Benefits of vitamin A include improvement in day and night vision, as an antioxidant it is useful for maintaining a healthy immune system and increasing fertiltiy (but supplements must be avoided in pregnancy). Vit E and zinc are important for the proper functioning of vitamin A.
Vitamin A found in animal products is generally in the form of retinol, and in vegetable sources is in the form of beta-carotene.
Fish liver oil
Fruit (yellow and orange coloured)
Green leafy vegetables
Milk and milk products
Palm fruit oil
Vegetables (yellow and orange coloured)