Vitamin A is important for healthy bones, teeth, mucous membranes and skin. Aids vision, especially in the dark. Carotenoids, which are other forms of vitamin A are powerful antioxidants.

Sources: Vitamin A is found in dairy products, fish, darkly colored fruits and vegetables. Consumption of 5 servings of fruits and vegetables per day supplies 5 to 6 mg per day of provitamin A carotenoids, which provides about 50-65% of the adult RDA for vitamin A.

• Retinol - meat, eggs, oily fish, liver, milk, cheese, kidney.

• Carotenoids - carrots, sweet potatoes, apricots, cantaloupe melon, broccoli, spinach, pumpkin and all other green and orange fruits and vegetables.

Symptoms of deficiency: Poor night vision, eye problems, weakened immune system and more prone to infection