Vitamin A (Retinal)

Liver (Fish liver), egg, yolk, fortified margarine, oily fish, oranges, apricots, carrots, tomatoes, melons, dark green leafy vegetables.

Needed for healthy skin, mucous, membrances, bones, teeth and hair, eyesight and reproduction. They help to protect against cancer.

Fortified milk, dairy products, fish liver oils, fatty fish, eggs and fortified margarine and also synthesized by ultraviolet light.

Helps absorb calcium, needed for bone growth and maintenance.

Vegetable oils, nuts, dark green leafy vegetables, whole grain food, wheat germ.

Most vegetables - especially the dark green leafy ones, eggs, cereals, liver

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