Vitamins For Brain: Vitamin A

 

Vitamin A is one of the vitamins for brain that are not only beneficial for healthy brain but also have many other positive effects on overall health. Vitamin A is known for enhancing learning abilities and is needed for a proper development of nervous system in a growing embryo. It is also a great antioxidant that protects against the damage done by the free radicals.

Researchers at the Salk Institute for Biological Studies, California have established a link between vitamin A and learning abilities. They have discovered that Vitamin A enhances learning abilities by improving communication between brain cells in the hippocampus- region of the brain associated with learning and memory.

Besides that, vitamin A has other beneficial effects on our health. It is nutrient important for
good vision and prevention of eye problems such as dry eyes, it promotes healthy immune system, is important for cell growth and development, maintains healthy and beautiful skin by helping with health conditions such as acne and atopic dermatitis, helps with ear infections and varicose veins, plays a role in bone metabolism and gene transciption.

You can find it in different food sources such as orange colored vegetables, liver, spinach and orange colored fruits like apricots, mango, papaya, peaches and other.

Orange Fruits and Vegetables 300x193 Vitamins For Brain: Vitamin A

The Best Food Sources of Vitamin A

FoodServing SizeAmount of Vitamin (IU*)Daily Value (DV) [%]Calories
Carrots - raw1 cup3431768653
Liver - calf, broiled4 ounces30485610187
Spinach - broiled1 cup1886637742
Sweet potato - baked1 piece1310826295
Kale - broiled1 cup962019236
Turnip - cooked1 cup791715829
Winter squash - baked1 cup729214680
Collard greens - broiled1 cup594511949
Swiss chard - boiled1 cup549311035
Peppers, red - raw1 cup524410525
Cantaloupe1 cup515810356
Mustard greens 1 cup42438521
Lettuce2 cups29125816
Broccoli - steamed1 cup22814644
Cayenne pepper - dried2 tsp14702911
Tomato1 cup11222238
Brussel sprouts - broiled1 cup11222261
Asparagus - broiled1 cup9701943
Green peas - broiled1 cup95519134
Apricots1 piece 9141817

* International units (IU) ;  Source: www.whfoods.org

Recommendations for vitamin A are provided in the Dietary Reference Intakes developed by the Institute of Medicine. Vitamin A deficiency affects around one third of childen under the age of five around a world and can couse blindness, night blindness and other eye problems like dry eyes, impaired immunity, increased risk of ear and urinary tract  infections and other problems. Sufficient amount of vitamin A is especially for pregnant and breatfeeding women for normal development of a child.

On the other hand excess amount of vitamin A can also cause problems such as birth defects, nausea, irritability, vomiting, blurry vision, headaches, anorexia, hair loss, muscle pain and weakness and dry skin. In chronic cases it causes insomnia, fatigue, bone fractures, anemia, fever, diarrhea and drying of mucous membranes. Excess vitamin A toxidity has a significant efects on developing fetuses.

To consume the right daily dosage of vitamin A follow the recommendations listed below to keep your optimal health.

Recommended Dietary Allowances (RDA) of Vitamin A

AgeChildren
AI - UL [μg/day]
Females
AI - UL [μg/day]
Males
AI - UL [μg/day]
Pregnancy
AI - UL [μg/day]
Lactation
AI - UL [μg/day]
0-6 months400 - 600
7-12 months500 - 600
1-3 years300 - 600
4-8 years400 - 900
9-13 years600 - 1700600 -1700
14-18 years700 -2800900 - 2800750 - 28001200 -2800
19+ years700 - 3000900 - 3000770 - 3001300 -3000

*Adequate Intake – Upper Limit ;  Source: www.wikipedia.org

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4 Responses to “Vitamins For Brain: Vitamin A”

  1. Vernell Amoriello Says:

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  2. Kitty Kaba Says:

    Merci pour votre apport sur ce sujet.

  3. Tutor Says:

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  4. Shawnee Says:

    Vitamin D is made by exposure to sunlight to a significant degree only when the
    sun is 45 degrees or more above the horizon.
    The most natural source of vitamin D ‘ sun exposure, comes with caveats. It is recommended that you should get at least 1,000 IUs of vitamin D daily in addition to getting exposure to the sun.

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