vitamin we all need it!!!!!!!!!!!!!!!!!!!

Vitamin A helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin. It is also known as retinol because it produces the pigments in the retina of the eye.
Vitamin A promotes good vision, especially in low light. It may also be need for reproduction and breast feeding.
Retinol is an active type of vitamin A. It is found in animal liver, whole milk, and some fortified foods.
Carotenoids are dark colored dyes found in plant foods that can turn into a form of vitamin A. One such carotenoid is beta-carotene. Beta-carotene is an antioxidant. Antioxidants protect cells from damage caused by unstable substances called free radicals. Free radicals are believed to contribute to certain chronic diseases and play a role in the degenerative processes seen in aging.
eggs, meat, milk, cheese, cream, liver, kidney, cod, and halibut fish oil contain lots of vitamin A.
however too much vitamin A can cause serious health problems such as birth defects.

Vitamin C is also a highly effective antioxidant. Even in small amounts vitamin C can protect molecules in the body, such as proteins, fats, carbohydrates, and nucleic acids from damage by free radicals.Vitamin C is required for the formation of collagen, a component required in blood vessels, tendons, ligaments, and bone. Vitamin C are required in the synthesis of the neurotransmitter. Neurotransmitters are required in brain function . lack of Vitamin C can cause scurvy. Symptoms of scurvy include bleeding and bruising easily, hair and tooth loss, joint pain and swelling.
some source of vitamin C include orange, tomato, broccoli, potato, grapefruit.

Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones.
fatty fish and fish oil are some source of vitamin d. Exposure to sunlight is an important source of vitamin D. Ultraviolet (UV) rays from sunlight trigger vitamin D synthesis in the skin.