All our brain activity, above all, begins with our power. Therefore, the work of the whole organism depends on the correctly selected vitamins for the brain. Each of them contributes to the strengthening of memory, the development of ingenuity and other aspects of the function of thinking. First, let’s look at what vitamins are good for the brain.
Vitamins beneficial to the brain
To improve memory, the best vitamins are, first of all, vitamins from group B. They help to think better, activate the work of the brain, which is responsible for both memory and thinking. Vitamin B7 (Biotin) is particularly useful, although it is better known as preventing hair loss. Also, do not forget about vitamins B3 and Vitamin B1 (Thiamine).
How are they useful?
Vitamins of group B improve:
- concentration of attention
- mental clarity
B vitamins improve the conductivity of nerve cells, strengthen the connection between them, contribute to the development of dopamine and serotonin – substances that affect the general well-being, mood and mental clarity. Vitamins B6 and B12 reduce the level of homocysteine in the blood, which disrupts the structure of the vascular walls, contributing to the appearance of atherosclerotic plaques, and hence worsening the blood supply to the brain. Vitamin B12, in addition, stimulates the production of acetylcholine, which is involved in the process of recalling the necessary information from memory.
How to get them?
The richest in B vitamins are dairy products, eggs, fish, lean meats, legumes, and nuts. For more confidence, you can take a multivitamin. And after fifty years, doctors recommend increasing the daily rate and taking an additional 100 µg of vitamin B12 (the excess is not dangerous, if they are, the body will bring them out). In older people, the stomach produces less acid, necessary for the full absorption of vitamin B12 from food. Therefore, if you follow all the recommendations, take vitamins and supplements and still complain about the memory, ask your doctor for help.
What vitamins improve memory?
There are several key vitamins for the brain, regular use of which not only helps to improve its performance, but also contributes to improved memory.
- Omega-3 fatty acids
One of the most important nutrients for memory is omega-3 fatty acids, which not only fight free radicals, but also help create the structure of cells in the body and brain. Omega-3 fish oil contains DHA and EPA substances that stimulate the brain and help improve memory.
- Other essential vitamins for brain and memory
- Vitamin C is one of the most important vitamins to fight free radicals and maintain overall health.
- Vitamin E is an antioxidant that helps protect your nerve cells from damage.
- Beta-carotene also helps fight free radicals, helps in cleansing the body of toxins, strengthens blood vessels and tissues, and also enhances the transport of oxygen to the brain.
- Choline is another powerful nutrient for the brain that, in certain situations, helps prevent memory loss by forming a neurotransmitter, acetylcholine.
- Zinc. It improves memory. Promotes concentration of attention. It is easiest to digest the zinc contained in sea fish, capsicum, bread, turkey meat. The “zinc” diet is also useful for adults overcoming the wisdom of foreign dialects.
- Iodine. From the point of view of a nutritionist, the occurrence of hotbeds of civilization on the shores of the seas and large bodies of water is not accidental. The fact is that primitive “intellectuals” consumed a large amount of seafood containing iodine, which is essential for the “gray matter”. By the way, in Europe there is an expression “alpine fool”. So in the mass consciousness reflected the sluggishness and inhibition of the mountaineers, deprived of iodine-rich fish.
- Boron. Although this trace element is present in food in microscopic amounts, when it is not enough, the brain activity decreases. Boron is in apples, pears, grapes, broccoli.
- Calcium. It is necessary for the normal functioning of the nervous system. Calcium is found mainly in dairy products, as well as in oranges and dried apricots.
- Magnesium. Like calcium, it is responsible for transmitting nerve impulses. Contained in peanuts, bananas, skimmed milk, wheat germ.
- Iron. It is necessary to preserve the ability to memorize and concentrate. Its sources are liver, fat-free meat, dried fruits, beans, green vegetables.
Products rich in vitamins for the brain
Fish rich in omega-3 fatty acids; flaxseeds rich in omega-3 fatty acids; beans, rich in thiamine and inositol, which help to raise the mood and cognitive abilities; strawberries rich in vitamin C; sweet potatoes rich in vitamin B-6; wheat germ rich in vitamin E; and olive oil containing fatty acids, which help transport oxygen to the bloodstream.
