The human brain is an incredibly complex device in our body. The center of the nervous system consumes up to 25% of total energy expenditure, while its weight is a maximum of two percent of total body weight. For full and uninterrupted brain activity, it is necessary to ensure the supply of carbohydrates, proteins and polyunsaturated fatty acids. Food should contain amino acids, minerals, and vitamins for brain and memory.
brain connections
Let's start by reviewing the B group vitamins that are essential for the central nervous system. They are united by the following factors:
- they contain nitrogen;
- are considered water-soluble;
- have a similar effect on the body;
- are often found together in the same products.
After the discovery, scientists initially believed it was just a vitamin, and only over time did they find out that it was different compounds with similar properties. There are 7 essential B group vitamins:
- B1 or Thiamin- necessary for a clear mind and a strong memory. In addition, it reduces fatigue as it is involved in almost all metabolic processes in the body that are related to energy production.
- B2 or riboflavin- influences 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 the activity of the adrenal glands, affects eyesight.
- B3 or nicotinic acidis necessary for concentration and memory improvement. Protects us from stress. Helps red blood cells transport oxygen.
- B5 or pantothenic acidis an essential element that enables the production of neurotransmitters that transmit an electrochemical impulse between neurons. Pantothenic acid is required for the synthesis of fatty acids, which are responsible for long-term memory.
- B6 or pyridoxine- also involved in the production of neurotransmitters. It also aids in the absorption of amino acids that are necessary for normal brain function.
- B9 or folic acid- improves memory and the speed of the thought process. It is responsible for the formation and function of the immune and circulatory system. It is especially important in the first trimester of pregnancy for the healthy development of the fetal neural tube.
- B12- helps in the formation of the neuron's melin sheath, which is responsible for the speed of the transmission of nerve impulses. Participates in the formation of red blood cells, which means it provides oxygen to the brain.
Antioxidants
Billions of living cells in our body are constantly attacked by free radicals - molecules with one or more missing electrons. When cells lose elementary particles, they can no longer perform their functions.
Ascorbic acid, vitamin E and beta-carotene (the metabolic precursor of vitamin A) resist free radical damage to brain tissue.
These vitamins improve memory and brain activity.
Vitamin C is also used by the body to make neurotransmitters and brain cells. The stability and assimilation of substances of group B depends on their content.
Vitamin E is required for Alzheimer's disease, which is characterized by the following symptoms: mood swings, memory disorders, irritability, aggression. He is able to increase the benefits of the action of ascorbic acid to prevent its overdose.
Trace elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids affect brain activity. They are polyunsaturated fats that our body cannot synthesize itself. Eating foods that contain omega-3s can protect the brain from cognitive impairment and improve concentration and memory.
Protein is needed as a building material for the cells of our body and consists of amino acids.
Above all else, the brain needs:
- Glycineis an essential amino acid (ATA), although it is synthesized by the body, it must be supplied with food. Glycine normalizes the mental and emotional state, stabilizes brain activity and to some extent neutralizes the influence of alcohol. This ATK improves sleep and adjusts the biorhythm.
- Tyrosine and Phenylalaninefight both depression and anxiety. In a healthy body, they eliminate the symptoms of chronic fatigue, improve memory and thought processes, and raise the pain threshold. Phenylalanine is the main building block of phenylethylamine that will help you fall in love. Tyrosine, on the other hand, is the most powerful antidepressant among the amino acids. Thanks to this ATK, not only will the signs of depression go away, but the symptoms of the premenstrual cycle will also be alleviated. These amino acids help overcome caffeine addiction.
- tryptophan- in sufficient amount in the body relieves headaches and irritability. Tryptophan helps reduce aggression and is used to treat hyperactivity in children. Medicines containing this substance must be taken for the complex treatment of schizophrenia and neuroses. It is drunk during therapy for anorexia and bulimia. After ingesting this amino acid, the depression will go away to some extent.
For normal brain function you need to get enough amino acids with your food. The function of the central nervous system cannot do without microelements.
Zinc deficiency leads to the development of depression and neurological diseases - Alzheimer's and Parkinson's. Magnesium improves learning and memory. Its deficiency can provoke headaches, depression and epilepsy. Copper is important for the brain to control nerve impulses. If there is not enough in the body, neurodegenerative diseases can develop.
Fog and brain disorders are clear signs of an iron deficiency.
Which products contain more useful things?
The undeniable fact is that it is natural for a person to receive the necessary vitamins to improve memory and the functioning of the cerebral cortex from natural foods. Let's consider which of these are best for the normal execution of cognitive functions.
The market leader in the content of B vitamins are peas. It has a positive effect on all brain functions. Peas are followed by oatmeal - an assistant against insomnia, a good antidepressant. Then there are walnuts, unpolished rice (in a dark bowl), green vegetables, meat, and dairy products.
