Chinese and Canadian scientists conducted a study in which they found that people with sufficient amounts of vitamin A in their bodies have better cognitive abilities, such as memory, attention, and problem-solving skills. A deficiency in this vitamin can cause a faster decline in mental abilities.

Research that reveals the power of vitamin A

In the study, 330 people with an average age of 77 participated. The researchers measured their vitamin A levels in the blood and tested them with various mental tasks. The results were clear:

• 61% of participants had normal vitamin A levels and achieved good results on memory tests.
  
  
• 26% had a mild deficiency of this vitamin and performed somewhat worse.
  
  
• 13% of the participants had a severe vitamin A deficiency, which was reflected in the worst results on memory and concentration tests.

Based on these results, the researchers conclude that vitamin A plays an important role in maintaining cognitive abilities, especially in older people.

How does vitamin A affect the brain?

Vitamin A is crucial for the healthy functioning of the nervous system and has several positive effects on the brain:

• Supports the functioning of neurons: these are nerve cells that transmit information within the brain.
  
  
• Reduces oxidative stress: prevents cellular damage caused by free radicals produced in the body.
  
  
• Helps with the production of new brain cells: important for learning and memory.
  
  
• Reduces the risk of dementia: several studies have shown that people with higher intake of vitamin A are less likely to develop Alzheimer’s disease.

Which foods are rich in vitamin A?

To prevent vitamin A deficiency, it’s important to consume foods that contain it every day. Some of the best sources are:

• Vegetables: carrots, sweet potatoes, pumpkin, spinach, kale, Swiss chard, broccoli, bell pepper.
  
  
• Fruit: apricots, peaches, mango.
  
  
• Animal sources: eggs, milk and dairy products, beef liver, fish (salmon, tuna, sardines), fish oil.

How much vitamin A do we need daily?

The recommended daily intake of vitamin A depends on age and gender:

• Children (1-3 years): 300 {-15691}g (micrograms)
  
  
• Children (4-8 years): 400 {-15691}g
  
  
• Children (9-13 years): 600 {-15691}g
  
  
• Men (14+ years): 900 {-15691}g
  
  
• Women (14+ years): 700 {-15691}g
  
  
• Pregnant women: 770 {-15691}g
  
  
• Breastfeeding mothers: 1,300 {-15691}g

Too much vitamin A can cause problems, so it's important not to consume it in excessive amounts, especially from dietary supplements. Vitamin A plays a crucial role in maintaining a healthy brain and good memory. If we want to reduce the risk of cognitive decline as we age, we must ensure a balanced diet rich in vitamin A. The best way to achieve this is by eating a variety of vegetables, fruits, and animal sources of this vitamin. Let’s not forget, brain health greatly depends on what we eat...