Vitamin A is a fat-soluble nutrient that plays a crucial role in several bodily functions.

There are two different forms of vitamin A - preformed - retinol and retinyl esters mainly found in animal and dairy products and provitamin A- carotenoids rich in plant foods like yellow, orange and green colour fruits and vegetables.

The body converts both forms of vitamin A into retinal and retinoic acid and the active vitamin A gets stored in the liver and tissue for later use.

Vitamin A is vital for promoting cell growth, boosting immunity, growth, fetal development and good vision.

Adequate intake of vitamin A in the form of diet will help you in preventing several deficiencies including hair loss, skin issues, dry eyes, night blindness and frequent illness.

The recommended dietary allowance (RDA) for adult men and women retinal is 600 mcg and beta-carotene is 4800 mcg. Eat these following to get your daily dose of vitamin A.