The human brain is an incredibly complex structure of our body.The center of the nervous system requires up to 25% of all energy costs, despite the fact that its weight is maximum of two percent of total body weight.For complete and uninterrupted brain activity, it is necessary to guarantee the intake of carbohydrates, proteins, polyunsaturated fatty acids.The food should contain amino acids, minerals and vitamins for the brain and memory.
Connections for the brain
We begin the consideration of the vitamins of the B groups indispensable for the central nervous system.They are united by these factors:
- They are containing nitrogen;
- Counting water -Simular;
- have a similar effect on the body;
- They often meet in the same products;
Initially, after opening, scientists believed they were dealing with a single vitamin and in the end they only discovered - these are composed with similar properties.There are 7 main b -group groups of vitamins:
- B1 or Thiamina- It is necessary for a clear mind and a strong memory.In addition, it reduces effort, as it takes part in almost all the metabolic processes of the body associated with the production of energy.
- B2 or Riboflavina- It affects the quality and speed of brain reactions, participates in the neoplasm of red blood trolleys, the synthesis of hemoglobin and the absorption of iron.Riboflavin is responsible for the activities of the adrenal glands, affects the vision.
- B3 or Nicotinic acidIt is necessary for concentration, the improvement of memory.Protects us from stress.It helps red blood cells to transport oxygen.
- B5 or Pantothenic acid- The necessary element that allows to produce neurotransmitters, which transmit an electrochemical impulse among the neurons.Pantotenic acid is necessary for the synthesis of fatty acids, which are responsible for long -term memory.
- B6 or pyridossin- also participates in the development of neurotransmitters.It also helps to absorb the amino acids necessary for the normal operation of the brain.
- B9 or folic acid- improves the memory and speed of the thought process.He is responsible for the formation and functioning of immune and circulatory systems.Particularly important in the first trimester of pregnancy for the healthy development of the fetus nervous tube.
- B12- It helps to form a neuron -made shell, which is responsible for the speed of transmission of nerve impulses.Take part in the formation of red blood cells, which means that it provides oxygen flow in the brain.
Antioxidants
Billions of living cells of our body are constantly attacked by free radicals - molecules with one or more missing electrons.By losing elementary particles, cells do not become able to perform their functions.
Ascorbic acid, vitamin E and beta-carotene (metabolic predecessor of vitamin A) resist the damage to brain tissues with free radicals.
The vitamins listed 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 necessary to take Alzheimer's disease, which presents these symptoms: serious changes in mood, degradation of memory, irritability, aggression.It is able to increase the benefits of ascorbic acid, to prevent overdose.
Microelements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids influence an increase in brain activity.They are polyunsaturated fats, which our body is unable 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 our body cells, proteins are necessary and consists of amino acids.
Above 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 a certain extent it neutralizes the effect of alcohol.This ATC improves sleep, creates biorhythms.
- Tyrosine and phenylalaninaIt will battle both depression and anxiety.In a healthy body, they eliminate the symptoms of chronic fatigue, help to improve memory and mental processes and increase the pain threshold.Fenilalanin is the main building element of Fenilenein, which helps to fall in love.The tyrosine, in turn, is the most powerful antidepressant among amino acids.Thanks to this ATC, the signs of the depression disappear, also relieves the symptoms of the premenstrual cycle.These amino acids help to overcome the dependence on caffeine.
- Triptofan- In sufficient quantities in the body they will relieve headache and irritability.Triptofan helps to reduce aggression and is used in the treatment of children's hyperactivity.The medicines that contain this substance must be taken with a complex treatment of schizophrenia and neurosis.It is drunk during anorexia and bulimia therapy.To a certain extent, after taking this amino acid, depression is starting.
For normal brain function, it is necessary to consume a sufficient amount of amino acids with food.The operation of the central nervous system and without traces of elements not.
The lack of zinc causes the development of depression, as well as neurological diseases: alzheimer and parkinson diseases.Magnesium improves the ability to study and memory.Its disadvantage can cause headache, 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 compromised brain functions is a clear sign of iron deficiency.
