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, although its weight is a maximum of two percent of the total body weight.For complete and uninterrupted brain activity, it is necessary to guarantee carbohydrate intake, protein, polyunsaturated fatty acids.Food should contain amino acids, minerals and vitamins for brain and memory.
Connections for the brain
We begin the consideration of the vitamins of groups B that are indispensable for the central nervous system.They are united by such factors:
- They are that they contain nitrogen;
- Count water -soluble;
- have a similar effect on the body;
- They often gather in the same products;
Initially, after opening, scientists believed they were dealing with a single vitamin, and only finally learned: these are different compounds with similar properties.There are 7 B groups of main vitamins:
- B1 or thiamine- It is necessary for a clear mind and a strong memory.In addition, it reduces fatigue, since it participates in almost all metabolic processes of the body associated with energy production.
- B2 or riboflavin- It affects the quality and speed of brain reactions, participates in the neoplasm of red blood cars, hemoglobin synthesis and iron absorption.Riboflavin is responsible for the activities of the adrenal glands, affects the vision.
- B3 or nicotinic acidIt is necessary for concentration, memory improvement.It protects us from stress.Help red blood cells to transport oxygen.
- B5 or pantothenic acid- The necessary element that allows you to produce neurotransmitters, which transmit an electrochemical impulse between neurons.Pantotenic acid is necessary for the synthesis of fatty acids, which are responsible for long -term memory.
- B6 or pyridoxin- Also participate in the development of neurotransmitters.It also helps absorb the necessary amino acids for the normal functioning of the brain.
- B9 or folic acid- Improve the memory and speed of the thought process.He is responsible for the formation and operation of immune and circulatory systems.Especially important in the first trimester of pregnancy for the healthy development of the fetus nerve tube.
- B12- It helps to form a neuron machined cover, which is responsible for the speed of nerve impulse transmission.Participate in the formation of red blood cells, which means that it provides the flow of oxygen in the brain.
Antioxidants
Millions 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.
Vitamins listed improve the memory and activity of the brain.
The body also uses vitamin C to create neurotransmitters and brain cells.The stability and assimilation of group B's substances depend on its level.
Vitamin E is required to take Alzheimer's disease, which has such symptoms: acute changes in mood, memory degradation, irritability, aggression.It is able to increase the benefits of ascorbic acid, avoid overdose.
Microelements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids affect an increase in brain activity.They are polyunsaturated fats, that our body cannot synthesize independently.Eating foods containing Omega-3 allows you to protect the brain from cognitive deterioration, improve concentration and memory.
As construction material for our body cells, protein is necessary and consists of amino acids.
Above all, the brain requires:
- Glycina- An indispensable amino acid (ATK), although synthesized by the body, must 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, establishes biorers.
- Tyrosine and phenylalanineThey will 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 threshold of pain.Phenylalanine is the main element of construction of phenylenin, which helps to fall in love.Tyrosine, 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 overcome the dependence of caffeine.
- Triptofan- In sufficient amounts in the body will relieve headaches and irritability.Triptofan helps reduce aggression and is used in the treatment of children's hyperactivity.The medications that contain this substance should be taken with a complex treatment of schizophrenia and neurosis.It is drunk during anorexia and bulimia therapy.To some extent, after taking this amino acid, depression leaves.
For normal brain function, you must consume a sufficient amount of amino acids with food.The functioning of the central nervous system without elements traces no.
The lack of zinc causes the development of depression, as well as neurological diseases: Alzheimer and Parkinson's diseases.Magnesium improves the ability to study and memory.Its disadvantage can cause headaches, depression and epilepsy.Copper is necessary to control the brain of nerve impulses.If not enough in the body, neurodegenerative diseases can be developed.
The nebula of consciousness and deteriorated 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 of natural foods.Consider which of them are more appropriate for the normal performance of cognitive functions.
The leader in the content of vitamins B B - peas.It has a beneficial effect on all brain functions.On the peas followed by oatmeal, an insomnia assistant, a good antidepressant.Then there are nuts, rice without tricks (in a dark peel), green vegetables, meat and dairy products.
