Vitamin A (a.k.a. retinol, retinal, retinoic acid):

So what’s up with this vitamin, doc? Though known as being good for vision, vitamin A has many other vital tasks:

  • It encourages red and white blood cell production and activity
  • keeps the immune system fit and blood vessels healthy
  • helps rebuild bone
  • regulates cell growth and division,
  • may reduce the risk for some cancers

Retinoids, variations of Vitamin A, are also used in medications to treat various skin diseases and acne .

Vitamin A deficiency also plays a role in diarrhea and increased susceptibility to infectious diseases in developing countries. So make like Bugs Bunny and crunch on some carrots for high doses of beta-carotene, which is readily converted to vitamin A once digested.

What You Need:

  • Men = 900 mcg
  • Women = 700 mcg

How to Get It:

  • Consider kale (443 mcg per ½ cup)
  • eggs (91 mcg per large egg)
  • cod liver oil — ymmmm (1,350 mcg per teaspoon)

And think orange:

  • consider carrots (538 mcg per ½ cup) baked sweet
  • potatoes (961 mcg per ½ cup)
  • canned pumpkin (953 mcg per ½ cup)
  • cantaloupe (467 mcg per ½ a melon)
  • mango (79 mcg per fruit)
  • butternut squash (572 mcg per ½ cup)

What’s Too Much:

  • 3,000 mcg