The brain makes up only 2% of our body weight, and consumes 50% of the glucose released 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 madness 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 supplied to the brain throughout life.
Properties of the brain
Our brain is a substance of cells-neurons involved in the creation, transmission and storage of information. The average 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 course of a lifetime, 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. That's 3 million hours of footage or 300 years of non-stop viewing. The network of main cells-neurons is so long that if you stretch it out, you can wrap the earth 68 times - that's 2.8 million kilometers.
The brain consists mainly of water - 78% and 15% fat, the rest is proteins, s alt 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 consumed by the brain in a calm state is about 10 watts. The biggest minds consume 30 watts of energy during active mental activity. By comparison, it takes megawatts to run a supercomputer. During the course of a day, the human brain generates more electrical impulses than all the telephone systems in the world.
Every time our brain remembers new information, new neural connections are formed in it, and the structure of the brain changes every time.
There are 100,000 kilometers of blood vessels in the brain. The brain itself lacks pain receptors and cannot feel pain. When we have a headache, this pain is not a sensation of the brain, but of the tissues adjacent to it.
The brain develops throughout life and it is important to keep it working with intellectual loads.
Why do we need vitamins for the brain?
If the brain could choose its own food, it would choose chocolate and lard, because most of all it needs energy carbohydrates and basiccomponent of its structure - fat. The structure of the brain is based on lipids - fat-like substances by 60%, the remaining 40% are protein compounds and water. Fat for the brain is long-term energy reserves. The brain receives instant nutrition from carbohydrates, which it requires in incredible quantities, since the brain is the most energy-intensive part of our body.
Constituting only about 3% of our body weight, the brain consumes 1/5 of the body's energy reserves. 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 nutrients include brain vitamins, minerals and other nutrients.
Brain Nutrients
The most important building blocks of the brain are proteins. Once in the body, proteins are broken down into amino acids, then into transmitters - impulse transmitters. Through these impulse transmitters, the brain communicates with the entire body, transmitting signals to internal organs.
Full-fledged basic work of the brain depends on the content in the body of the required amount of proteins, fats and carbohydrates. This triad is considered the most important "vitamin" for the brain. If there is not enough protein, the brain will quickly get tired and hard to concentrate. With a lack of fat, the brain is not able to provide thermal conductivity of tissues. And the disappearance from the dailya diet of carbohydrates threatens a disaster for the brain, because there will be absolutely no energy for its vital functions.
Substances necessary for the life of the brain
In addition to the building material, the brain needs additional organic substances to ensure metabolism and maintain 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, vital function. It is impossible to find such a daily diet that would contain all the necessary vitamins for the brain and memory, organizing a balanced brain function. The human body itself can synthesize only a small part of the vitamins, the amount of which is not enough for normal metabolism, such as 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 necessary beta-carotene for the brain, from which the body already extracts a complete vitamin for the brain and memory.
Beta-carotene has antioxidant properties and prevents the damaging effects of free radicals that contribute to the aging process. Vitamin A in combination with beta-carotene provide oxygen exchange, helping the brain receive more energy.nutrient-dense blood.
Vitamin B
B vitamins are the most vital for the brain, preventing it from aging prematurely. Vitamins for the brain of this group support the speed of reactions, in the form of impulses sent to the organs and from the reverse reaction. B vitamins provide the brain with energy for growth and tissue renewal, contributing to increased attention and improved memory. They stimulate the intellectual growth of a person and are responsible for stabilizing the nervous system and psyche of the individual.
The biggest problem in getting the B vitamins to the brain is their intolerance to heat treatment, as a result of which they are uselessly modified, having no value in themselves. All meat products, cereals, legumes, potatoes, eggs, cauliflower are rich in B vitamins, but we cannot eat these foods raw. And after heat treatment, the vitamin richness of these products is reset.
Vitamins for 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 human nervous system and psyche.
But there is always a way out. You can eat raw seeds, peanuts, cheeses, nuts, cottage cheese, sprouted wheat grains. All of these foods are high in B vitamins and don't need to be cooked, so the brain gets the vitamins from them safe and sound.
