The brain makes up only 2% of our body mass, and consumes 50% of the glucose secreted by our liver into the blood. Our brain itself “produces” both sadness and joy, just like the calculation of mathematical examples and chess problems.
The brain creates both our frenzy and our genius. The brain is an incredibly powerful organ and an interesting mechanism that can both develop itself and contribute to its own degradation.
There is another important factor on which the full formation of all the structures of our brain depends - these are vitamins for the brain and nutrients that must be delivered to the brain throughout life.
Brain properties
Our brain is a substance of neuron cells involved in the creation, transmission and storage of information. On average, the human brain contains 100 billion neurons - the same number of stars in our galaxy. 30 million working neurons are formed per hour, and over the life of these cells form new neural connections (synapses) - more than 100 trillion, as well as new cells and new information.
The brain contains about 5 and a half petabytes of information. This is 3 million hours of footage or 300 years of non-stop viewing. The network of the main neuron cells is so long that if you extend it, you can wrap the earth 68 times - this is 2.8 million kilometers.
The brain consists mainly of water - 78% and 15% - of fat, the rest is proteins, salt and potassium hydrate. The working life of neurons takes a lot of working consumables consumed for self-healing of the structure and for the creation of new connections, neurotransmitters.
Energy is consumed by the brain in a calm state at about 10 watts. The largest minds consume 30 watts of energy during vigorous mental activity. In comparison, megawatts are needed to operate a supercomputer. During the day, the human brain produces more electrical pulses than all the telephone systems in the world.
Each time our brain remembers new information, new neural connections are formed in it, while the structure of the brain changes each time.
There are 100 thousand kilometers of blood vessels in the brain. There are no pain receptors in the brain itself; it cannot feel pain. When our head hurts, this pain is a sensation not of the brain, but of the tissues adjacent to it.
The brain develops all its life and it is important to maintain its performance by intellectual loads.
Why do we need vitamins for the brain?
If the brain itself could choose its own nutrition, it would choose chocolate and lard, because most of all it needs energy carbohydrates and the main component of its structure - fat. The structure of the brain is based on lipids - fatty substances by 60%, the remaining 40% are protein compounds and water. Fat for the brain is a long-term supply of energy. The brain receives instant nutrition from carbohydrates, which it needs in incredible quantities, since the brain is the most energy-intensive part of our body.
Making up only about 3% of the mass of our body, the brain consumes 1/5 of all the energy reserves of the body. In the brain there is a metabolism that supports the vital activity of brain cells, their renewal and full-fledged work. For the production of high-quality metabolism, important elements are needed - catalysts for metabolic processes. These essential substances are vitamins for the brain, minerals, and other nutrients.
Brain Nutrients
The most important building blocks of the brain are proteins. Once in the body, proteins are split into amino acids, then into transmitters - pulse transmitters. Through these transmitters, impulses, the brain communicates with the whole body, transmitting signals to internal organs.
The full basic brain function depends on the content of the required amount of proteins, fats and carbohydrates in the body. This triad is considered the most important "vitamins" for the brain. If there is not enough protein, the brain will quickly become tired and hard to concentrate. With a lack of fats, the brain is not able to provide thermal conductivity to tissues. And the disappearance of carbohydrates from the daily diet threatens the brain with a catastrophe, because there will be absolutely no energy for its life.
Substances necessary for brain life
In addition to building material, the brain needs additional organic substances to ensure metabolism and preserve vital functions: cell growth, reproduction and normal performance of all departments, structures and tissues of the brain.
Each vitamin-containing trace element has a unique, vitally valuable function. It is impossible to choose a daily diet that contains all the necessary vitamins for the brain and memory, which organize the balanced functioning of the brain. The human body itself can synthesize only a small part of vitamins, the amount of which is not enough for a normal metabolism, for example vitamin D or some B vitamins.
Retinol
The brain really needs vitamin A, which strengthens and stimulates memory. Vitamin A or retinol enters the body from food through fish oil, cod liver, egg yolks, cream, butter, and two stewed carrots daily. Carrots contain the beta-carotene necessary for the brain, from which the body already produces a full-fledged vitamin for brain and memory.
Beta-carotene has antioxidant properties and prevents the harmful effects of free radicals that contribute to aging processes. Vitamin A in combination with beta-carotene provides oxygen metabolism, which helps the brain to get more saturated blood with essential nutrients.
Vitamin B
B vitamins are the most vital for the brain, not allowing it to age prematurely. Vitamins for the work of the brain of this group support the speed of reactions, in the form of impulses sent to organs and from the reverse reaction. B vitamins provide the brain with energy for tissue growth and renewal, contributing to increased attention and memory. They stimulate human intellectual growth and are responsible for stabilizing the individual’s nervous system and psyche.
The biggest problem in the brain getting B vitamins is their intolerance to heat treatment, as a result of which they change uselessly without any value. All meat products, cereals, legumes, potatoes, eggs, cauliflower - are rich in vitamin B, but we cannot eat these foods raw. And after heat treatment, the vitamin richness of these products is reset.
Vitamins for the work of the brain of group B contribute to the development of attention and improve memory, stimulate intellectual growth, in addition, they are responsible for the stable state of the nervous system and human psyche.
But there is always a way. You can eat raw seeds, peanuts, cheeses, nuts, cottage cheese, sprouted wheat grains. All these products contain many B vitamins and do not need to be prepared, so the brain receives vitamins from them intact.
