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Vitamin A (a.k.a. pre-formed Retinol; Beta-Carotene)
What it's good for: Promotes growth and repair of body tissue, healthy eyes, good night vision and a strong immune system.
Where
you get it: 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.
RDA: 800 RE for adult women; 1,000 RE for adult men.
Watch
out: Vitamin A can be toxic in large doses, and when taken during
pregnancy can cause birth defects. Your body stores excess vitamin A so
don't exceed the RDA.
Amino Acids
What they're good for: Building blocks
that make up proteins like hormones, enzymes and proteins in tissues
and muscle. There are nine essential amino acids that we need to get
from food; the body can make the other 11.
Where you get them: Meat, fish, poultry, eggs, dairy products and beans.
DRI or RDA: None
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