Everyone knows that vitamins are necessary for our body, but few people know that these substances are necessary for the correct functioning of the brain.In addition, to preserve memory and thought, some vitamins groups are needed, which will be further discussed.
Bivamine B the most important for memory
The B vitamins are the most important for the nervous system.We can say that the representatives of this group have the greatest influence on a person's memory and thought.They support the work of nerve cells and also prevent premature aging, protect the brain from overloads and stress.The low content or the complete absence of vitamins B leads to serious 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.
Thiamine - Vitamin B1
TIAMIN - Vitamin B1, is called "vitamin of the mind", it is the one who has the greatest impact on mental skills and memory.With its lack, thoughts begin to confuse and the memory decreases.Vitamin B1 directly protects the nervous system and is involved in the supply of glucose to the brain.
With good nutrition, a person does not lack this vitamin, since it is contained in a large number of products: oatmeal and buckwheat cereals (a lot in the shell of cereals and peel), bran, peas, walnuts, carrots, radish, sweatshirts, potatoes, spinach - are the thiamine suppliers.
It is well absorbed, but also quickly and destroyed, especially under the influence of alcohol, nicotine, sugar, tea.
With a lack of vitamin B1, symptoms occur:
- decrease in memory;
- muscle weakness;
- high physical and mental fatigue;
- violation of coordination and pace;
- numbness in the limbs;
- unreasonable irritability;
- oppressed mood;
- tear and anxiety;
- sleep disorders.
In severe cases, policy, paralysis and the paresis of the limbs can develop.The function of the cardiovascular system is also compromised, changes from the gastrointestinal tract can be observed (stool disorder, constipation, nausea).
Riboflavin - Vitamin B2
Vitamin B2 - Riboflavin is a "vitamin of energy", an accelerator of energy and exchange 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, with which nerve impulses are transmitted in nerve cells).With its lack of sport, fatigue will be brought more likely to vigor and activity.Vitamin B2 tolerates high temperatures well, but quickly destroys light.
Riboflavin suppliers are meat and dairy products -caseari.This is the liver, the kidneys, the eggs, the dairy products, the yeast, the tomatoes, the cabbage, pink.
With a lack of vitamin B2, there are:
- heachache;
- decrease in the speed of mental processes;
- drowsiness;
- loss of appetite;
- body weight loss;
- weakness.
In addition, there are changes in the skin: ulcers and cracks in the corners of the mouth (heit), dermatitis of the chest and face skin;View violations - photophobia, tearing due to the inflammation of the cornea and the mucous membrane of the eyes;The synthesis of adrenal hormones is compromised.
Nicotinic acid - Vitamin B3 or PP
Nicotinic acid (nicotinamide, niacin) - vitamin B3 - can be called "cali -vitamin calm".Vitamin is involved in the synthesis of enzymes and helps to extract energy from food, with its lack, the body experiences fatigue, depression, insomnia.In addition, NicotinamidvnoSly participates in the biosynthesis of hormones (estrogen, progesterone, cortisol, testosterone, insulin and others).
The overwhelming amount of vitamin B3 is in animal products: it is liver, eggs, kidneys, lean meat;To a lesser, vegetable products: asparagus, parsley, carrots, garlic, green peas, pepper.
In the absence, Pellagra 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).
Pantothenic acid - Vitamin B5
Vitamin B5 - Pantotenic acid - This vitamin is found in many products.This vitamin is involved in the metabolism of fats, in the transmission of nerve impulses, and also triggers the skin restoration mechanisms.Previously it was believed that a person could not lack this vitamin.
But since during the conservation and preparation of products, more than half of the Pantenic acid is destroyed, these symptoms may appear:
- flow flow;
- violation of memory;
- compromised sleep;
- heachache;
- walls (tingling) of the arms and legs;
- Muscle pain.
To compensate the deficiency of vitamin B5, it is necessary to include a variety of products in the diet: meat, brushed whole wheat, hazelnuts, offal, yeast.A significant quantity is contained in legumes, fresh vegetables, Champignons, green tea.
Pyridossin - Vitamin B6
Vitamin B6 - pyridossin - is involved in the synthesis of neurotransmitters, including serotonin.Therefore, its other name "vitamin-antidepressant".
With a deficiency, the following symptoms occur:
- drowsiness;
- irritability;
- inhibitory thinking;
- depression;
- Feel anxiety.
Vitamin B6 in large quantities is contained in yeast, cereals, 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 the 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 excitement and inhibition processes in the central nervous system.Vitamin B9 is also involved in the exchange of proteins, 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 it slows down hair hair.
With its lack, symptoms occur:
- Deterioration of memory;
- fatigue;
- A feeling of anxiety;
- anemia;
- Insomnia and apathy.
In large quantities, folic acid is located in fresh dark green vegetables (asparagus, spinach, salad), there is a lot in beans, wheat, avocado, in lesser quantity it is present in the liver, egg yolk.
Cianocobalamina - 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 summarize it.This "red vitamin" is contained in animal products: fish, liver, kidneys, heart, oysters, is also found in algae, soybeans.Vitamin B12 helps our body to move from the vigil to a "sleeping" regime for the normalization of mental processes, transferring long -term short memory.
Cianocobalamin's deficiency leads to:
- chronic fatigue;
- confusion;
- hallucinations;
- Call my ears;
- irritability;
- dizziness;
- drowsiness;
- Reduce memory;
- visual impairment;
- dementia;
- depression.
In addition to the B vitamins, there are other vitamins for memory and thought.
Ascorbic acid - Vitamin C
Ascorbic acid is a very strong antioxidant and protects from 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 is supplied with food: rose sides, black currant, sea buckle, parsley, sweet chili pepper, citrus fruits, green onions, cabbage, horseradish, nettle, from animal products are contained only in the liver.
Tokofoferola acetate - Vitamin e
This fat soluble vitamin is, first of all, a magnificent antioxidant, relieves brain tissue from free toxins and radicals.It is included in the lipid composition of the cell membranes.A diet rich in products containing vitamin and helps to protect the body from heart attacks and atherosclerosis, thus preventing the development of dementia.
To do this, in the diet, it is necessary to include unrefined oils (olive, soy, corn), as well as green peas, wheat and rye seedlings, beans, green salad, lentils, oats.
Calciferol - Vitamin D
Enter the body with food and is synthesized in the skin under the influence of ultraviolet rays.Calciferol - "main conductor" of the exchange of football in the body.In addition to an important effect on the formation of bones and teeth, growth and development of cells, vitamin D is required for the correct transmission of nerve impulses and muscle contractions.
There is a large quantity in animal products: butter, fat fish (herring, 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 the ascorbic acid it protects the body from oxidative processes.This prevents hemorrhage in the brain.We are rich in citrus fruits of vitamin P, rosarship fruit, black berries, green tea, apples.
In addition to a balanced diet, the use of vitamins, you must not forget other ways to prevent dementia.This is the only way to obtain good memory, vigor and optimism in old age.