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Most of the vitamins can be found in food sources and some can be gained through others such as sunlight, medicines etc. Among the water soluble vitamins i.e. ‘B’ includes various group of substances out of which B6 & B12 are most important. Best sources of vitamin ‘B’ are animal products, yeast extracts, spinach, potatoes, dried apricots, dates, dairy products, whole grain cereals, brown rice etc. Other vitamin i.e. ‘C’ sources can be found in fruits like strawberries, steamed broccoli, Mango, cooked peas etc. and other sources are fresh green vegetables. Fat soluble vitamins like vitamin A sources can be found in milk and milk products, meat, kidney, liver, fish oils, beta carotene, oranges and green vegetables etc. Vitamin ‘D’ is essential for healthy bones and teeth can be found in direct sunlight and food sources like oily fish, cord liver oil and dairy products etc. Vitamin ‘E’ is essential in maintenance of cell, heart and proper blood circulation. Its sources can be the fish, wholegrain products, olive oil, sunflower oil, tomatoes, sweet potatoes, spinach etc. and fruits like blackberries and mangoes. Vitamin ‘K’ sources can be found in meat products, wholegrain cereals and vegetables etc.
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