Vitamin A (Retinol, Beta carotene)

Function: 

• Essential for the formation and maintenacne of mucous membranes, bones, skin and eyesight. Strengthens the immune system, crating resistant ti infection and disease. Regulates growth b regulating the expression of the growth hormone gene. Beta carotene acts as an antioxidanta preventing the damage caused by free radiacls to cell membrane and ceell contents

Deficiency: 

• Night blindness, blindness, dry skin, poor growth and development, increased susceptibility to infection

Requirements:

• 700 micro grams
• High intakes are toxic. Nausea, irritability blurred vision, liver,damage, headache, hair loss, birth defects, high intake of beta carotene may cause lung damage

Source:

• Eggs, dairy products, liver. oily fish, dark green and yellow fruits and vegetables