Vitamin A (retinol and beta-carotene) is needed for cell growth, healthy skin, hair, and tissues, and vision in dim light. It improves immune function and may prevent some cancers. The Institute of Medicine recommends 900 micrograms of retinol for men (3,000 IU) and 700 micrograms of retinol for women (2,333 IU). Sources: Carrots, dark or yellow vegetables, eggs, dairy, animal liver, butter, fruits and cereal. Read the full article »