Everyone knows that vitamins are necessary for our body, but few people know that these substances are necessary for the proper functioning of the brain.In addition, to preserve memory and thought, certain groups of vitamins are required, which will be discussed more thoroughly.
B Vitamins B The most important for memory
V vitamins are the most important for the nervous system.We can say that the representatives of this group have the greatest influence on the memory and thought of a person.They support the work of nerve cells and also prevent early aging, protect the brain from overloads and tensions.The low content or complete absence of B vitamins leads to severe nervous system disorders, reduces a person's memory and intelligence.
This group of vitamins includes the most important vitamins for the brain: B1, B2, B3, B5, B6, B9, B12.
Tiamina - Vitamin B1
Tiamin - Vitamin B1, is called the "vitamin of the mind", it is he who has the greatest impact on mental skills and memory.With their fault, thoughts begin to be confused and memory decreases.Vitamin B1 directly protects the nervous system and is involved in providing glucose brain.
With good nutrition, a person does not lack this vitamin, since it is contained in a large number of products: oats and sarracene wheat cereals (a lot in the grain and peel shell), saved, pea, pea, nuts, nuts, carrots, radish, happiness, potatoes, spinach, are thiamine suppliers.
It is well absorbed, but also fast and destroyed, especially under the influence of alcohol, nicotine, sugar, teas.
With a lack of vitamin B1, symptoms occur:
- decrease in memory;
- muscle weakness;
- high physical and mental fatigue;
- violation of coordination and march;
- numbness in the limbs;
- unreasonable irritability;
- Oppressed mood;
- Tears and anxiety;
- Sleep disorders.
In severe cases, polyneuritis, paralysis and extremities can be developed.The function of the cardiovascular system is also affected, changes can be observed from the gastrointestinal tract (stool disorder, constipation, nausea).
Riboflavina - Vitamin B2
Vitamin B2: Riboflavin is a "energy vitamin", an energy accelerator and exchange in our body, including accelerated mental processes in the brain, participates in the synthesis of nerve cells and the work of neurotransmitters (biologically active substances, with which nerve drive are transmitted in nerve cells).With its lack of aptitude sports, fatigue will be more likely than vigor and activity.Vitamin B2 tolerates high temperatures well, but quickly destroys the light.
Riboflavina suppliers are meat and dairy products.This is the liver, kidneys, eggs, dairy products, yeast, tomatoes, cabbage, rose pink.
With a lack of vitamin B2, there are:
- headaches;
- decrease in the speed of mental processes;
- drowsiness;
- loss of appetite;
- body weight loss;
- weakness.
In addition, there are skin changes: ulcers and cracks in the corners of the mouth (heit), skin and face skin dermatitis;Vision violations: photophobia, lacrimication due to the inflammation of the cornea and the mucous membrane of the eyes;The synthesis of adrenal hormones is affected.
Nicotinic acid - Vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called "calm of vitamins".Vitamin is involved in the synthesis of enzymes and helps extract food from food, with its lack, the body experiences fatigue, depression, depression, insomnia.In addition, nicotinamidvnnoisly participates in hormone biosynthesis (estrogen, progesterone, cortisol, testosterone, insulin and others).
The overwhelming amount of vitamin B3 is in animal products: these are liver, eggs, kidneys, lean meat;To a lesser extent, plant products: asparagus, parsley, carrots, garlic, green peas, pepper.
In the absence of this, the pelagra develops in food.The main symptoms of this state of this state are diarrhea (diarrhea), dermatitis (inflammation on open skin surfaces) and dementia (acquired dementia).
Pantotenic acid - Vitamin B5
Vitamin B5 - Pantotenic acid: This vitamin is found in many products.This vitamin is involved in fat metabolism, in the transmission of nerve impulses, and also triggers skin restoration mechanisms.It was previously believed that a person cannot lack this vitamin.
