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VITAMINS CHART
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vegetables, eyes and nails,
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whey powder important
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energy bringer,
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gm
oxygen
transport
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Vitamin Barm, peanuts, Building and Skin and (with over
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Water-soluble, effect 13 - 16 mg
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B3(Niacin, peas, liver, degradation of mucosa 100mg a day) is outweighed by
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Nicotine acid) poultry, fish, fat, protein and inflammation, pruritus, sugar and alcohol
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vertigo, sleep
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disturbance,
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depressions,
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feeling of
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prickle and
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deafness in
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the limbs
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Vitamin Liver, Against turning Nerve Over urine Water-soluble, heat- approx. 10
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and
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carbohydrates
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Vitamin Bananas, nuts, Travel (rather rarely) With intake of Water-soluble, approx. 2
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B6(Pyridoxin) wholemeal sickness, intestine this for a neither heat nor light- mg
products, neuralgia, liver problems, longer time in resisting
yeast, liver, damage, bad skin, form of
potatos, green premenstrual tiredness, tablets it can
beans, syndrome, rough deposit in the
cauliflower, digestion of corners of the body tissue
carrots protein, most mouth and lead to
important nerve
hormone in damages.
pregnancy
together with
folic acid,
detoxication
Vitamin Liver, Skin deseases, States of not known Water-soluble approx. 0,5
B7(Biotin, Vitamin cauliflower, loss in growth exhausting, mg
H) champignons, of hairs, liver skin
wholemeal damage, inflammation
products, eggs, assists s, muscular
avocado, metabolism, pains, hair
spinach, milk carbohydrate loss, nausea
and fatty acid
activity,
together with
vitamin K it is
needed for
building up the
clotting factors
Vitamin B9(Folic Liver, wheat Liver damage, Anaemia, Allgergies, Water-soluble, do approx. 160
acid, Vitamin M) germs, cell division, digesting sleep not tolerate with µg
cucurbit, healing and disturbances, disturbances heat, light or oxygen
champignons, growth of disturbances and bad
spinach, muscles and of hair -, moods (with
avocado cells, protein bone and more than 15
metabolism cartilage mg a day)
growth
Vitamin Liver, milk, Building Aenaemia, Not possible, Not water-soluble, approx. 5
B12(Cobalamin) yolk, fish, meat, substance of nerve because heatproof µg
oysters, quark, cytoblast and disturbances, surplus B12
barm erythrocyte, nervous will be
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nerve pains, disturbances, excreted by
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skin and changes in the body
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mucosa the lung and
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inflammation, the spinal
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liver damage marrows
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Vitamin Dogroses, sea Inflammation Gum-bleed, In the case of Water-soluble, approx. 75
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C(ascorbic acid) buckthorn, and bleeding- tiredness, overdosing in oxygen and dryness- mg - 200
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citric fruits, restraining, joint pain and form of sensitively, not for a mg
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black currants, assists the headache, powder and long time store
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radish activates
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enzymes,
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structure of
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connective
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tissue, bones
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and dental
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enamel, faster
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healing of
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wounds,
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stabilisation of
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psyche
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Vitamin Cod-liver oil, Regulation of Bone (only with Fat-soluble, light approx. 5
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D(Calciferol) liver, milk, yolk, calcium- und curvature and man-made sensitively, heatproof µg
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diseases
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MINERALS CHART
gm
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Type Benefits Sources
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Calcium Calcium is vital for building strong Milk and other dairy products —
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bones and teeth. The time to build such as yogurt, cheese, and
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the teen years, so it's very important sources of calcium. You'll also
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to get enough calcium now to fight find this mineral in broccoli and
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against bone loss later in life. Weak dark green, leafy vegetables.
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bones are susceptible to a condition Soy foods and foods fortified with
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Iron Iron helps red blood cells carry oxygen Iron-rich foods include red meat,
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to all parts of the body. Symptoms of pork, fish and shellfish, poultry,
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Magnesium Magnesium helps muscles and nerves You get magnesium from whole
function, steadies the heart rhythm, grains and whole-grain breads,
and keeps bones strong. It also helps nuts and seeds, green leafy
the body create energy and make vegetables, potatoes, beans,
proteins. avocados, bananas, milk, and
chocolate (yes, chocolate!).
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water in the blood and body tissues. bananas, dried fruits, and
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legumes such as peas and lima
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beans.
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Zinc Zinc is important for normal growth, You'll find zinc in red meat,
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cereals.
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AIDS Human T -cell Leukemia Virus blood and sperms , through sexual contact
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Whooping cough Hameophilius Pertussis coughing and sneezing
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