The importance of vitamins is known even to children: thanks to these imperceptible substances, the body works stably without being exposed to diseases and microbes.
In this case, each body needs its own set of trace elements. Its "list" is also in the nervous system.
What vitamins and trace elements are needed for the well-coordinated work of the brain and nervous system?
Contents
- What to look for first of all
- The importance of the nervous system
- Vitamins for healthy nerves and stresses
- Required trace elements
- Where to get vitamins and minerals: Top 10 products
- Vitamins for children
- Complexes for restoring nerves
What to look for inFirst of all
Nervous system needs a correct and balanced diet. Only under this condition will the nerves be able to function properly and be restored, which will positively affect the condition of the whole organism.
In addition to binding proteins, fats and carbohydrates, the nervous system needs vitamins and minerals, which will be described below.
It is worth mentioning several more elements important for the brain and nervous system, which are often forgotten:
- Protein : the "builder" of cells, and it plays a huge role in the formation of hormones responsible for brain activity. With a lack of protein food, weakness and depression begin. It enters the body from meat, fish, legumes and seeds.
- Cellulose : removes toxins and cleans cells, which has a positive effect on the work of the whole organism. Contained in cereals, cereals, also sold as an additive.
- Glucose: brings energy to the cells. With a lack of this substance, the cells of nerves and brain begin to increase in volume, which leads to a feeling of anxiety and anxiety. It is best to extract glucose from "slow" carbohydrates: potatoes, sweet fruits and berries, cereals and unprocessed grains.
- Leticin : required to dissolve cholesterol, which is deposited on cell walls. Contained in citrus, egg yolks, sunflower and sprouted wheat.
The importance of the nervous system
The nervous system( NS) in the human body plays a crucial role: it regulates the activity of all organs and provides a link between them. The whole system is divided into two parts:
- central( CNS) : this includes the spinal cord and the brain;
- peripheral( PNS) : it refers to nerves, endings and nodes.
The functions of the nervous system include:
- combining and coordinating the activities of all organs and systems;
- making adjustments to their work when changing external or internal conditions: for example, when air temperature decreases or microbes enter the body;
- communication of the body and the environment: this includes adaptability to changes in the situation, monitoring of danger, etc.;
- mental activity: the nervous system takes an active part in the processes of speech, thinking, when choosing social behavior.
Vitamins for healthy nerves and stresses
But most often people lack vitamins. The most important for a healthy nervous system and for well-coordinated work of the brain are the following vitamins:
- And : protects cells from attacks of free radicals, inhibits aging, regulates sleep. When there is a lack of substance, there is a decrease in mindfulness, reactions slow down. Contained in the liver of fish, eggs and butter, raw apricots, pumpkin, sea buckthorn, carrots. It is necessary to eat raw vegetables and fruits, as their treatment kills 2/3 of vitamins.
- B1 : has a strengthening, soothing and restoring effect, positively affects mental abilities. With a deficiency, memory impairment, anxiety, sleep problems( insomnia) and tearfulness are observed. It is found in raw nuts, meat( beef and pork), fish, cabbage and peas, milk and cereals.
- B2 : takes an active part in the synthesis of cells. The disadvantage can cause permanent fatigue, weakness, a sharp change in mood and headaches."Find" a vitamin can be in meat, especially liver, milk, nuts.
- B3( vitamin PP) : improves cerebral blood supply, restores energy in cells. A disadvantage can lead to a deterioration of memory and attention, a feeling of fatigue."Get" the vitamin can be from milk( even boiled) and dairy products, nuts, chicken, mushrooms, grains( barley, oats and wheat) of peas and beans.
- B6( vitamin of joy) : takes an active part in the development of the "happiness hormone" serotonin, improves mood, increases activity, improves sleep and calms if nervous tension is observed. In the absence of the necessary number, there are problems with sleep, memory, attention. To maintain health, cabbage, pomegranates, nuts( walnuts), seeds, cereals, garlic, liver, and fish of marine species should be included in the menu.
- B9 : takes part in the activity of the nervous system. With his lack of developing feelings of fear, anxiety, memory decreases, mental disorders may start. The diet should include carrots, cabbage, mushrooms, cauliflower and yeast.
- B11 : a vitamin that helps strengthen and restore the nervous system, increases body defense, improves brain, heart and muscle function. In his absence, cerebral activity diminishes, and a sense of anxiety sets in. Contained in milk, meat and fish, cereals.
