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Niacin) What it's good for: Releases energy, important for a healthy digestive system, blood circulation, nerve function, appetite. Where you get it: Poultry, fish, whole and enriched grains, dried beans, and peas. RDA: Between 15 to 19 mg for adults. vitamin B-5 (a.k.a Pantothenic Acid) What it's good for: Converts food into energy, necessary to make important hormones, vitamin D, plump pics and red blood cells. Where you get it: Found in almost all foods. DRI or RDA : None. vitamin plump pics B-6 (a.k.a Pyridoxine) What it's good for: Helps convert food into energy, keeps red blood cells healthy, makes antibodies, maintains plump pics nerve function, enhances the immune system, helps prevent heart disease. Where you get it: Poultry, fish, pork, eggs, and whole grains.
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