Liver and fish oils, whole and fortified milk and eggs. Carrots, sweet potatoes, spinach and other leafy green veggies, yellow squash, peaches and apricots provide Beta and other carotenes.
Vitamin A can be toxic in large doses, and when taken during pregnancy can cause birth defects.
Meat, fish, poultry, eggs, dairy products and beans. Wheat germ, pork, whole and enriched grains, dried beans seeds, and nuts. Between 1.1 to 1.5 mg for adults. Releases energy, keeps red blood cells healthy, makes hormones. Releases energy, important for a healthy digestive system, blood circulation, nerve function, and appetite.