The human brain is an incredibly complex structure of our body.The center of the nervous system takes up to 25% of all energy costs, despite the fact that its weight is a maximum of two percent of the total body weight.For full and uninterrupted brain activity, it is necessary to ensure the intake of carbohydrates, proteins, polyunsaturated fatty acids.Food should contain amino acids, minerals and vitamins for the brain and memory.
Connections for the brain
We begin the consideration of vitamins of B-groups that are indispensable for the central nervous system.They are united by such factors:
- They are nitrogen -containing;
- Count water -soluble;
- have a similar effect on the body;
- Often they meet together in the same products;
Initially, after the opening, scientists believed that they were dealing with only one vitamin, and only eventually found out - these are different compounds with similar properties.There are 7 main vitamins B-groups:
- B1 or thiamine- It is necessary for a clear mind and strong memory.In addition, it reduces fatigue, since it takes part in almost all metabolic processes of the body associated with energy production.
- B2 or riboflavin- affects the quality and speed of brain reactions, participates in the neoplasm of red blood carts, hemoglobin synthesis, and iron absorption.Riboflavin is responsible for the activities of the adrenal glands, affects vision.
- B3 or nicotinic acidIt is necessary for concentration, improvement of memory.Protects us from stress.Helps red blood cells to transport oxygen.
- B5 or pantotenic acid- The necessary element that allows you to produce neurotransmitters, which transmit an electrochemical impulse between neurons.Pantotenic acid is needed for the synthesis of fatty acids, which are responsible for long -term memory.
- B6 or pyridoxine- It also participates in the development of neurotransmitters.It also helps to absorb amino acids necessary for the normal functioning of the brain.
- B9 or folic acid- improves the memory and speed of the thought process.It is responsible for the formation and operation of the immune and circulatory systems.Especially important in the first trimester of pregnancy for the healthy development of the nervous tube of the fetus.
- B12- It helps to form a machinated shell of neuron, which is responsible for the speed of transmission of nerve impulses.Participates in the formation of red blood cells, which means it provides the flow of oxygen into the brain.
Antioxidants
Billions of living cells of our body are constantly attacked by free radicals - molecules with one or more missing electrons.Losing elementary particles, cells become unable to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (metabolic predecessor of vitamin A) resist damage to brain tissues with free radicals.
The listed vitamins improve the memory and activity of the brain.
Vitamin C is also used by the body to create neurotransmitters and brain cells.The stability and assimilation of the substances of group B. depends on its level.
Vitamin E is required to take Alzheimer's disease, which has such symptoms: sharp changes in mood, degradation of memory, irritability, aggression.It is able to increase the benefits of ascorbic acid, prevent its overdose.
Microelements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids affect an increase in brain activity.They are polyunsaturated fats, which our body is not able to synthesize independently.Eating foods containing omega-3 allows you to protect the brain from cognitive impairment, improve concentration and memory.
As a building material for the cells of our body, protein is necessary, and it consists of amino acids.
Most of all, the brain requires:
- Glycine- An indispensable amino acid (ATK), although synthesized by the body, should come with food.Glycine normalizes the psychological and emotional state, stabilizes brain activity, to some extent neutralizes the effect of alcohol.This ATC improves sleep, sets up biorhythms.
- Tyrosin and phenylalanineThey will give battle both depression and anxiety.In a healthy body, they eliminate the symptoms of chronic fatigue, help improve memory and mental processes, and increase the pain threshold.Phenylalanine is the main building element of phenyleneine, which helps to fall in love.Tyrosin, in turn, is the most powerful antidepressant among amino acids.Thanks to this ATC, the signs of depression disappear, it also relieves the symptoms of the premenstrual cycle.These amino acids help to overcome caffeine dependence.
- Triptofan- In sufficient quantities in the body will relieve headaches and irritability.Triptofan helps to reduce aggression and is used in the treatment of children's hyperactivity.Medicines that contain this substance must be taken with complex treatment of schizophrenia and neurosis.It is drunk during therapy of anorexia and bulimia.To some extent, after taking this amino acid, depression is leaving.
For normal brain function, you need to consume a sufficient amount of amino acids with food.The functioning of the central nervous system and without trace elements does not.
Lack of zinc provokes the development of depression, as well as neurological diseases - diseases of Alzheimer and Parkinson.Magnesium improves the ability to study and memory.Its disadvantage can provoke headaches, depression and epilepsy.Copper is necessary to control the brain of nerve impulses.If it is not enough in the body, neurodegenerative diseases can develop.
The nebula of consciousness and impaired brain functions is a clear sign of iron deficiency.
In which products are more useful
It is indisputable that it is natural to receive the necessary vitamins to improve the memory and work of the cerebral cortex from natural food.Consider which of them are most suitable for the normal performance of cognitive functions.
The leader in the content of B vitamins B - peas.It has a beneficial effect on all functions of the brain.Over the peas followed by oatmeal - an assistant from insomnia, a good antidepressant.Then there are walnuts, unneded rice (in a dark shell), green vegetables, meat and dairy products.
