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1. 🌟 Intro:
Vitamins hamare sharir ke chhote-lekin zaruri helpers hote hain. Ye energy, growth, immunity aur cell repair me madad karte hain. Har vitamin ka alag role hota hai — isliye samajhna important hai.


2. 🟠 Vitamin A — Eye Health & Immunity:

Kya karta hai: aankhon ki roshni aur immune system ko support karta hai.

Kab zaruri: night vision ya frequent infections me faida mil sakta hai.

Note: zyadha lena toxic ho sakta hai — doctor se puchna zaruri hai. 👩‍⚕️



3. 🔴 Vitamin B12 — Red Blood Cells:

Kya karta hai: khoon ke red blood cells banane aur nervous system ko healthy rakhne me help karta hai.

Kab zaruri: anemia, thakan, ya veg diet lene walon me deficiency common hai.

Form: tablet ya injection, doctor decide karega. 💉



4. 🟡 Vitamin C — Antioxidant & Skin Health:

Kya karta hai: cells ko damage se bachata hai, skin collagen banane me madad karta hai, aur immunity boost karta hai.

Kab zaruri: infection ke baad recovery, skin repair, ya low immunity. 🍊



5. ⚪ Vitamin D — Bone Health:

Kya karta hai: calcium absorption badhata hai aur haddiyan mazboot karta hai.

Kab zaruri: kam sunlight lene walon, bone pain, ya osteopenia/osteoporosis me. ☀️🦴



6. 🟡💧 Vitamin E — Cell Protection:

Kya karta hai: antioxidant — cell membranes ko oxidative damage se bachata hai.

Kab zaruri: skin health improvement, ya antioxidant support chahiye ho. ✨



7. 🧾 Kaise lena chahiye (General Tips):

Balanced diet pehle — supplements tabhi jab deficiency ho. 🥗

Food sources: sabziyaan, fruits, dairy, fish, nuts — natural source best. 🍎🥦🥛🐟

Dosage doctor se confirm karen — overuse harmful ho sakta hai. ❗



8. ⚠️ Warning & Doctor Note:

Har body alag hoti hai; symptoms, medicines, pregnancy, ya koi chronic disease ho toh doctor se jaroor poochein.

Koi bhi supplement start karne se pehle blood tests ya doctor ki salah zaruri hai. 👩‍⚕️🩺



9. ✅ Summary (Quick):
Vitamins important hain — par sahi dose, sahi form, aur doctor guidance se hi use karein.



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