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Vitamin A
Benefits :

• Maintains health of specialized tissues such as the Retina.
• Aids the growth and health of skin and mucous membrane.
• Promotes normal development of teeth, soft and skeleton tissues.
• Adult RDA : 1000 ug RE its fat soluble.

Source of Vitamin A and beta-carotene:

• Vitamin A comes from animal sources such as eggs, meat and dairy products.
• Beta-carotene, a precursor of vitamin A, comes from green leafy vegetables and intensely colored vegetables like yellow and red capsicum.

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Vitamin B1
Benefits:

• Vitamin B1(Thiamine) helps the body convert food into energy, and aids the function of the heart and cardiovascular system and the brain and nervous system.
• RDA: 1.5 mg water soluble.

Sources:

• Vitamin B1(Thiamine) is found in fortified breads and cereals, fish, lean meat and milk.

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Vitamin B2
Vitamin B2(Riboflavin) works with other B vitamins to promote healthy growth and tissue repair, and helps release energy and carbohydrates.
RDA : 1.7mg water soluble.

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Vitamin B3(Niacin)
Benefits:

• An inability to absorb Vitamin B3(Niacin) or the amino acid tryptophan may cause pellagra,a disease characterized by scaly sores, macusal changes and mental symptoms.

Sources:

• Sources for Vitamin B3(Niacin) dairy, poultry, fish, lean meats, nuts and eggs.

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Vitamin B6
Vitamin B6(pyridoxine) is important for maintaining healthy brain function, the formation of red blood cells, the breakdown of protein and the synthesis of antibodies in support of the immune system.
Adult RDA : 2 mg, water soluble

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Vitamin B9
Benefits:

• Vitamin B9(Folate) aids in the production of red blood cells.
• Aids in the synthesis of DNA.
• Folate works with B12 and vitamin C to help body digest and utilize proteins.

Source:

• Food Sources for Folate includes beans and legumes, Citrus fruits and juices, whole grains, dark green leafy vegetables,poultry, pork, shellfish and liver.

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Vitamin B12
Benefits:

• Vitamin B12 is important for metabolism, the formation of red blood cells, and the maintainace of central nervous system, which includes the brain and spinal cord.

Sources:

• Egg, meat, poultry, shellfish, milk and milk products.

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Vitamin C
Benefits:

• Vitamin C(ascorbic acid) Promotes a healthy immune system, helps wound heal, maintain connective tissue and aid in the absorption of iron.
• RDA: 60 mg, water soluble.

Source:

• Citrus fruits, green pepper, strawberries, tomatoes,brocolli, sweet and white potatoes