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 ensure the absorption of carbohydrates, proteins and polyunsaturated fatty acids.Food should contain amino acids, minerals and vitamins for brain and memory.
Connections for the brain
We start taking vitamins from B groups that are indispensable for the central nervous system.They are united by such factors:
- They are nitrogen -containing;
- Count water -soluble;
- have a similar effect on the body;
- They often meet in the same products;
After the opening, scientists initially believed that they only had to do with a vitamin and only finally found out - these are different connections with similar properties.There are 7 main vitamine B groups:
- B1 or Thiamin- It is necessary for a clear mind and a strong memory.In addition, it reduces fatigue because it takes part in almost all metabolic processes of the body associated with energy generation.
- B2 or Riboflavin- influences the quality and speed of brain reactions, takes part in the neoplasm of red blood carts, hemoglobin synthesis and iron absorption.Riboflavin is responsible for the activities of the adrenal glands that affect vision.
- B3 or nicotinic acidIt is necessary for the concentration and improvement of memory.Protects us from stress.Helps the red blood cells when transporting oxygen.
- B5 or pantotic acid- The necessary element with which you can produce neurotransmitter that transmits an electrochemical impulse between neurons.Pantotic acid is required for the synthesis of fatty acids that are responsible for long -term memory.
- B6 or pyridoxin- It also takes part in the development of neurotransmitter.It also helps to absorb amino acids required for the normal function of the brain.
- B9 or folic acid- improves the memory and the speed of the thinking process.It is responsible for the education and operation of the immune and circulatory systems.Particularly important in the first pregnancy trimester for the healthy development of the fetus nerve tube.
- B12- It helps to form a magized shell of neuron that is responsible for the speed of transmission of nerve impulses.Participates in the formation of red blood cells, which means that the oxygen flow delivers to the brain.
Antioxidants
Billions of living cells in our body are constantly attacked by free radicals - molecules with one or more missing electrons.If you lose elementary particles, cells cannot perform their functions.
Ascorbic acid, vitamin E and beta-carotene (metabolic predecessor of vitamin A) oppose brain tissue with free radicals.
The listed vitamins improve memory and activity of the brain.
Vitamin C is also used by the body to create neurotransmitter and brain cells.The stability and assimilation of the substances of group B. depends on their level.
Vitamin E is required to accept Alzheimer's disease that such symptoms have: sharp mood changes, memory reduction, irritability, aggression.It is able to increase the advantages of ascorbic acid and prevent their overdose.
Micro elements, amino acids, polyunsaturated fatty acids
Omega-3 fatty acids influence an increase in brain activity.They are polyunsaturated fats that our body cannot synthesize independently.Eating food with Omega-3 enables you to protect the brain from cognitive impairments, to improve concentration and memory.
Protein is necessary as a building material for the cells of our body and consists of amino acids.
Above all, the brain requires:
- Glycine- An indispensable amino acid (ATK), although they are synthesized by the body, should come with food.Glycin normalizes the psychological and emotional state, brain activity stabilizes the effect of alcohol to a certain extent.This ATC improves sleep and puts on biorhythms.
- Tyrosine and phenylalanineYou will give battle both depression and fear.In a healthy body, they eliminate the symptoms of chronic tiredness, improve memory and mental processes and increase the pain threshold.Phenylalanine is the main building element of phenylene, which helps to fall in love.Tyrosine is again the strongest antidepressant among amino acids.Thanks to this ATC, the signs of depression also disappear the symptoms of the preliminary cycle.These amino acids contribute to overcoming caffeine addiction.
- Tripan- Headache and irritability relieve in sufficient quantities in the body.Triptofan helps reduce aggression and is used to treat children's hyperactivity.Medicines containing this substance must be taken with a complex treatment of schizophrenia and neurosis.It is drunk during the therapy of anorexia and bulimia.After taking this amino acid, depression goes away to a certain extent.
For normal brain function, you need to consume a sufficient amount of amino acids with food.The functioning of the central nervous system and not without trace elements.
The lack of zinc provokes the development of depression and neurological diseases - Alzheimer's and Parkinson's diseases.Magnesium improves the ability to learn and memory.Its disadvantage can cause headaches, 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 fog of consciousness and the impaired brain functions is a clear sign of iron deficiency.
In which products are more useful
It is undeniable that it is natural to receive the necessary vitamins in order to improve the memory and work of the brainrinal through natural food.Think about which of you are best suited for the normal performance of cognitive functions.
The leader in the content of B vitamins B - peas.It has an advantageous influence on all functions of the brain.Over the peas followed by oatmeal - an assistant of insomnia, a good antidepressant.Then there are walnuts, unorted rice (in a dark shell), green vegetables, meat and dairy products.
The food of greasy fish helps to improve the brain.It contains a large amount of omega-3 fatty acids that stimulate memory and increase the perception of information.
