Vitamin A – helps maintain good eyesight – good for growth and skin properties – promotes normal development of teeth and skeletal tissue. Women need 700 milligrams per day and men need 900 milligrams per day.

Foods: dark green and bright coloured vegetables, sweet potatoes, pumpkins, winter squash, spinach, lettuce.

Bonus Nutrients: most vegetables are loaded with fiber and other vitamins, including C.

Simple Tips: have a salad with mixed greens along with dinner, snack on carrot sticks or red peppers.