- B12 : takes an active part in protecting the body from external influences, helps restore nerve cells, regulates sleep. With a lack of vitamin deteriorates sleep and memory, irritability increases, headaches and even hallucinations can occur. Contained in meat, fish, seafood, milk and cheese, eggs.
- C or Ascorbic acid : promotes immunity, protects cells from free radicals, helps strengthen brain activity and nerve work, and vitamin helps to cope with nervous "overload" and the effects of stress. At its or his shortage deterioration of mood is observed, nervous failures are possible. Contained in citrus, sea-buckthorn, currant, parsley.
- D : prevents oxygen starvation, helps to cope with the effects of stress. Its lack leads to memory impairment, problems with sleep, nervousness."Obtained" from fish oil, eggs, butter, cottage cheese. You need to visit the sun more often.
- E : helps strengthen blood vessels, helps protect against free radicals. With a lack of vitamin, memory and mood suffer, irritability increases. Contained in nuts, vegetable oil, onion, spinach.
Required microelements
Microelements for strengthening the nervous system are no less important:
- Iron : regulates brain activity, promotes rapid reaction. Contained in seafood, buckwheat, turnips, spinach and melon.
- Iodine : improves memory, affects hormones. Contained in sea kale, seafood, fish, shrimp.
- Potassium : affects the interaction of nerves with muscles. To increase its quantity, it is necessary to include in the menu millet, fruits and vegetables.
- Calcium : responsible for the timely conduct of nerve impulses from the muscles to the nervous system."Occurs" in milk and dairy products, almonds, beets, cabbage, beans.
- Phosphorus : supports the operation of the entire system. Contained in the liver and brain, in dairy products, legumes and buckwheat.
- Magnesium : responsible for the same functions as calcium, also helps to relax the muscles. It is necessary to eat beans, nuts, cereals, bran, eggs.
Where to get vitamins and minerals: Top 10 products of
To get all the vitamins necessary for the brain and nervous system, you need proper nutrition. To do this, you only need to balance the diet and add the most vitamin-rich foods to the menu.
The most useful products include:
- vegetables: tomatoes, carrots, legumes, peppers, spinach, herbs( onions, parsley);
- fruits: citrus fruits, strawberries, melons, bananas, avocados, currants;
- cereals and cereals: buckwheat, oats, wheat, including sprouted;
- meat: pork and beef, liver;
- bird: chicken;
- seafood: fish of marine species, shrimp, oysters;
- raw nuts: walnuts, almonds, hazelnuts;
- milk and dairy products without additives;
- eggs;
- fish oil.
You can also buy the necessary drugs in the pharmacy: these can be general complexes that contain all vitamins, or specialized, aimed at solving certain problems. The latter is better to buy by consulting with a doctor, otherwise there is a probability of not getting what will actually help.
Vitamins for children
Unlike the adult organism, the nervous system of children is only being formed, and therefore it is much more likely to be exposed to adverse external effects, but in general, children need the same vitamins and minerals as adults: their actions are also similar.
When choosing additional vitamin-mineral complexes, it is necessary to remember the following features:
- it is important that the drug corresponds to the age of the child, otherwise the contained trace elements will be missed, or too many;
- it is better to choose hypoallergenic drugs;
- instead of vitamin A in tablets should be beta-carotene;
- it is desirable that the daily dose of vitamins be divided into several parts, that is, the child needed to drink not one but several tablets, so the complex will be better absorbed;
- whenever possible, it is better to consult the doctor in advance about the most suitable tablets.
Among the most popular complexes are: 
- Alphabet;
- Vitrum;
- Pikovitz;
- Centrum;
- Multitabs.
Complexes for the recovery of nerves
After stress or nervous fatigue, the body often falls into a hibernation: reactions are inhibited, the mood does not rise, sluggishness and absent-mindedness do not pass, and with sleep serious problems arise. 
To stir the brain and restore the nervous system, it is useful to take the following vitamin complexes:
- Glycine Forte;
- Milgamma;
- Vitrum Superstress;
- Magne-B6 Premium;
- Vitbalance multivit;
- Multi-tabs B-complex.
Vitamins and minerals are an integral part of any organism: they help it to work and develop, participate in many processes. With their shortage, there may be problems with brain and nervous activity: sudden mood changes, sleep problems, irritability or loss of strength.