Most of all, our brain needs B vitamins. They provide the nervous system, improve attention, concentration, memory and general mental state. Nutritionists consider them simply indispensable for creative people and are called “creative vitamins” for their beneficial effects on mental abilities.
Where to look: In the first place in terms of the content of vitamins of group B, peas, it improves all brain functions. On the second – oatmeal: it works as an antidepressant and helps from insomnia. Next on the list: walnuts, brown rice, green vegetables, meat, dairy products.
Water. The lack of water in the body is bad for the brain to work: we hardly concentrate and remember new information badly. 8 glasses of water a day may well correct the situation. Drink it in small sips, concentrating on the pleasant sensations, trying to experience how the water literally revives your body.
Ginkgo biloba is a very popular remedy for treating memory problems in eastern countries. This plant improves blood circulation, thanks to which the brain receives more oxygen and nutrients, and also protects the brain structure from damage.
Rosemary due to the carnosic acid contained in it improves the ability to memorize by 18%. Even the smell of rosemary can increase your performance.
For clarity of mind
Brain aging is a process of gradual damage to its cells by free radicals. Because of their activity, the permeability between neurons is disrupted, the cells oxidize and die, significantly reducing our mental abilities. An important role in slowing down this process is played by antioxidants, namely vitamins C and E.
Where to look: fruits and vegetables. Vitamin E is especially rich in avocados. Slightly less than it in almonds, flax and pumpkin seeds, as well as in green lettuce leaves. From these ingredients you get a wonderful salad: mix avocado, leaves of any lettuce, almonds and seeds, add a spoonful of sesame oil. Nutritionists advise to include this salad in your daily diet.
Record for vitamin C are berries – strawberries, currants, raspberries. A lot (even more than citrus) of this antioxidant in broccoli.
Tip: forget about the usual refined oil, there is nothing useful in it. Vitamin E is found only in natural cold pressed oil. The same can be said about cereals: instant cereals are processed chemically, they have nothing to share with us. All the beneficial substances are present only in whole grains.
Magnesium, iron and zinc – the most important assistants in the brain. Magnesium improves blood circulation, and with it mental activity and perfectly helps to cope with stress. Zinc affects the concentration of attention, iron helps to develop mathematical abilities.
Our brain loves fats. They help him maintain mental activity, improve memory and intelligence. All fats, as you know, are divided into harmful and useful. For example, fatty chicken with french fries has nothing to do with fatty herring and linseed oil. The first are the sources of animal fats, from which the brain can literally “swim fat,” but the second are very important because they are sources of the essential omega-3 polyunsaturated fatty acids. Senile dementia, multiple sclerosis and Alzheimer’s disease develop against the background of a deficiency of this particular substance.
Where to look: magnesium is present in avocados, nuts, whole grains, artichokes, beans, dried apricots, raisins, apples, garlic, grapefruits and lentils (with its help, by the way, any anemia is treated). Iron rich poultry, liver and cereals. Zinc is found in pumpkin seeds and seafood.
Healthy fats are found in fish (herring, salmon, sardines, tuna, salmon), fish oil, flaxseed, sesame and peanut butter. For example, just 100 grams of fish and a tablespoon of vegetable oil a day is enough to provide our brain with enough omega-3.
“Let us all be tired of hearing this from nutritionists, but still: the best diet (and for the brain as well) is a balanced diet. It’s simple. If the body lacks some trace elements, it “takes” them from the brain, completely cleaning up its reserve reserves, ”explains nutritionist Marianna Trifonova. To avoid this, it is important to observe the following principles.
Breakfast: start the morning with porridge cooked in low-fat milk. This breakfast is rich in carbohydrates, which means that you will provide your body with strength and endurance, the stomach will retain a feeling of fullness for a long time, and it will be easier to save a good mood.
Lunch: in the middle of the day, eat fish or meat in order to increase your working capacity and improve your memory, as a side dish – wholemeal or dark rice.