Eating oily fish helps improve brain function. It contains a large amount of omega-3 fatty acids that stimulate memory and improve information perception.
The human brain consists of 60% fat, similar to omega-3. Therefore, these acids are used to create nerve cells. If you eat this substance in sufficient quantities, you can interrupt mental decline in old age and avoid neurodegenerative diseases. A lack of omega-3s in the body can cause a state of depression and impair a person's ability to work.
Coffee contains caffeine and antioxidants that have a positive effect on brain activity. So a cup of aromatic drink not only invigorates in the morning, but also has a good effect on brain activity.
Caffeine allowed:
- cheer up;
- increases alertness by blocking the synthesis of adenosine, which leads to drowsiness;
- increases concentration.
Despite the controversy surrounding the aromatic drink, the caffeine and antioxidants in coffee ensure that the brain works more productively. Moderate coffee consumption lowers the risk of developing neurodegenerative diseases. Unfortunately, it is contraindicated to drink this drink for people with high blood pressure.
Blueberries are another useful and unique product that combats the aging of nerve cells and the development of brain diseases. This is due to the high content of antioxidants in berries. These substances help improve concentration and sometimes help with short-term memory loss.
The main ingredient in curry, turmeric, gives food not only a special taste, but also life. Curcumin stimulates blood circulation and memory.
Turmeric is very beneficial because it:
- stimulates the growth of brain cells;
- fights blues and melancholy: curcumin influences the synthesis of "mood hormones" - serotonin and dopamine;
- stimulates memory, which is especially necessary for patients with Alzheimer's disease.
By adding turmeric to tea and curry foods, you can get the most out of curcumin.
A vegetable like broccoli, which most children do not love, contains a large amount of nutrients. One hundred grams of the plant contain more than 100% of the daily value of vitamin K: the body uses it to produce fats, which are found in large quantities 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. It is definitely necessary to include pumpkin seeds in your diet to improve the quality of mental activity.
It is good to eat a bar of dark chocolate or drink cocoa. These foods are high in flavonoids, antioxidants, and caffeine, which can improve mood and slow brain aging.
Nuts complete the list of brain-friendly foods. In addition to the vitamins of the B group, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Perhaps the external similarity of walnuts and the human brain is not accidental?
One orange a day in the diet provides the body with vitamin C every day and also prevents aging of the brain by protecting it from free radicals. Vitamin C is rich in tomatoes, kiwi, guava, peppers and strawberries.
Eggs are an excellent source of vitamins, folic acid, and choline. They prevent aging and melancholy of the brain.
Despite the fact that the effects of eggs on the body are not fully understood, the benefits of consuming them have long been known.
Green tea also improves brain function. It's high in caffeine and L-theanine, which can help reduce anxiety, reduce fatigue, and relax. Among other things, green tea improves memory.
In summary, a comprehensive balanced diet is a relatively inexpensive and effective way to improve the activity and memory of the human brain.
It is best to eat fresh organic foods and maintain your daily fluid intake.
Our diet has a direct effect on the stable functioning of the brain. To keep it active, in addition to diet, you need to regularly exercise and exercise your cognitive skills.
Medicines from the pharmacy
In the modern world, it is very difficult to stock up on natural vitamins. Most of the nutrients are lost in the processing of food (sterilization, preservation, exposure to high and low temperatures). The way out of this situation is to compensate for the missing elements with analogues synthesized by the pharmaceutical industry.
Vitamins for memory and brain function in adults and children can be bought in any pharmacy. Means in which one tablet contains a whole complex of vitamins, which is necessary for the brain, are very popular. It is often combined with trace elements. A partially comprehensive approach is also used that includes vitamins from one group, for example group B.
Preparations with an active ingredient (folic acid, vitamin C) are also produced. Its benefits include low cost, less chance of overdose, and allergic reactions.
There are drugs that contain vitamins fortified with nootropic dietary supplements to improve memory and focus.
Brain-stimulating amino acids and omega-3 acids are noticed separately.
Medicines to improve brain activity have a positive effect on the thought process itself, sharpen concentration and improve memory. Such vitamins make a person calm and balanced. Elderly people need to take supplements and vitamins as they tighten brain tissue and help restore blood vessel elasticity.
Do not expect quick effects from taking vitamins. Changes become visible with regular use of medication.
Age-related cognitive decline awaits anyone who has lived long enough. However, timely preventive measures will make it possible to maintain normal brain activity in the future.
You need to have a balanced diet and try to consume more natural foods that contain antioxidants and vitamins for mental activity. During the period of great mental stress and the seasonal lack of fresh fruits and vegetables in old age, it is desirable to fill the lack of vitamins with synthesized medicines.