Everyone knows that vitamins are necessary for our bodies, but few know that these substances are needed for the proper functioning of the brain. Moreover, in order to preserve memory and thinking, certain groups of vitamins are needed, which are 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 have the greatest influence on human memory and thinking. They support the work of nerve cells and also prevent premature aging, protecting the brain from overload and stress. Low or complete lack of B vitamins leads to severe disorders of the nervous system, reducing human memory and intelligence.
This group of vitamins contains the most important vitamins in the brain - B1, B2, B3, B5, B6, B9, B12.
Thiamine - Vitamin B1
Thiamine - Vitamin B1, called the "mind vitamin", has the greatest effect on mental abilities and memory. In his absence, thoughts begin to become confused and memory diminishes. Vitamin B1 directly protects the nervous system and is involved in supplying glucose to the brain.
With a wholesome diet, people are not deficient in this vitamin, as many products contain: oats and buckwheat (many in the shell of grains and shells), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - thiaminesuppliers.
It is well absorbed, but also rapidly and decomposes, especially under the influence of alcohol, nicotine, sugar, tea-tannin.
Vitamin B1 deficiency causes symptoms:
- memory loss;
- muscle weakness;
- high physical and mental fatigue;
- impaired coordination and gait;
- limb numbness;
- unreasonable irritability;
- depressed mood;
- tears and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis, and limb paresis may develop. Cardiovascular function is also impaired, with changes in the gastrointestinal tract (stool upset, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, including the mental processes of the brain, involved in the synthesis of nerve cells and neurotransmitters (biologically active substances through which nerve impulsesin their work in nerve cells). In its absence, sports bring fatigue, not momentum and activity. Vitamin B2 tolerates high temperatures well, but decomposes rapidly in light.
Riboflavin is transported in meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rosehips.
Vitamin B2 deficiency results in:
- headache;
- decreased speed of mental processes;
- drowsiness;
- loss of appetite;
- weight loss;
- weakness.
In addition, skin changes appear - ulcers and cracks 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 a “calm vitamin”. The vitamin is involved in the synthesis of enzymes and helps to extract energy from food, in the absence of which 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).
The predominant amount of vitamin B3 is found in products of animal origin: liver, eggs, kidneys, lean meat; to a lesser extent vegetable products - asparagus, parsley, carrots, garlic, green peas, pepper.
It develops into pellagra in the absence of food. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation of the free skin surface) 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, the transmission of nerve impulses, and also triggers the mechanisms of skin regeneration. Previously, it was believed that a person could not be deficient in this vitamin.
But since more than half of pantothenic acid is destroyed during storage and cooking, the following symptoms may occur:
- limb numbness;
- memory impairment;
- sleep disorder;
- headache;
- hand and foot paraesthesia (tingling);
- muscle pain.
To make up for vitamin B5 deficiency, you need to include a variety of foods in your diet: meat, whole sprouted grains, nuts, offal, yeast. Significant amounts are found in legumes, fresh vegetables, champignons, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Hence the other name "vitamin antidepressant".
Deficiency causes the following symptoms:
- drowsiness; irritability;
- inhibition of thinking;
- depression;
- feeling anxious.
Vitamin B6 is found in large amounts in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries and strawberries.
In addition, vitamin B6 affects metabolism, cardiovascular status, immunity, skin condition, hormone synthesis, hydrochloric acid in the stomach, and absorption of vitamin B12.
Folic Acid - Vitamin B9
Folic acid, vitamin B9, is involved in the synthesis of neurotransmitters, including dopamine and serotonin, and thus affects the excitation and inhibition of the central nervous system. Furthermore, vitamin B9 is involved in the exchange of proteins, the transfer of genetic information during fetal development, which is necessary for the formation of normal blood cells. And in combination with vitamin B5, it slows down the graying of the hair.
If missing, symptoms occur:
- memory impairment;
- fatigue;
- feeling anxious;
- anemia;
- insomnia and apathy.
Folic acid is found in large amounts in fresh dark green vegetables (asparagus, spinach, lettuce), in beans, wheat, avocados, and in small amounts in liver and egg yolk.
Cyanocobalamin - Vitamin B12
In nature, it is synthesized only by microorganisms, bacteria, and blue-green algae, and accumulates mainly in the livers and kidneys of animals. Neither plants nor animals synthesize it. This "red vitamin" is contained in animal products: fish, liver, kidney, heart, oysters, also found in seaweed, soy. Vitamin B12 helps our body switch from wakefulness to “sleep” mode to normalize mental processes to transfer short-term memory to long-term memory.
Cyanocobalamin deficiency results in:
- chronic fatigue;
- confusion of consciousness;
- hallucinations;
- ringing in the ears;
- irritability;
- dizziness;
- drowsiness;
- memory loss;
- vision impairment;
- dementia;
- depression.
In addition to 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. It is needed to maintain the work of the neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with food: rosehips, black currants, sea buckthorn, parsley, sweet red peppers, citrus fruits, green onions, cabbage, horseradish, nettles, animal products are found only 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 part of the lipid composition of cell membranes. A diet rich in foods containing vitamin E helps protect the body from heart attacks and atherosclerosis, thus preventing the development of dementia.
This requires the addition of unrefined oils (olives, soybeans, corn) as well as green peas, wheat and rye sprouts, beans, lettuce, lentils and oats.
Calciferol - Vitamin D
is delivered to the body through food and is synthesized in the skin by ultraviolet rays. Calciferol is the "main driver" of calcium metabolism in the body. In addition to its important effect on bone and tooth formation, cell growth and development, vitamin D is required for the proper transmission of nerve impulses and muscle contraction.
It is present in large quantities in products of animal origin: butter, fatty fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - Vitamin P
The main effect of vitamin P is to reduce the permeability and fragility of capillaries. Together with ascorbic acid, it protects the body from oxidative processes. This prevents the brain from bleeding. Rich in vitamin P in citrus fruits, rosehips, black Arabia, green tea, apples.
In addition to a balanced diet and the use of vitamins, we should not forget about other ways to prevent dementia. This is the only way to achieve good memory, momentum and optimism in old age.