Vitamin A
Functions:
Essential for good vision (especially night vision), healthy skin, immune system function, cell growth, and development.
Sources:
Liver, fortified milk, orange fruits and vegetables (like carrots and sweet potatoes), and dark green leafy vegetables (like spinach).
Vitamin B Complex
Functions:
This is a group of B vitamins (B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid) important for energy metabolism, red blood cell formation, and a healthy nervous system.
Sources:
Found in whole grains, meat, eggs, milk, leafy green vegetables, and fortified cereals.
Vitamin C
Functions: A powerful antioxidant that helps protect cells from damage, boosts the immune system, and maintains healthy teeth and gums.
Sources: Rich in citrus fruits, but also found in other fruits and vegetables.
Vitamin D
Functions:
Helps the body absorb calcium and phosphorus, which are essential for bone health and to maintain proper blood calcium levels.
Sources:
Produced by the body when skin is exposed to sunlight, and also found in fatty fish, fortified milk, and eggs.
घट दे उंगला के तूक फिर दी नीलम जड़े चम चम चम के सितारे बारी तेरी
