Vitamin A is fat-soluble; its importance for eyesight
originally made it known as the vision vitamin.

There are two basic types of Vitamin A:
Retinol – comes from animal products

Beta-carotene - from fruit and vegetables

Functions of Vitamin A:

maintains healthy skin and mucous membranes-helping to protect against infection of the nose, throat, lungs and intestines, protects against free radicals and delays signs of aging, Keeps eyes healthy; Good for bones, teeth, gums and hair; Protects against skin and respiratory infections.

Food sources of Vitamin A:

As retinol: 
 liver, free range eggs, cheese, salmon, mackerel, herring.

 As carotene: 
 carrots, spring greens, sweet potato, spinach, apricots, tomatoes, marrow, oranges, peaches, melons.

Enemies: 


High temperatures, especially frying
Preservatives
Drying.

Vitamin A deficiency symptoms:

Scaly skin and scalp, dry brittle hair, persistent headaches, itchy eyelids, irritated intestinal lining, reduced night vision, mouth ulcers, Increase in infections.

RDA for Vitamin A:

US RDA: 5,000 IU
EU RDA: 2,700 IU (800mcg)
Warning –avoid too much Vitamin A if you are pregnant.