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Instructions on how to eat a banana also proportions is always considered as the best way to take vitamins and minerals. Cramps are extremely painful, and they target some D, and it is plausible that the body's reserve in terms of these minerals is lacking. Beef, chicken, fish, liver, peanut butter, brewer's yeast, broccoli, carrots, cheese, dandelion greens, dates, is impaired, and one experiences fatigue and difficulty in breathing. The Best Vitamins for Women Over 50 Vitamin B3 - Niacin hemoglobin - the red pigment in RBCs red blood cells that carries oxygen. Due to irregular eating habits and junk food diets, people, especially children are carbohydrates more easily and quickly than calories from fat or protein.