Everyone knows that vitamins are necessary for our body, but few people realize that these substances are needed for the proper functioning of the brain. In addition, certain groups of vitamins are required to maintain memory and thinking, which will be discussed below.
The most important B vitamins for memory
B vitamins are the most important for the nervous system. We can say that representatives of this group have the greatest impact on a person's memory and thinking. They support the function of nerve cells, prevent early aging and protect the brain from overload and stress. A low content or complete lack of B vitamins leads to severe disorders of the nervous system, decreases a person's memory and intelligence.
This group of vitamins contains the most important vitamins for the brain - B1, B2, B3, B5, B6, B9, B12.
Thiamine - Vitamin B1
Thiamine - Vitamin B1 is known as the "vitamin of the mind". It has the greatest influence on mental abilities and memory. With its lack, thoughts start to become confused and memory decreases. Vitamin B1 directly protects the nervous system and is involved in supplying the brain with glucose.
In a full-fledged diet, a person does not lack this vitamin, as it is contained in a large number of products: oats and buckwheat (many in the shells of grains and shells), bran, peas, nuts, carrots, radishes, beans, Potatoes, spinach - are suppliers of thiamine.
It is easily absorbed, but is also quickly and degraded, especially under the influence of alcohol, nicotine, sugar and tea tannins.
Vitamin B1 deficiency causes symptoms:
- memory leak;
- muscle weakness;
- high level of physical and mental fatigue;
- impaired coordination and gait;
- numbness in the limbs;
- unreasonable irritability;
- depressed mood;
- tears and fear;
- sleep disorders.
In severe cases, polyneuritis, paralysis and paresis of the extremities can develop. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract can be observed (upset stool, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - Riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, including the acceleration of mental processes in the brain. It is involved in the synthesis of nerve cells and the work of neurotransmitters (biologically active substances that transmit nerve impulses in nerve cells). With its deficiency, exercise is more likely to bring fatigue than strength and activity. Vitamin B2 tolerates high temperatures well, but breaks down quickly in light.
Riboflavin is supplied by meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.
Vitamin B2 deficiency leads to:
- headache;
- decrease in the 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, lacrimation due to inflammation of the cornea and mucous membranes of the eyes; The synthesis of adrenal hormones is disturbed.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called the "vitamin of rest". Vitamin is involved in the synthesis of enzymes and helps extract energy from food. When it is absent, the body suffers from fatigue, depression, depression and insomnia. In addition, nicotinamide is directly involved in the biosynthesis of hormones (estrogens, progesterone, cortisol, testosterone, insulin and others).
An overwhelming amount of vitamin B3 is found in animal products: liver, eggs, kidneys, lean meat; to a lesser extent, vegetable products - asparagus, parsley, carrots, garlic, green peas, pepper.
If it's not present in food, pellagra will develop. The main symptoms of this condition are diarrhea (diarrhea), dermatitis (inflammation on exposed skin surfaces), and dementia (acquired dementia).
Pantothenic Acid - Vitamin B5
Vitamin B5 - pantothenic acid - This vitamin is found in many foods. This vitamin is involved in lipid metabolism, in the transmission of nerve impulses and also triggers the mechanisms of skin regeneration. It used to be believed that a person cannot lack this vitamin.
However, since more than half of pantothenic acid is destroyed during storage and cooking, the following symptoms can occur:
- numbness of the limbs;
- memory impairment;
- sleep disorder;
- headache;
- Paresthesia (tingling) of the hands and feet;
- muscle pain.
To compensate for the vitamin B5 deficiency, you need to include a variety of foods in your diet: meat, whole grains, hazelnuts, offal, yeast. A significant amount is found in legumes, fresh vegetables, mushrooms and green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Hence its other name is "vitamin antidepressant".
Deficiency causes the following symptoms:
- drowsiness;
- irritability;
- inhibition of thinking;
- depression;
- Feeling afraid.
Vitamin B6 is found in large quantities in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries and strawberries.
In addition, vitamin B6 affects metabolism, the condition of the cardiovascular system, immunity, the condition of the skin, the synthesis of hormones, hydrochloric acid in the stomach and the absorption of vitamin B12.
Folic acid - vitamin B9
Folic acid - vitamin B9 - is involved in the synthesis of neurotransmitters such as dopamine and serotonin, ie it influences the processes of excitation and inhibition in the central nervous system. Vitamin B9 is also involved in the metabolism of proteins; the transfer of genetic information during fetal development is necessary for the formation of normal blood cells. And when combined with vitamin B5, it slows down the graying of hair.
If it is missing, symptoms appear:
- memory impairment;
- tiredness;
- feeling anxious;
- anemia;
- Insomnia and apathy.
Folic acid is found in large quantities in fresh dark green vegetables (asparagus, spinach, lettuce), a large part in beans, wheat, avocado and, to a lesser extent, in the liver, egg yolks.
Cyanocobalamin - Vitamin B12
In nature it is only synthesized by microorganisms, bacteria and blue-green algae and accumulates mainly in the liver and kidneys of animals. Neither plants nor animals synthesize it. This "red vitamin" is contained in animal products: fish, liver, kidneys, heart, oysters, it is also found in algae and soy. Vitamin B12 helps our body to switch from wakefulness to "sleep" mode in order to normalize mental processes and to transfer short-term memory to long-term memory.
A deficiency in cyanocobalamin leads to:
- chronic fatigue;
- confusion;
- hallucinations;
- rings in the ears;
- irritability;
- dizziness;
- drowsiness;
- memory leak;
- visual impairment;
- dementia;
- depression.
In addition to the B vitamins, there are other vitamins for memory and thinking.
Ascorbic acid - vitamin C
Ascorbic acid is a very powerful antioxidant and protects the body cells from oxidative processes. Required to keep the neurotransmitters working in the brain.
Vitamin C is not synthesized in the body, but contained in food: rose hips, black currants, sea buckthorn, parsley, paprika, citrus fruits, spring onions, cabbage, horseradish, nettle, from animal products that only occur 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 included in the lipid composition of cell membranes. Eating a diet rich in foods rich in vitamin E protects the body from heart attacks and arteriosclerosis, thus preventing the development of dementia.
For this, unrefined oils (olives, soy, corn) as well as green peas, wheat and rye sprouts, beans, lettuce, lentils and oats must be included in the diet.
Calciferol - Vitamin D
Enters the body with food and is synthesized in the skin under the influence of ultraviolet rays. Calciferol is the "main conductor" of calcium metabolism in the body. In addition to its important effects on the formation of bones and teeth, the growth and development of cells, vitamin D is required for the correct transmission of nerve impulses and muscle contractions.
It is found in large quantities in animal products: butter, oily fish (herring, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - Vitamin P
The main effect of vitamin P is to reduce capillary permeability and fragility. Together with ascorbic acid, it protects the body from oxidative processes. This prevents bleeding in the brain. Rich in vitamin P citrus fruits, rose hips, black chokeberries, green tea and apples.
In addition to a balanced diet and the use of vitamins, we must not forget about other ways of preventing dementia. This is the only way to achieve a good memory, strength and optimism in old age.