Vitamin A (retinol) helps maintain vision and healthy skin. It also has antioxidant properties which help protect cells from damage that can lead to disease. Both men and women require 750 micrograms of vitamin A each day.
Vitamin A mainly comes from animal foods, but beta–carotene present in some plant foods can be converted by the body into vitamin A. Good sources of vitamin A include liver, cheese and eggs. Good sources of beta–carotene include spinach, pumpkin, carrot, sweet potato, broccoli and apricots.