Vitamin A

This essential vitamin comes in two forms: from carotene (or beta- carotene) in vegetable sources, such as carrots, or as retinol in animal sources.

Sources of Vitamin A: Vegetable sources -- carrots ( one medium carrot, eaten raw, will give you the recommended daily amount), asparagus, corn, spinach, lettuce and green leafy vegetables in general, tomatoes, melon,  apricots and oranges.

Animal sources -- liver, egg yolks, dairy products.

You need vitamin A for:
** Good vision -- especially night vision.
** Good growth and (with vitamin D) strong bones.
** Assists with prompt healing of cuts and wounds.
** Helps fight infection -- particularly respiratory infections.
** Helps treat skin disorders like acne, impetigo and psoriasis.
** Helps maintain elasticity of the skin.
** Helps slow down ageing because it combats free radicals.

Signs of vitamin A deficiency:
** Poor night vision.
** Dry skin and hair.
** Dry eyes.