Vitamin A
  • Found in animal foods and converted from beta-carotene in plant foods.
  • Required for vision, gene expression, reproduction, embryonic development, red blood cell production, and immune function.
  • Prescription vitamin A derivatives are used to treat skin conditions (acne) and retinitis pigmentosa (genetic eye disease).
  • Deficiency is rare in Canada, but common in developing countries due to malnutrition. It causes night blindness, dry eyes and skin, and impaired growth.
  • Drugs that deplete vitamin A: cholestyramine, colestipol, mineral oil, and neomycin.
  • Supplements should be avoided by those at risk of lung cancer (smokers) or liver toxicity (alcoholics, liver disease).
  • Doses greater than 10,000 IU daily should be avoided by pregnant women due to the risk of birth defects. Most prenatal vitamins provide 5,000 IU.
  • Doses greater than 5,000 IU may increase risk of osteoporosis.
  • Supplements of vitamin A beyond what is provided in a multivitamin are not recommended due to risk of toxicity. To avoid this risk, choose a multivitamin that contains beta-carotene, which is converted to vitamin A in the liver, but is not associated with health risks.

  • Food Sources : Liver, dairy products, and oily fi sh (Beta-carotene is found in orange and green vegetables and fruit)
  • Adequate Intake : (mcg/day)
    Men = 900
    Women = 700
    Pregnancy = 770
    Lactation = 1,300
  • Upper Limit : (mcg/day)
    Men = 3,000
    Women = 3,000
    Pregnancy = 3,000
    Lactation = 3,000
    Note: 1 mcg = 3.33 IU
  • Side Effects : Liver toxicity and birth defects (associated with vitamin A, not beta-carotene) .....
  • Vitamin B1 Thiamine
  • Required for energy production, nerve and muscle function, enzyme reactions, and fatty acid production.
  • Deficiency causes beriberi, a disease that affects cardiovascular, nervous, muscular, and gastrointestinal systems.
  • Deficiency is common in developing countries; in North America it occurs in alcoholics, those with kidney disease, malabsorption syndromes (celiac disease), and in those with poor diets.
  • Drugs that deplete vitamin B1: furosemide, antibiotics, oral contraceptives, and phenytoin.
  • Most people get adequate thiamine from diet and/or a multivitamin.

  • Food Sources : Brewer’s yeast, organ meats, whole grains, legumes, and nuts
  • Adequate Intake : (mg/day)
    Men = 1.2
    Women = 1.1
    Pregnancy = 1.4
    Lactation = 1.4
  • Upper Limit : Not determined
  • Side Effects : No adverse effects known with food or supplements .....
  • Vitamin B2 Ribofl avin
  • Required for energy metabolism, enzyme reactions, vision, and skin/hair/nail health; functions as an antioxidant; activates vitamin B6, niacin, and folate.
  • May play a role in preventing migraine headaches and cataracts.
  • Defi ciency occurs in alcoholics, the elderly, and those with poor diets.
  • Symptoms of deficiency include sore throat; redness/swelling of the mouth, throat, tongue, lips, and skin; decreased red blood cell count; and blood vessel growth over the eyes. Defi ciency may impair iron absorption and increase risk of pre-eclampsia in pregnant women.
  • Drugs that deplete vitamin B2: antibiotics, chlorpromazine, amitriptyline, adriamycin, and phenobarbitol.
  • Most people get adequate ribofl avin from diet and/or a multivitamin.

  • Food Sources : Dairy, whole grains, meat, eggs, dark green vegetables, fortifi ed cereals
  • Adequate Intake : (mg/day)
    Men = 1.3
    Women = 1.1
    Pregnancy = 1.4
    Lactation = 1.6
  • Upper Limit : Not determined
  • Side Effects : No adverse effects known with food or supplements .....
  • Vitamin B3 Niacin
  • Required for energy metabolism, enzyme reactions, skin and nerve health, and digestion.
  • High doses of nicotinic acid (3 g daily) can lower cholesterol (reduce LDL and triglycerides and increase HDL) and reduce the risk of heart attack and stroke; high dosages should be supervised by a physician.
  • Deficiency causes pellagra, the symptoms of which are skin rash, diarrhea, dementia, and death.
  • Defi ciency may be caused by poor diet, malabsorption diseases, dialysis, and HIV.
  • Drugs that deplete vitamin B3: antibiotics, isoniazid, and 5-Fluorouracil (chemotherapy).
  • High-dose niacin, taken along with statin drugs (i.e., lovastatin), may increase the risk of rhabdomyolysis (muscle degeneration and kidney disease).
  • Most people get adequate niacin from diet and/or a multivitamin; supplements may be recommended for those with high cholesterol.

  • Food Sources : Fish, meat, poultry, dairy, nuts, seeds, whole grains, fortifi ed cereals
  • Adequate Intake : (mg/day)
    Men = 16
    Women = 14
    Pregnancy = 18
    Lactation = 17
  • Upper Limit : 35 mg/day
  • Side Effects : No adverse effects from niacin in foods; supplements may cause fl ushing and upset stomach; higher doses (500 mg/ day) may cause liver problems, particularly with time-release products .....
  • Vitamin B5 Pantothenic Acid
  • Required for carbohydrate metabolism, adrenal function, enzyme reactions, and production of fats, cholesterol, bile acids, hormones, neurotransmitters, and red blood cells.
  • Deficiency is rare, except in malnutrition, and causes burning/tingling in hands and feet, fatigue, and headache.
  • Drugs that deplete vitamin B5: oral contraceptives, amitriptyline, imipramine, and desipramine.
  • Most people get adequate niacin from diet and/or a multivitamin.

