Vitamin A (and its precursor*, beta-carotene)
*A precursor is converted by the body to the vitamin.
Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health
Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver
Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)
Needed for proper absorption of calcium; stored in bones
Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.
Antioxidant; protects cell walls
Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds