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Vitamins there source and what they are essential for

Vitamins there source and what they are essential for

Vitamins there sources and what they are essential for 




Vitamin A                 

         Source                      Orange Fruits and Veggies ,Dark Green Veggies,                                           Milk

         Essential for               Eyes , Immune System ,Skin

Vitamin B6 

      
          source                      Beans,nuts,red meat,fish,eggs,spinach

          essential for              brain function ,nerve function,red cell production. 


Vitamin B12 

            Source                    Milks, Eggs,Poultry,Red Meat,Fish

            Essential for            Nerve function,red cell production. 


Vitamin C 


            Source                   Citrus Fruits,Berries,spinach,tomatoes 

            Essential for           Bones,Teeth,Skin

Vitamin D


           Source                    Sunlight,Egg Yolk,Milk
  
           Essential for             Bones,Calcium Absorption




Vitamin E

            Source                    Nuts,Vegetable Oils ,Grains,Green Veggies

            Essential for             Red blood cells , Protect Cell Damage



Folik Acid

            Source                    Fruits,Dark Green Veggies 
     
            Essential for            Cell Health,Hearth Disease 




Vitamin K 

            Source                     Egg yolks , Dark Green Veggies

            Essential for             Blood Clothing

Niacin 

 
            Source                     Grain,Dairy Products,Nuts,Poultry

            Essential for              Promotes conversion of food to energy

Riboflavin

            Source                     Fish,Dark green veggies,Grains,Meat , Milk 

            Essential for              Energy,chemical process




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