Vitamin A is important for: eye health, general immunity to disease, bone and skin health. A healthy intake of vitamin A can reduce your risk of heart disease. Pregnant women should make sure they are eating their RDA.

RDA: Adult male RDA – 900 μg/day

Found in:

Carrots, actually what makes them orange, in a form known as Beta Carotene). Broccoli, Spinach, dark green vegetables. Eggs, peas and pumpkin. Many fruits.

Deficiency Symptoms:

In extreme cases blindness. In less extreme cases an assortment of eye issues.
Reduced immunity to disease.

Recipe ideas:

A tropical fruit salad as follows is high in vitamin A;

Dice up, to similar sizes the following fruits: Apricots, mango, a cantaloupe melon and papaya. Drizzle over lemon or lime juice and serve immediately.

Baby Spinach leaf salad:

Mix baby spinach leaves, fine sliced red onion and halved cherry tomatoes in what ever ratio you prefer.
Dressing: 1 clove of garlic - crushed, ¼ cup of olive oil, ¼ cup of red wine vinegar, and a teaspoon of Dijon mustard. Add all ingredients to a jar and give it a good shake, pour over the salad as much as you need at the last minute.

Refrigerate the rest.

Warnings:

For smokers, they should monitor their exposure to Beta Carotene as studies have shown that an excess of this form of the vitamin may increase their risk of lung cancer. Also symptoms of over exposure can be pretty unpleasant including nausea and liver issues