But since when storing and preparing products, more than half of pantetenic acid is destroyed, such symptoms may appear:
- flow flow;
- memory violation;
- deteriorated dream;
- headaches;
- Paresthesia (tingling) of the arms and legs;
- Muscle pain
To compensate for vitamin B5 deficiency, it must include a variety of products in the diet: meat, full grain, hazelnuts, spoils, yeast.A significant amount is contained in legumes, fresh vegetables, mushrooms, green tea.
Pyridoxin - vitamin B6
Vitamin B6 - pyridoxin - is involved in the synthesis of neurotransmitters, including serotonin.Therefore, its other name "antidepressant vitamin".
With scarcity, the following symptoms occur:
- drowsiness;
- irritability;
- inhibitory thought;
- depression;
- Feeling anxiety.
Vitamin B6 in large quantities is contained in yeast, cereal grains, legumes, bananas, meat, fish, potatoes, cabbage, pepper, cherries, strawberries.
In addition, vitamin B6 affects metabolism, the state of the cardiovascular system, immunity, skin condition, hormone synthesis, hydrochloric acid in the stomach and absorption of vitamin B12.
Folic Acid - Vitamin B9
Folic acid - Vitamin B9 - is involved in the synthesis of neurotransmitters, including dopamine and serotonin, that is, it affects the processes of excitation and inhibition in the central nervous system.Vitamin B9 is also involved in protein exchange, the transfer of genetic information during the development of the fetus, is necessary for the formation of normal blood cells.And in combination with vitamin B5 slows hair hair.
With your lack, symptoms occur:
- Memory deterioration;
- fatigue;
- a feeling of anxiety;
- anemia;
- Insomnia and apathy.
In large quantities, folic acid is found in fresh dark green vegetables (asparagus, spinach, salad), there is a lot in beans, wheat, avocados, in a smaller amount it is present in the liver, egg yolk.
Cyanocobalamine - Vitamin B12
In nature, it is synthesized only by microorganisms, bacteria, bluish 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, is also found in algae, soy.Vitamin B12 helps our body move from vigil to a "sleep" regime to normalize mental processes, transferring short -term memory in the long term.
Cyanocobalamine deficiency leads to:
- chronic fatigue;
- confusion;
- hallucinations;
- Call my ears;
- irritability;
- dizziness;
- drowsiness;
- Reducing memory;
- visual disability;
- dementia;
- depression.
In addition to vitamins B, there are other vitamins for memory and thought.
Ascorbic acid - vitamin C
Ascorbic acid is a very strong antioxidant and protects against the oxidative processes of the body of the body.It is necessary to maintain the work of neurotransmitters in the brain.
In the body, vitamin C is not synthesized, it comes with food: rose hips, black currants, sea barrel, parsley, sweet red pepper, citrus, green onions, cabbage, spicy radish, orthiga, of animal products are only contained in the liver.
Tokoferola acetate - Vitamin E
This fat -soluble vitamin is, in the first place, a magnificent antioxidant, relieves the brain tissue of toxins and free radicals.It is included in the lipid composition of cell membranes.A diet rich in products that contain vitamin E helps protect the body from heart attacks and atherosclerosis, thus avoiding dementia development.
To do this, in the diet, it is necessary to include non -refined oils (olive, soybeans, corn), as well as green peas, wheat and rye seedlings, beans, green salad, lentils, oats.
Calciferol - Vitamin D
Enter the body with food and synthesize the skin under the influence of ultraviolet rays.Calciferol - "main driver" of calcium exchange in the body.In addition to an important effect on the formation of bones and teeth, the growth and development of cells, vitamin D is needed for proper transmission of nerve impulses and muscle contractions.
There is a lot of animal products: butter, fatty fish (sand, tuna, salmon, mackerel), fish oil, liver, egg yolk.
Bioflavonoids - Vitamin P
The main effect of vitamin P is to reduce the permeability and fragility of the capillaries.Together with ascorbic acid it protects the body from oxidative processes.This avoids bleeding in the brain.We are rich in citrus fruits of vitamin P, fruits of roses, black berries, green tea, apples.
In addition to a balanced diet, the use of vitamins, one should not forget other ways to prevent dementia.This is the only way to achieve good memory, vigor and optimism in old age.