The human brain is similar to 60 % of the fats in composition with omega-3, so these acids are used to create nerve cells.If you eat this substance in sufficient quantities, you can expose a mental decline in old age and avoid neurodegenerative diseases.The lack of omega-3 in the body can provoke a state of depression and reduce human hen.
Caffeine and antioxidants that are useful for brain activity are included in the coffee.The cup of a fragrant drink not only revives in the morning, but also has a good effect on brain activity.
Caffeine allowed:
- Head up;
- Increase attention, block the synthesis of adenosine, which causes sleepiness;
- Strengthen concentration.
Despite the disputes around the fragrant drink, caffeine and antioxidants in coffee enable it to work productively on the brain.The moderate use of coffee reduces the risk of developing neurodegenerative diseases.Unfortunately, people with increased blood pressure are contraindicated to drink this drink.
Blueberries are another useful and unique product that has to struggle with the aging of nerve cells and the development of brain diseases.This is due to the high content of antioxidants in 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 life.Kurkumin contributes to the stimulation of blood circulation and memory.
Turmeric is very useful because it:
- Promises the growth of brain cells;
- Fights with spleen and melancholy: Turmeric influences the synthesis of "mood hormones" - serotonin and dopamine;
- It stimulates memory that is particularly necessary for patients with Alzheimer's disease.
By adding turmeric to tea and Kari's food, you extract the maximum benefit of curcumin.
Such a vegetable that most children are unloved by most children contains a large amount of useful substances.A hundred grams contain more than 100% of the daily standard of vitamin K: the body uses it to create fats that occur in a large amount of brain cells.
Vitamin K keeps the concentration and antioxidants contained in broccoli enable the body to withstand brain damage.
Pumpkin seeds are also a strong antioxidant.They have many trace elements: zinc, magnesium, copper, iron.It is definitely necessary to include pumpkin seeds in your diet in order to improve the quality of intellectual activity.
It is useful to eat a tile black chocolate or drink cocoa.These products are rich in flavonoids, antioxidants and caffeines that contribute to improving the mood and slowing down the aging of the brain.
The products used for brain activity are supplemented by nuts.In addition to vitamins of the B group, they are rich: omega-3 fatty acids, antioxidants, vitamin E. Can't the external similarity of walnuts and human brain be accidental?
One orange per day in the diet gives the body the daily norm of vitamin C and also prevents the mobility of the brain, which protects it from free radicals.In large quantities there is vitamin C in tomatoes, kiwi, guaves, Bulgarian pepper and strawberries.
Eggs are an excellent source for vitamins, folic acid and choline.They disrupt brain alternating, the occurrence of melancholy.
Despite the fact that the effect of eggs on the body has not yet been completely investigated, the advantages of their food have long been known.
Working the brain improves the green tea.It contains a large amount of caffeine and L-theanine that can reduce the feeling of fear, reduce tiredness and relax.Among other things, green tea helps to improve memory.
In summary, it must be said that a comprehensive balanced diet is a relatively inexpensive and effective way to improve brain activity and human memory.
It is best to eat fresh and natural food and to observe the daily use of liquids.
Our diet has a direct effect on the stable function of the brain.In order to maintain its activity, you must regularly carry out physical exercises and train cognitive skills in addition to nutrition.
Pharmacy preparations
In the modern world it is very difficult to supply yourself with natural vitamins.Most advantageous substances are lost in the processing of food (sterilization, maintenance, exposure to high and low temperatures).The way out of this situation is the compensation of the missing elements with analogues that were synthesized by the pharmaceutical industry.
Vitamins for memory and brain function for adults and children can be bought in any pharmacy.Mediums in which a tablet contains a whole vitamin complex that is required for the brain are very popular.It is often combined with trace elements.A partially integrated approach that contains vitamins of the same group is also used, for example group B.
Preparations with an active substance (folic acid, vitamin C) are also generated.Their plus points include low costs, a lower overdose probability and an allergic reaction.
There are medication that includes vitamins that are improved by NOOTROPE additives to improve memory and attention.
Regardless of this, the amino acids and omega-3 acids are worth the function of the brain.
Pharmacy medication to improve brain activity influence the thinking process itself positively, worsen the concentration and improve memory.Such vitamins make a person calm and balanced.Older people have to take dietary supplements and vitamins because they lead to the tone of the brain tissue and contribute to the restoration of vascular elasticity.
Do not expect a quick effect by taking vitamins.Changes are visible with regular drug use.
An age -related cognitive decline is waiting for everyone who lives for a long time.Preventive measures will be maintained on time in the future.
It is necessary to eat and try to use more natural products that contain antioxidants and vitamins for intellectual activity.During the time of great spiritual stress, it is the lack of seasonal fresh fruit and vegetables in old age, advisable in old age, to compensate for the lack of vitamins with synthesized preparations.