Vitamins for memory and brain work that adults need
It can be seen that some people retain a good memory and a clear mind to a very old age, while others have already complained of absentmindedness and the inability to remember simple information. An important role here is played by genetics. Education, professional memory training contribute to the prolongation of brain activity, its preservation in advanced years. In turn, the factors contributing to the reduction of mental abilities are deterioration of health, stress, lack of nutrients in the diet. Taking vitamins, you can maintain normal brain function.
- The role of vitamins and minerals in improving brain activity
- What vitamins are especially needed for the brain
- What other substances are needed for an adult
- Review of vitamin and mineral complexes
The role of vitamins and minerals in improving brain activity
With age, brain tissue, like all other organs, grow old. During life, nerve cells are exposed to various destructive factors. However, their constant regeneration occurs, and it is proved that this process continues until death. Young regeneration (neurogenesis) occurs faster, in the elderly it gradually slows down due to deterioration of metabolism in the body. Avitaminosis is manifested by a decrease in the ability to perceive and memorize new information, deteriorating attention and intelligence, forgetfulness, the inability to restore past events in memory.
Vitamins perform the following role in the body:
- They participate in the production of collagen, strengthening and increasing the elasticity of the walls of blood vessels. Thus they contribute to the improvement of blood supply and nutrition of the brain tissue.
- Accelerate the oxidation-reduction processes occurring in the body, promoting the improvement of metabolism, the release of energy from proteins, fats and carbohydrates.
- Thanks to their antioxidant capacity, they protect cells from destruction by free radicals - harmful byproducts of biochemical reactions.
It is necessary to replenish the supply of vitamins that improve brain function. This will help proper nutrition and taking medications containing a variety of beneficial components for the body.
What vitamins are especially needed for the brain
The most active person perceives information in early childhood. The adult has to constantly make efforts to learn new skills, memorize various useful information.
There are substances that are especially needed to improve mental abilities, human memory. The reason for their lack may be a violation of the digestive system, thyroid gland, improper metabolism, stress and stress, requiring increased energy expenditure of the body.
Vitamins of group B
Each of them is important in its own way.
B1 (thiamine). The significance of this substance is that without it, normal digestion of carbohydrates is impossible, the accumulation of energy necessary for the functioning of the brain, the renewal of nerve cells. With a lack of thiamin, the digestive system is disrupted, that is, the assimilation of other useful elements. The substance does not accumulate in the body, its daily replenishment is required.
The content of thiamine is particularly high in yeast, sweet pepper, potatoes, rice, beans, cereals, bread, offal, egg yolks, walnuts.
B2 (riboflavin). This substance is absorbed in the stomach only in the presence of food. It should be taken with or after a meal. With the participation of this substance, the work of the part of the brain that is responsible for visual acuity and normal perception of colors is improving. These factors have a direct effect on the memorization of information.
Riboflavin is found in yeast, liver, eggs, cheese, milk, meat, fish, mushrooms.
B3 (nicotinic acid). It has antioxidant properties. Participates in the development of enzymes that regulate carbohydrate and fat metabolism, the work of the digestive system. This substance promotes vasodilation, therefore it is used to treat atherosclerosis, cerebral circulation disorders. With a lack of vitamin, the work of the brain is disrupted. There are headaches, apathy, absent-mindedness.
Most of the vitamin in nuts, liver, milk, fish, chicken, egg yolks, buckwheat, green vegetables.
B5 (pantothenic acid). It is directly involved in the synthesis of acetylcholine, through which signals are transmitted in the nerve centers of the brain. Deficiency of this substance leads to sclerosis, lethargy, premature appearance of external signs of aging, disruption of the central nervous system.
The substance is contained in sunflower seeds, nuts, by-products, eggs, brewer's yeast.
B6 (pyridoxine). Without this vitamin it is impossible to produce hormones, including those that are responsible for mood and memory. Pyridoxine is involved in the synthesis of hemoglobin, enzymes, without which it is impossible to break down proteins and create new cells. The need for an adult organism in pyridoxine increases with exercise, mental and emotional stress. From its effects depends the work of the nervous system and the brain. Reducing the concentration of this substance in the blood contributes to the abuse of protein foods.