Eating oily fish will help 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 similar fats in composition with omega-3, therefore, it is these acids that are used to generate nerve cells.If you eat this substance in sufficient amounts, then in old age you can suspend a mental decline and avoid neurodegenerative diseases.Omega-3 deficiency in the body can cause a state of depression and reduce human chicken.
Caffeine and antioxidants useful for brain activity are contained in coffee.Then, the cup of a fragrant drink not only invigorates in the morning, but also well affects brain activity.
Caffeine allows:
- encourage;
- Increase attention, blocking adenosine synthesis, causing drowsiness;
- Strengthen concentration.
Despite the disputes around the fragrant drink, caffeine and antioxidants in coffee allow working productively in the brain.Moderate coffee use reduces the risk of developing neurodegenerative diseases.But, unfortunately, people with greater blood pressure are contraindicated to drink this drink.
Blueberries are another useful and unique product that fights with the aging of nerve cells and the development of brain diseases.This is due to the high content of antioxidants in the 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 of 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;
- Stimulates memory, which is especially necessary for patients with Alzheimer's disease.
By adding turmeric to tea and kari food, it will extract the maximum benefit from curcumin.
Such vegetables not loved by most children as broccoli contain a large number of useful substances.One hundred grams of plants contain more than 100% of the daily standard of vitamin K: the body uses it to create fats, which are in a large amount in brain cells.
Vitamin K maintains concentration, and antioxidants contained in broccoli make it possible for the body to resist brain damage.
Pumpkin seeds are also a strong antioxidant.They have many elements trace: 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 black chocolate mosaic or drink cocoa.These products are rich in flavonoids, antioxidants and caffeins, which contribute to improving mood and slowing down the aging of the brain.
The list of useful products for brain activity is complemented with nuts.In addition to group B vitamins, they are rich in: Omega-3 fatty acids, antioxidants, vitamin E. Can the external similarity of nuts and the human brain are not accidental?
An orange per day in the diet provides the body with the daily norm of vitamin C, and also avoids the agility of the brain, protecting it from free radicals.In large quantities, vitamin C is found in tomatoes, Kiwi, Guayaba, Bulgarian pepper and strawberries.
An excellent source of vitamins, folic acid and hill are eggs.They interfere with cerebral aging, the appearance of melancholy.
Despite the fact that the effect of eggs in the body has not yet been studied completely, the benefits of their diet are known for a long time.
The functioning of the brain improves green tea.It contains a large amount of caffeine, as well as L-Teanina, which reduce the feeling of anxiety, reduce fatigue and allow you to relax.Among other things, green tea helps improve memory.
In conclusion, it should be said that a integral balanced diet is a relatively economical and effective way to improve brain activity and human memory.
It is better to eat fresh and natural foods and observe the daily use of liquids.
Our nutrition directly affects the stable functioning of the brain.To maintain your activity, in addition to nutrition, you must regularly do physical exercises and train cognitive skills.
Pharmacy preparations
In the modern world, it is very difficult to provide natural vitamins.In the food processing process (sterilization, conservation, exposure to high and low temperatures), most beneficial substances are lost.The exit of this situation is the compensation for the missing elements that use analogues synthesized by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased at any pharmacy.The means in which a tablet contains a complex of entire vitamins necessary for the brain are very popular.It is often combined with trace elements.A partial integrated approach is also used, which contains vitamins of the same group, for example, Group B.
Preparations are also produced with an active substance (folic acid, vitamin C).Its advantages include low cost, a lower probability of overdose and an allergic reaction.
There are medications that include improved vitamins by nootropic additives to improve memory and attention.
Separately, amino acids and omega-3 acids that stimulate the functioning of the brain are worth.
Pharmaceutical medications to improve brain activity favorably affect the thinking process itself, concentration exacerbate and improve memory.Such vitamins make a person calm and balanced.Older people need to take dietary supplements and vitamins, as they lead to brain tissue tone and contribute to the restoration of vascular elasticity.
Do not wait for a quick effect by taking vitamins.The changes will be visible with the regular use of drugs.
A cognitive decline related to age is waiting for everyone who lives for a long time.But on time, the 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 that contain antioxidants and vitamins for mental activity.During the period of great mental stress, the seasonal absence of fresh fruits and vegetables, in old age it is advisable to compensate for the lack of vitamins with synthesized preparations.