 4pm;
- gives up alcohol, caffeine, fatty foods, sweets and flour products.
Adherence to work and rest patterns, an active lifestyle, a balanced diet, and the intake of vitamin and mineral complexes will keep your brain healthy for a long time.