To replenish the body with this vitamin, you need to eat eggs, milk, meat, fish, cheese, cereals.
B9 (folic acid). The substance is contained in plant foods. In small quantities, it is synthesized in the intestine, so its deficiency can arise due to disruption of the digestive system. Participates in the processes of hematopoiesis, the formation of new cells. The action of the substance is manifested with the participation of vitamin B12. In order to regenerate brain cells successfully, the memory was preserved for a long time, these vitamins should be taken simultaneously. They prevent the formation of homocysteine - a substance from which atherosclerotic plaques form in the vessels of the brain.
Particularly high content of vitamin in spinach, lettuce, carrots, bananas, avocado, onion, cauliflower, beans, as well as in the liver, kidneys, egg yolks.
B12 (cyanocobalamin). In the body comes mainly from food of animal origin. Vitamin participates in the work of the system of hematopoiesis and fat metabolism, improves the condition of the vessels by lowering the level of cholesterol . It is necessary for the synthesis of amino acids and DNA, the creation of new brain cells necessary to preserve the mental abilities of an adult.
Contained in meat, liver, kidneys, eggs, fish.
Note: Vitamin B12 in plants is not produced. Therefore, vegetarians must necessarily take it additionally, so as not to develop anemia, not to provoke the early appearance of sclerosis.
Ascorbic acid is a strong antioxidant, protects brain cells from destruction, slows down its aging. Together with vitamin E it is used in the treatment of Parkinson's disease, Alzheimer's disease and other disorders of brain activity (dementia). This substance promotes the assimilation of iron , the formation of hemoglobin and the supply of oxygen to the brain. Thanks to this, brain activity rises, attention and memory improve.
The substance is rich in fruits (especially citrus fruits), berries, as well as tomatoes and green vegetables.
Calciferol promotes the absorption of calcium and phosphorus, the elements that make up the brain cells. The maintenance of useful substances especially decreases after 50 years, therefore without the vitamin functioning of a brain and memory are impossible. Vitamin D is formed in the skin under the influence of sunlight. It is found in fish (especially in liver and fat), as well as mushrooms and milk.
In the body is responsible for the operation of blood vessels and blood coagulability. Lack of this substance leads to such violations as blockage of cerebral vessels, cerebral circulation disorder, senile amnesia. The use of products containing this vitamin (spinach, parsley of cabbage, meat, milk, eggs) will help to avoid early sclerosis.
Tocopherol is the main antioxidant among vitamins, slows down the aging of the brain, prevents the clogging of its vessels. Contained in leafy vegetables, sea buckthorn, cherries, vegetable oils, seeds, nuts, as well as in meat, milk, eggs.
What other substances are needed for an adult
In order not to suffer memory and keep the brain active, it is necessary to replenish also the reserves of some mineral components:
- Iodine (improves metabolism, the thyroid gland, the production of hormones that stimulate brain activity). Contained mainly in seafood.
- Selenium (has an antioxidant effect, stimulates the development of brain cells). Contained in meat, nuts, seafood.
- Zinc (this element is directly part of the brain cells). Its content is great in meat, wheat germ , seafood and yeast.
- Iron (is part of the hemoglobin of the blood that carries oxygen to the brain). Iron-rich meat, buckwheat, beans, apples.
The most important substance stimulating the work of the brain, cardiovascular, nervous systems is the substance Omega-3, which is a mixture of fatty organic acids involved in the metabolism. Especially a lot of it is contained in fatty fish.
Video: Folk Remedies for Memory Improvement
Review of vitamin and mineral complexes
To feed the brain, improve the ability to perceive and remember information, adults are advised to use vitamins and minerals in the form of special combination preparations.
Memory of Forte. Helps improve memory, get rid of absent-mindedness. Dose - 2 capsules a day. Take with food.
Glycine. It is especially recommended to take it during the period of increased psychoemotional loads (for example, during examinations). The drug is available in the form of tablets for resorption. It is taken 1 tablet 3 times a day.
Fezam. Improves the ability to memorize the material. Helps to cope with absent-mindedness. Adults need to take 3 tablets a day for 1 tablet.
Inteln - a preparation on a plant basis. In addition to vitamins and minerals contains soothing substances. Improves brain activity and helps to improve mood. Take twice a day after meals for a month.