- B1 (thiamine) - is the most important of the vitamins of this group and is responsible for the development of cognitiveactivities;
- B3 (nicotinic acid) - helps to extract energy from food, thus supporting active brain activity;
- 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, contributing to an increase in intellectual abilities, accelerating thought processes and the production of the "hormone of happiness" - serotonin;
- B9 (folic acid) - initiates thought processes, invigorates the brain, calms the nervous system, prevents outbreaks of aggression;
- B12 (cyanocobalamin) - responsible for periods of sleep and wakefulness, helping to move from one state to another. Balanced blood levels of this vitamin provide 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 cannot be stored in the body for future use. Vitamin C protects the fat-soluble antioxidant vitamin E from the oxidation process caused by free radicals. Vitamin C fights 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 brain cell membranes from damage, perfectly complementing and normalizing the action of vitamin C, which damages cells in large doses.
Main taskfat-soluble vitamin D for the brain is an obstacle to the formation and growth of cancer cells. Promotes better absorption of calcium and magnesium and 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 a multifunctional value as vitamins for the brain. Being the "sparks of life", minerals contribute to memory enhancement, sharpening of thought processes, good mood and he althy sleep.
Calcium and magnesium are indispensable for the normalization of the conductivity of the nervous tissue.
Magnesium contributes to the proper conduct of nerve impulses, improves memory and mental concentration, and has a calming effect. Magnesium-rich foods include cereals, wholemeal bread, almonds, walnuts.
Magnesium is needed to nourish nerve cells and control the formation of neurotransmitters that help maintain calmness and self-control in stressful situations. Without it, neuroses, insomnia, migraines, irritability and anxiety develop.
Like vitamins, zinc is needed to improve the brain. It 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.
The trace element boron increases brain activity. Thanks to the inclusion of boron in the
nervous tissue, it hasbroad influence on various aspects of the nervous system - 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 acids
Polyunsaturated fatty acids are not synthesized by the body, so it is extremely important to consume 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 impeccable memory, adults need vitamins. Memory and brain function also require the systematic provision of the body with Omega-3 and Omega-6 polyunsaturated fatty acids. Fatty acids are indispensable for people prone to depression, chronic fatigue syndrome, and emotional disorders.
The natural compound lecithin is produced in the body and belongs to the phospholipids, which are an essential part of cell membranes and are involved 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 learning.
Deficient content of fatty acids leads to depressing disorders of the brain, to the deterioration of its cognitive functions, to the development of depression, schizophrenia and Alzheimer's disease.
What vitamins to drink: reviews
It is believed that the most useful vitamins for the brain for adults are live, that is, from foods, vegetables and fruits. But it is also a known fact that vitamin compounds begin to disappear from greenery within a couple of hours after they were collected from a bush, tree, garden bed, and these vitamins completely disappear from greenery after 2 days, and vitamins disappear from fruits and vegetables at a rate of 30% per month of storage. So in winter we absorb only the remaining fiber, which is useful only for the full functioning of the intestines.
It is impossible for adults to stock up on vitamins for the brain and memory in the summer, because our body is not adapted to store 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 opinions of people who care about the duration of effective brain life, 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 brain and memory work, where all the necessary components are collected in one pill, and take this pill for all 365 days.
The right amount is almost impossible to get from a diet, even a perfectly balanced one. It is specially composed pharmacological complexes that receive the most positive feedback. Brain vitamins provide the full range of essential nutrients.
Specialists have proven that the quality of our daily nutritious diet directly affects the duration of mental clarity,concentration of attention and memory. If we add a regular mental load and the desire to study everything new and unknown to the right way of eating, then all chances will be realized to maintain not only a clear mind until old age, but also the ability for original and creative thinking, as well as the desire to create something fundamentally new in the already habitual.
What the brain doesn't like
- Alcohol - leads to vasospasm and deterioration of blood supply and nutrition of the brain. Over time, the brain inevitably degrades.
- S alt - retains moisture, as a result, blood circulates worse, blood pressure rises; as a result - memory impairment, dementia, hemorrhages, strokes.
- Fat in large quantities - cholesterol levels rise and atherosclerosis develops.
- Products with preservatives, dyes, flavors - soda, crackers, chips, all long-term products.
In children, such fast food products provoke hyperactivity, impaired attention, memory, perseverance, and are the cause of outbreaks of aggression. In adults, eating canned "fast food" disrupts the he althy functioning of the brain and it rapidly ages, the level of intelligence noticeably decreases.
Therefore, it is very important to regularly consume vitamins for the brain for both adults and children, who will take care of the he alth of the most important organ that regulates all life processes in our body.