Eating oily fish will help to improve the brain.It contains a large amount of omega-3 fatty acids, which stimulate memory and can increase the perception of information.
The human brain is 60 % of fats similar in composition with omega-3, therefore, it is these acids that are used to generate nerve cells.If you eat this substance in sufficient quantities, then in old age you can suspend a mental decline and avoid neurodegenerative diseases.The deficiency of omega-3 in the body can provoke a state of depression and reduce human hen.
Caffeine and antioxidants useful for the brain activity are contained in coffee.So the cup of a fragrant drink not only invigorates in the morning, but also affects brain activity well.
Caffeine allows:
- cheer up;
- increase attentiveness, blocking the synthesis of adenosine, causing drowsiness;
- Strengthen concentration.
Despite the disputes around the fragrant drink, caffeine and antioxidants in coffee make it possible to work productively to the brain.Moderate use of coffee reduces the risk of developing neurodegenerative diseases.But, unfortunately, people with increased blood pressure are contraindicated to drink this drink.
Blueberries are another useful and unique product struggling with the aging of nerve cells and the development of brain diseases.This is due to the high content of antioxidants in berries.These substances contribute to improving concentration, and sometimes help with short -term memory loss.
The main ingredient of Kari - turmeric not only gives a special taste of food, but also life.Kurkumin contributes to the stimulation of blood circulation and memory.
Turmeric is very useful because she:
- Promises the growth of brain cells;
- fights with spleen and melancholy: Kurkumin affects the synthesis of “mood hormones” - serotonin and dopamine;
- It stimulates memory, which is especially necessary for patients with Alzheimer's disease.
By adding turmeric to tea, and Kari's food, you will extract the maximum benefit from curcumin.
Such a vegetable unloved by most children as broccoli contains a huge amount of useful substances.One hundred grams of plants contain more than 100% of the daily norm of vitamin K: the body uses it to create fats, which are found in a huge amount in brain cells.
Vitamin K maintains concentration, and antioxidants contained in broccoli make it possible for the body to withstand brain damage.
Pumpkin seeds are also a strong antioxidant.They have 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 useful to eat a tile of black chocolate or drink cocoa.These products are rich in flavonoids, antioxidants and caffeines, which contribute to improving mood and slow down the aging of the brain.
The list of products useful for brain activity is complemented by nuts.In addition to vitamins of the B-group, they are rich in: omega-3 fatty acids, antioxidants, vitamin E. Can the external similarity of walnuts and human brain is not accidental?
One orange per day in the diet provides the body with the daily norm of vitamin C, and also prevents the agility of the brain, protecting it from free radicals.In large quantities, vitamin C is located in tomatoes, kiwi, guava, Bulgarian pepper and strawberries.
An excellent source of vitamins, folic acid and choline are eggs.They interfere with brain aging, the occurrence of melancholy.
Despite the fact that the effect of eggs on the body has not yet been fully studied, the benefits of their eating have long been known.
The functioning of the brain improves green tea.It contains a large amount of caffeine, as well as L-theanine, which reduce the feeling of anxiety, reduce fatigue and allow you to relax.Among other things, green tea helps to improve memory.
In conclusion, it must be said that a comprehensive balanced diet is a relatively inexpensive and effective way to improve the brain activity and human memory.
It is best to eat fresh and natural foods and observe the daily fluid use.
Our nutrition directly affects the stable functioning of the brain.In order to maintain its activity, in addition to nutrition, you need to regularly do physical exercises and train cognitive abilities.
Pharmacy preparations
In the modern world, it is very difficult to provide yourself with natural vitamins.In the process of processing food (sterilization, conservation, exposure to high and low temperatures), most of the beneficial substances are lost.The way out of this situation is compensation for the missing elements using analogues synthesized by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased at any pharmacy.Means in which one tablet contains a whole vitamin complex necessary for the brain are very popular.It is often combined with trace elements.A partial integrated approach is also used, which contain vitamins of the same group, for example, group B.
Preparations with one active substance (folic acid, vitamin C) are also produced.Their pluses include low cost, a lower probability of overdose and an allergic reaction.
There are medications that include vitamins enhanced by nootropic additives to improve memory and attention.
Separately, the amino acids and omega-3 acids stimulating the functioning of the brain are worth.
Pharmacy drugs to improve brain activity favorably affect the thought process itself, exacerbate concentration and improve memory.Such vitamins make a person calm and balanced.Older people need to take dietary supplements and vitamins, since they lead to the tone of brain tissue, and contribute to the restoration of vascular elasticity.
Do not expect a quick effect from taking vitamins.Changes will be visible with regular use of drugs.
A age -related cognitive decline is waiting for everyone who lives for a long time.But on time, preventive measures taken will allow to maintain the normal activity of the brain in the future.
It is necessary to eat balanced, trying to use more natural products containing antioxidants and vitamins for mental activity.During the period of large mental stress, the seasonal absence of fresh fruits and vegetables, in old age it is advisable to make up for the lack of vitamins with synthesized preparations.