Dinner: in the evening, be sure to eat yogurt, cottage cheese or drink kefir. Protein will strengthen muscles, and healthy fats will increase the stress resistance of the brain.
Shrimp for intelligence
In seafood there is zinc, which is required for normal operation of more than 80 enzymes involved in the activity of the nervous system. Research by Roy Hallin, a doctor of medicine in the United States, showed that people who were uncollected, with a reduced ability to reproduce what they learned, had a lower level of zinc in their blood than people with high levels of intelligence and memory tests. This useful element is also found in poultry, rabbits and hard cheeses. But it is especially rich in zinc and other substances useful for thinking shrimp. They are worth it to include them in the diet: add shrimp meat to the salad. With vegetables, it is perfectly digested.
Egg for activity
A large role in the brain plays a vitamin-like substance choline. It has a multifaceted effect on the most diverse systems of the body, sometimes it is used as a medicine to improve the activity of liver cells. American researchers have discovered its beneficial effect on memory. The easiest way to find choline in eggs. The yolk of one egg contains about 500 mg of choline, almost as much as 100 g of liver, and 2.5 times more than 100 g of poultry meat. Omelet of two eggs or a portion of liver pate plus 100 g of cottage cheese in addition to beefsteak or entrecote will fully satisfy the daily human need for choline. Choline is also abundant in soy, low-fat cottage cheese, cod, liver, peas, oatmeal, rice.
Liver dishes are a source not only of choline, but also of vitamin B6, as well as copper. These substances protect the nerve cells from premature aging. Studies have shown that even a small lack of these two substances can have a detrimental effect on the processes of nerve cells.
The grain of forgetfulness
Doctors have long known that the brain can be seriously impaired in people who have long been deficient in vitamin C and group B vitamins, especially B1, B2, B12 and folic acid (vitamin B9). Weakening of memory, irritability, confusion and forgetfulness begin to impede mental and especially organizational work. And the reason for this may be a complex lack of vitamins of group B. The lack of folic acid is very common at present. Where to find her? In flour of a rough grinding and in bread from this flour, in millet, bran, barley, oatmeal, barley and buckwheat groats. In the same products you will find other vitamins in this group. They are also abundant in soybeans, green onions, mushrooms, lemons, kiwi, oranges, spinach, kidneys, cheese.
Our depressed mood is often explained by the elementary lack of manganese. Nutritionists call this trace mineral a “keeper of optimism” – it reduces irritability, helps the synthesis of brain cells and affects the speed of information transfer. Simply put, thanks to manganese, we quickly think and feel calmer and more confident.
Where to look for: coarse vegetable food (cabbage, peel of beans, fruits and vegetables), beets, whole grains, cereals and greens. These products also contain fiber, which, as you know, is not absorbed by the body, but well cleans the intestines.
For peace of mind
The ability to resist stress depends largely on the ability of the pituitary gland to produce anti-stress hormones. Increased irritability and irritability can be explained by the fact that the pituitary gland is experiencing an acute shortage of vitamin E, B vitamins, especially B5, B2, choline and magnesium.
The cause of irritability and increased fatigue can be in a folic acid deficiency.
Where to look for: avocado, almonds, lentils, oatmeal, green lettuce, cottage cheese, milk, wheat bran, pumpkin and sesame seeds, almonds, pine nuts, spinach, beans and dates. Folic acid is found in green vegetables – green beans, green peas.
What is stress?
If you are used to seize stress, stick it with something useful, such as dark chocolate, almonds, berries or meat.
Natural chocolate contains theobromine, magnesium, vitamins E and B2, it helps relieve irritation, pacifies and promotes the production of endorphin – the hormone of happiness.
Almonds also contain magnesium and vitamin E, but it is more nutritious, so it should be consumed in small doses, 50 g each, that is, only a handful per day.
Meat (if consumed lean beef, lamb and rabbit) saves from fatigue and increases stamina.
At the time of stress, vitamin C is actively consumed, so it makes sense to seize stress with berries or citrus. In acute periods, nutritionists advise to use these products literally every hour.