In which the products are more useful
It is indisputable that it is natural to receive the vitamins necessary to improve the memory and work of the cerebral cortex from natural food.Consider which of them are most suitable for normal performance of cognitive functions.
The leader in the content of vitamins B - Peas.It has a beneficial effect on all the functions of the brain.Beyond the peas followed by oat flour - an assistant of insomnia, a good antidepressant.Then there are walnuts, non -yarn rice (in a dark shell), green vegetables, meat and dairy products -caseari.
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 the composition with Omega-3, so they are 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.Omega-3 deficiency in the body can cause a state of depression and reduce the human hen.
Caffeine and antioxidants useful for brain activity are contained in coffee.So the cup of a perfumed drink not only reinvigorates in the morning, but also affects brain activity well.
Caffeine allows:
- rejoice;
- increase attention, block the synthesis of adenosine, causing drowsiness;
- Strengthen concentration.
Despite the disputes around the perfumed drink, caffeine and antioxidants in coffee make it possible to work in a productive way to the brain.Moderate coffee use 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 in difficulty 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.
Kari's main ingredient - Turmeric not only gives a special flavor of food, but also life.Curkumin contributes to the stimulation of blood and memory circulation.
Turmeric is very useful because she:
- Promises the growth of brain cells;
- Fight with spleen and melancholy: Kurkumin influences the synthesis of "mood hormones" - serotonin and dopamine;
- It stimulates memory, which is particularly necessary for patients with Alzheimer's disease.
By adding turmeric to tea and Kari's food, you extract the maximum benefit from curcumin.
Such a vegetable not loved by most children such as broccoli contains a huge amount of useful substances.One hundred grams of plants contain more than 100% of the daily rule of vitamin K: the body uses it to create fats, which are found in large quantities in brain cells.
Vitamin K keeps the concentration and antioxidants contained in broccoli allow the body to resist the brain damage.
Pumpkin seeds are also a strong antioxidant.They have many trace elements: zinc, magnesium, copper, iron.It is certainly necessary to include pumpkin seeds in the diet to improve the quality of mental activity.
It is useful to eat a black chocolate tile or drink cocoa.These products are rich in flavonoids, antioxidants and caffeine, which contribute to improving mood and slowing down the aging of the brain.
The list of useful products for brain activity is integrated with nuts.In addition to the vitamins of group B, are they rich in omega-3 fatty acids, antioxidants, vitamin E. The external similarity of walnuts and human brain is not accidental?
An orange a day in the diet provides the body with the daily rule 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, kiwis, guava, Bulgarian pepper and strawberries.
An excellent source of vitamins, folic acid and choline are eggs.They interfere with the aging of the brain, the occurrence of melancholy.
Despite the fact that the effect of eggs on the body has not yet been completely studied, the benefits of their diet have long been known.
The operation 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 improve memory.
In conclusion, it must be said that a complete balanced diet is a relatively economic 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 operation of the brain.In order to maintain its activity, in addition to nutrition, it is necessary to regularly perform physical exercises and form cognitive skills.
Pharmacy preparations
In the modern world, it is very difficult to provide you with natural vitamins.In the process of transforming 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 that use analogues summarized by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be purchased in any pharmacy.The means in which a 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 are also products with an active substance (folic acid, vitamin C).Their advantages include low cost, a lower probability of overdose and an allergic reaction.
There are drugs that include vitamins improved by nootropic additives to improve memory and attention.
Separately, amino acids and omega-3 acids stimulate brain functioning.
Drugs to improve brain activity favorably influence the thought process itself, aggravate concentration and improve memory.These vitamins make a calm and balanced person.The elderly must take food supplements and vitamins, since they lead to the tone of the brain tissue and contribute to the restoration of vascular elasticity.
Do not expect a quick effect from the intake of vitamins.The changes will be visible with the regular use of drugs.
A cognitive decline related to age is waiting for all those who live for a long time.But in time, the preventive measures adopted will allow to maintain normal brain activity in the future.
It is necessary to eat balanced, trying to use multiple natural products containing antioxidants and vitamins for mental activity.During the period of great mental stress, the seasonal absence of fresh fruit and vegetables, in old age it is advisable to compensate the lack of vitamins with synthesized preparations.