Vitamin A: retinol, retinoic acid

Vitamin A (along with D, E and K) is a fat-soluble vitamin; that means that there must be some fat in your food for this vitamin to be absorbed. Vitamin A is produced by the liver from carotene – the stuff that makes vegetables and fruit red, yellow, dark green and orange.

Functions
Vitamin A helps maintain:

• healthy skin
• boosts immunity
• maintains good vision
• helps with the development of teeth and bones
• heals acne
• is an anti-oxidant
• promotes longevity and is anti-aging.

Sources of Vitamin A:

• fish oils
• cold water fish
• beef
• mutton
• veal
• organ meats
• egg yolk
• dark green leafy veg
• red, yellow and orange fruit and veg

Deficiency symptoms:

• dry, flaky skin
• recurrent skin infections
• night blindness
• cystitis and thrush
• low immunity generally

(Of course, these symptoms may result from something other than Vit.A deficiency. Don't immediately reach for a supplement!)