Vitamin A: The Vision Vitamin

Pure vitamin A (retinol) is the superstar when it comes to keeping your eyes working properly. It's a yellow, fat-soluble alcohol that your body absorbs really easily - think of it as the premium version.

You'll find retinol in fish liver oils, oily fish like salmon, eggs, and butter. These animal sources pack a serious vitamin A punch. The vitamin is pretty tough - it can handle heat but gets destroyed by oxygen, so fresh is best.

Pro-vitamin A (beta-carotene) is different - it's found in colourful yellow, green, and orange fruits and vegetables like carrots and peppers. Your body has to work harder to convert this into usable vitamin A, so it's not absorbed as easily as retinol.

Quick Tip: Remember "ROD" - Retinol helps make rhodopsin, the pigment in your retina that lets you see in dim light!

The main job of vitamin A is making rhodopsin for night vision, keeping your skin and mucous membranes healthy, and supporting growth in children. Beta-carotene also acts as an antioxidant, protecting your cells from damage that could lead to cancer or heart disease.

Deficiency symptoms include night blindness, rough dry skin, stunted growth in kids, and xerophthalmia (dry eyes that can lead to blindness). The recommended intake is 400-500mg for kids and 600-700mg for teens and adults, with higher amounts needed during pregnancy and breastfeeding.