- B1 (thiamine) - is the most important of the vitamins of this group and is responsible for the development of cognitive activity;
- B3 (nicotinic acid) - helps to extract energy from food, thereby supporting the active activity of the brain;
- B5 (pantothenic acid) - is involved in the transfer of information between brain cells, is responsible for long-term memory;
- B6 (pyridoxine) - supports the normal functioning of the nervous system, helping to increase intellectual abilities, accelerating thought processes and the production of the “hormone of happiness” - serotonin;
- B9 (folic acid) - initiates thought processes, brings the brain into a vigorous state, calms the nervous system, prevents outbreaks of aggression;
- B12 (cyanocobalamin) - is responsible for periods of sleep and wakefulness, helping to switch from one state to another. The balanced content of this vitamin in the blood provides a pleasant feeling of well-being.
Vitamins C, E, D - the best vitamins for the brain
Vitamin C is a water-soluble vitamin antioxidant that the body cannot accumulate for future use. Vitamin C protects the fat-soluble antioxidant vitamin E from the oxidation process caused by free radicals. Vitamin C fights against free radicals and successfully deactivates other toxic substances.
Vitamin E belongs to the group of tocopherols, being the most potent fat-soluble antioxidant. Vitamin E protects the membranes of brain cells from damage, perfectly complementing and normalizing the action of vitamin C, which damages cells in large doses.
The main goal of fat-soluble vitamin D for the brain is to prevent the formation and growth of cancer cells. Promotes better absorption of calcium and magnesium and the restoration of the protective membranes of nerve cells. Helps maintain the elasticity of blood vessels and brain capillaries, preventing age-related changes caused by the development of atherosclerosis.
Mineral components
Minerals have multifunctional value as vitamins for the brain. Being "sparks of life", minerals contribute to increasing memory, exacerbating mental processes, good mood and healing sleep.
Calcium and magnesium are indispensable for normalizing the conductivity of nerve tissue.
Magnesium contributes to the proper conduct of nerve impulses, improving memory and mental concentration, acts soothingly. Magnesium-rich foods include cereals, wholemeal bread, almonds, and walnuts.
Magnesium is necessary for nourishing nerve cells and controlling the formation of neurotransmitters, which help to maintain calm and self-control in stressful situations. Without it, neuroses, insomnia, migraines, irritability and anxiety develop.
Like vitamins, zinc is needed to improve the brain. He improves memory, mental abilities and concentration. Zinc is necessary for the formation and transmission of brain impulses. Zinc prevents some nervous diseases - epilepsy, multiple sclerosis, schizophrenia.
Trace element boron increases brain activity. Due to the incorporation of boron
nerve tissue, it has a wide influence on various aspects of the nervous system - it improves brain function, controls the overall activity of the nervous system and regulates the functions of various glands.
Iron promotes effective memorization and concentration.
Fatty acid
Polyunsaturated fatty acids are not synthesized by the body, so it is extremely important to use them with food or in vitamin complexes. Fatty acids are an essential structural component of the brain. For clear thinking, the development of cognitive abilities and an impeccable memory, vitamins are necessary for adults. For memory and brain function, systematic provision of the body with omega-3 and omega-6 polyunsaturated fatty acids is also required. Fatty acids are indispensable for people prone to depression, with chronic fatigue syndrome, with emotional disorders.
The natural compound lecithin is produced in the body and refers to phospholipids, which are an important part of cell membranes and participate in a valuable metabolism. The complex compound lecithin increases the activity of neurotransmitters, transmitters of nerve information impulses between cells in the brain. Because of this, lecithin plays an important role in improving memory and the learning process.
Deficiency of fatty acids leads to depressing disorders of the brain, to a deterioration in its cognitive functions, to the development of depression, schizophrenia and Alzheimer's disease.
What to drink vitamins: reviews
It is believed that the most useful vitamins for adult brain function are living, that is, from foods, vegetables and fruits. But the fact is also known that vitamin compounds from greens begin to disappear just a couple of hours after they were collected from a bush, tree, garden and these vitamins completely disappear from greens after 2 days, and vitamins disappear from fruits and vegetables at a rate of 30% per month storage. So in winter we absorb only the remaining fiber, useful only for the full functioning of the intestines.
It is impossible for adults to stock up vitamins for the brain and memory for the summer, because our body is not able to stockpile water-soluble vitamins (C and complex B), but only fat-soluble ones (vitamins A, D, E and K). But the body does not need excess fat-soluble vitamins.
Based on the feedback of people who care about the duration of the effective life of the brain, the too laborious process of isolating vitamin combinations from vegetables, herbs and fruits does not justify the effort. It is better to turn to ready-made vitamins for the work of the brain and memory, where all the necessary components are collected in one pill, and take on such a pill all 365 days.
The right amount is almost impossible to get with food, even perfectly balanced. It is specially formulated pharmacological complexes that receive the most positive reviews. Vitamins for the brain provide the full range of essential nutrients.
Experts have proved that the quality of our daily nutritious diet directly affects the duration of maintaining clarity of mind, concentration of attention and memory. If you add a regular mental load and the desire to learn everything new and unknown to the right way of eating, then all the chances are realized that you will not only have a clear mind until old age, but also the ability to original and creative thinking, as well as the desire to create something fundamentally new in habitual.
What the brain does not like
- Alcohol - leads to vasospasm and impaired blood supply and brain nutrition. Over time, the brain inevitably degrades.
- Salt - retains moisture, as a result, blood circulates worse, blood pressure rises; as a result - memory impairment, dementia, hemorrhages, strokes.
- Fats in large quantities - cholesterol levels increase and atherosclerosis develops.
- Products with preservatives, dyes, flavorings - soda, crackers, chips, all long-stored products.
In children, such fast food products provoke hyperactivity, impaired attention, memory, perseverance, and cause outbreaks of aggression. In adults, the absorption of canned “fast food” disrupts the healthy functioning of the brain and it is rapidly aging, the level of intelligence is noticeably reduced.
Therefore, it is very important to regularly use vitamins for the brain for both adults and children who take care of the health of the most important organ that regulates all life processes in our body.