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1. Vitamin A : Vitamin A can be found in most dairy products. It helps to keep your vision healthy, as well as your skin and mucous membranes. It also serves as an important antioxidant.


2. Vitamin D : Vitamin D comes from milk, and from the sun. It is essential for strong bones and teeth.


3. Vitamin E : Vitamin E comes from most vegetables and whole grains. It is an antioxidant that aids in forming healthy blood cells, and it is essential for the immune system, the skin, and the lungs.


4. Vitamin K : Dark green leafy vegetables are full of Vitamin K. Vitamin K is especially helpful in blood clotting when you have a cut or when you have surgery.


5. Vitamin C : Vitamin C is found in most fruits and fruit juices. It is an antioxidant and is essential for a strong immune system.


6. Vitamin B1 : B1 comes from grains, and is important for the conversion of food to energy.


7. Vitamin B6 : Found in whole wheat, B6 helps to convert food to energy.

Vitamin B6

8. Vitamin B12 : Vitamin B12 is found in dairy products. It helps to produce healthy cells, and turns carbohydrates to energy.

 Vitamin B12

9. Vitamin B2 : B2 can be found in meats and fish, and it aids the chemical processes in the body.

 Vitamin B2

10. Vitamin B3 : B3 is found in dairy products. It not only converts food to energy, but is also important for a healthy brain.

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Comment by Duaa Batool on November 2, 2012 at 11:45am

وقار علی اطہر بخاری Hange ap zaror lay 
lkn atni bhi nahin k ning par any say bathy rahy

Comment by Duaa Batool on November 2, 2012 at 11:42am

 ok Majid I will try.........Calories chart

Comment by shabbir ghuman on November 2, 2012 at 9:05am


Comment by +αттιтυ∂є ρяιи¢є on November 2, 2012 at 12:45am

very nice sharing

Comment by ╰☆Dr.Economist☆╮ on November 1, 2012 at 11:52pm

Main to pahle bara health hun... Main loun healthiest vitamins

Comment by Duaa Batool on November 1, 2012 at 7:48pm

hymmm Really.........
wasy brother yeh post many khud nanaye hy
kuch kahin say liya hy material kuch kahn say.........

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