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. Moreover, to preserve memory and thinking, certain groups of vitamins are required, 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 influence on the memory and thinking of a person. They support the functioning of nerve cells, and also prevent early aging, protect the brain from overload and stress. Low content or complete absence of B vitamins leads to severe disorders of the nervous system, reduces memory and intelligence of a person.
This group of vitamins includes the most important vitamins for the brain - B1, B2, B3, B5, B6, B9, B12.
Thiamine - Vitamin B1
Thiamine - vitamin B1, is called the "vitamin of the mind", it is he who has the greatest effect on mental abilities and memory. With its lack, thoughts begin to get confused and memory decreases. Vitamin B1 directly protects the nervous system and is involved in providing the brain with glucose.
With a full-fledged diet, a person does not lack this vitamin, since it is contained in a large number of products: oat and buckwheat (many in the shell of grains and husks), bran, peas, nuts, carrots, radishes, beans, potatoes, spinach - are suppliers of thiamine.
It is well absorbed, but also quickly and degraded, especially under the influence of alcohol, nicotine, sugar, tea tannins.
Vitamin B1 deficiency causes symptoms:
- memory loss;
- muscle weakness;
- high physical and mental fatigue;
- impaired coordination and gait;
- numbness in the limbs;
- unreasonable irritability;
- depressed mood;
- tearfulness and anxiety;
- sleep disorders.
In severe cases, polyneuritis, paralysis and paresis of the extremities may develop. The function of the cardiovascular system is also impaired, changes in the gastrointestinal tract can be observed (upset stools, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - riboflavin is an "energy vitamin", an accelerator of energy and metabolism in our body, including accelerates mental processes in the brain, participates in the synthesis of nerve cells and the work of neurotransmitters (biologically active substances through which nerve impulses are transmittedin nerve cells). With its lack, playing sports will bring fatigue rather than vigor and activity. Vitamin B2 tolerates high temperatures well, but degrades quickly in the light.
Riboflavin is supplied by meat and dairy products. These are liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose hips.
Vitamin B2 deficiency results in:
- headaches;
- decrease in the speed of mental processes;
- sleepiness;
- 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 disrupted.
Nicotinic acid - vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called "the vitamin of calm". Vitamin is involved in the synthesis of enzymes and helps to extract energy from food, with a lack of it, 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 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 is absent in food, pellagra develops. 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 fat metabolism, in the transmission of nerve impulses, and also triggers the mechanisms of skin regeneration. It used to be believed that a person cannot be deficient in this vitamin.
But given that more than half of the pantothenic acid is destroyed during storage and cooking, the following symptoms may appear:
- limb numbness;
- memory impairment;
- sleep disturbance;
- headaches;
- paresthesias (tingling) of the hands and feet;
- muscle pain.
To replenish vitamin B5 deficiency, you need to include a variety of foods in your diet: meat, whole sprouted grains, hazelnuts, offal, yeast. A significant amount is found in legumes, fresh vegetables, champignons, green tea.
Pyridoxine - Vitamin B6
Vitamin B6 - pyridoxine - is involved in the synthesis of neurotransmitters, including serotonin. Therefore, its other name is "vitamin antidepressant".
Shortage causes the following symptoms:
- sleepiness;
- irritability;
- inhibition of thinking;
- depression;
- feeling of anxiety.
Vitamin B6 is found in large quantities in yeast, cereals, legumes, bananas, meat, fish, potatoes, cabbage, peppers, cherries, strawberries.
In addition, vitamin B6 affects the metabolism, the state 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 - participates in the synthesis of neurotransmitters, including dopamine and serotonin, that is, it affects the processes of excitation and inhibition in the central nervous system. Also, vitamin B9 is involved in the exchange of proteins, the transfer of genetic information during the development of the fetus, it is necessary for the formation of normal blood cells. And in combination with vitamin B5, it slows down graying of hair.
If it is lacking, symptoms occur:
- memory impairment;
- fatigue;
- feeling of anxiety;
- anemia;
- insomnia and apathy.
Folic acid is found in large quantities in fresh dark green vegetables (asparagus, spinach, lettuce), a lot of it is found in beans, wheat, avocado, and in a smaller amount in the liver, egg yolk.
Cyanocobalamin - Vitamin B12
In nature, it is synthesized only by microorganisms, bacteria, 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 seaweed, soy. Vitamin B12 helps our body to switch from wakefulness to "sleep" mode to normalize mental processes, transfer short-term memory to long-term memory.
Lack of cyanocobalamin leads to:
- chronic fatigue;
- confusion of consciousness;
- hallucinations;
- ringing in the ears;
- irritability;
- dizziness;
- sleepiness;
- memory loss;
- visual impairment;
- dementia;
- depression.
Besides the B vitamins, there are other vitamins for memory and thinking.
Ascorbic acid - vitamin C
Ascorbic acid is a very strong antioxidant and protects the cells of the body from oxidative processes. Required to maintain the work of neurotransmitters in the brain.
Vitamin C is not synthesized in the body, it comes with food: rose hips, black currants, sea buckthorn, parsley, sweet red peppers, citrus fruits, green onions, cabbage, horseradish, nettle, from animal products it is found only in the liver.
Tocopherol acetate - vitamin E
This fat-soluble vitamin is, above all, an excellent antioxidant, ridding brain tissue of toxins and free radicals. It is included in the lipid composition of cell membranes. A diet rich in foods containing vitamin E helps protect the body from heart attacks and atherosclerosis, thereby preventing the development of dementia.
For this, unrefined oils (olive, soy, corn), as well as green peas, wheat and rye sprouts, beans, green lettuce, lentils, and oats must be included in the diet.
Calciferol - Vitamin D
Enters the body with food and is synthesized in the skin by ultraviolet rays. Calciferol is the "main conductor" of calcium metabolism in the body. In addition to its important influence on the formation of bones and teeth, growth and development of cells, vitamin D is needed for the correct transmission of nerve impulses and muscle contraction.
It is present in large quantities in animal products: butter, fatty 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. Along 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, apples.
In addition to a balanced diet and the use of vitamins, we must not forget about other ways to prevent dementia. This is the only way to achieve good memory, vigor and optimism in old age.