  • Food Sources : Liver, kidney, egg yolk, brewer’s yeast, broccoli, chicken, beef, whole grains, legumes
  • Adequate Intake : (mg/day)*
    Men = 5
    Women = 5
    Pregnancy = 6
    Lactation = 7
  • Upper Limit : Not determined
  • Side Effects : No adverse effects known with food or supplements .....
  • Vitamin B6 Pyridoxine
  • Necessary for protein and fat metabolism, hormone function (estrogen and testosterone), and the production of red blood cells, niacin, and neurotransmitters (serotonin, dopamine, and norepinephrine).
  • Used therapeutically for PMS, depression, morning sickness, carpal tunnel syndrome, and heart health (lowers homocysteine, an amino acid that, at high levels, can cause arteriosclerosis and build up arterial plaque).
  • Deficiency is uncommon, except in alcoholics and the elderly, and causes seizures, irritability, depression, confusion, mouth sores, and impaired immune function.
  • Drugs that deplete vitamin B6: antibiotics, oral contraceptives, isoniazid, penicillamine, and Parkinson's drugs.
  • Supplements are recommended for the elderly, alcoholics, and those with poor diets.

  • Food Sources : Fortifi ed cereals, bananas, spinach, chicken, salmon, organ meat
  • Adequate Intake : (mg/day)
    Men and
    Women 19–50 years = 1.3
    Men 51+ = 1.7
    Women 51+ = 1.5
    Pregnancy = 1.9
    Lactation = 2.0
  • Upper Limit : (mg/day)
    Men = 100
    Women = 100
    Pregnancy = 100
    Lactation = 100
  • Side Effects : No adverse effects from food; highdose supplements may cause neuropathy (pain and numbness in extremities) .....
  • Vitamin B12 Cobalamin
  • Required for nerve function, synthesis of DNA and RNA, metabolism of energy, enzyme reactions, and production of red blood cells.
  • Used therapeutically for heart health (lowers homocysteine), male infertility, prevention of neural tube defects, asthma, and cancer prevention.
  • Deficiency is common among the elderly and those with poor diets, pernicious anemia, depression, Alzheimer's, or malabsorption conditions (celiac disease).
  • Deficiency symptoms: anemia, appetite loss, constipation, numbness and tingling in the extremities, and confusion. Pregnant women with deficiency have increased risk of giving birth to a child with neural tube defects.
  • Drugs that deplete B12: acid-lowering drugs (omeprazole, lansoprazole, ranitidine), oral contraceptives, antibiotics, cholestyramine, and metformin.
  • Supplements are recommended for those over age 50, vegetarians, women planning to become pregnant, those with poor diets, and those at risk of heart disease.

  • Food Sources : Meat, poultry, fi sh, milk, and fortifi ed cereals
  • Adequate Intake : (mcg/day)
    Men = 2.4
    Women = 2.4
    Pregnancy = 2.6
    Lactation = 2.8
  • Upper Limit : Not determined
  • Side Effects : No adverse effects known with food or supplements .....
  • Biotin
  • Part of the B-vitamin family; involved in the synthesis of fat, glycogen, and amino acids and enzyme reactions; required for DNA replication; important for healthy hair and nails.
  • Used therapeutically to strengthen fi ngernails.
  • Deficiency is rare except in those with hereditary disorders of biotin metabolism, liver disease, and during pregnancy (due to increased needs). It can also occur in those who consume raw egg white for prolonged periods (weeks to years) because a protein found in egg white (avidin) binds biotin and prevents its absorption or in those given intravenous feeding without biotin supplementation.
  • Deficiency symptoms include hair loss; scaly red rash around the eyes, nose, mouth, and genital area; depression; lethargy; hallucination; numbness and tingling of the extremities; and impaired glucose utilization and immune system function.
  • Drugs that deplete biotin: primidone, carbamazepine, phenobarbital, phentyoin, valproic acid, and antibiotics.
  • Most people get adequate biotin from diet and/or supplements.

  • Food Sources : Egg yolk, liver, wheat bran, yeast, oatmeal, soybeans, caulifl ower, mushrooms, and nuts
  • Adequate Intake : (mcg/day)*
    Men = 30
    Women = 30
    Pregnancy = 30
    Lactation = 35
  • Upper Limit : Not determined
  • Side Effects : No adverse effects known with food or supplements .....
  • Folate Folic Acid
  • Part of the B-vitamin family; known as folate when it occurs in foods, or as folic acid when present in supplements or added to foods.
  • Required for cell division, growth, amino acid metabolism, enzyme reactions, and production of RNA, DNA, and red blood cells.
  • Used for heart health (lowers homocysteine) and prevention of cancer (colon and cervical) and birth defects (neural tube).
  • Deficiency occurs in alcoholics and those with poor diets, and causes anemia, fatigue, weakness, headache, hair loss, diarrhea, and poor immune function. Pregnancy or cancer results in increased rates of cell division and metabolism, increasing the need for folate.
  • Drugs that deplete folate: non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and aspirin, phenytoin, methotrexate phenobarbital, cholestyramine, colestipol, trimethoprim, and sulfasalazine.
  • Supplements are recommended for most adults for heart and cancer protection, and especially for pregnant women; multivitamins typically provide the recommended amount of 400 mcg per day.

  • Food Sources : Dark leafy vegetables, fortifi ed cereals, citrus fruits, and legumes
  • Adequate Intake : (mcg/day)
    Men = 400
    Women = 400
    Pregnancy = 600
    Lactation = 500
  • Upper Limit : Men = 1,000
    Women = 1,000
    Pregnancy = 1,000
    Lactation = 1,000
  • Side Effects : No adverse effects known from foods or supplements .....
  • Vitamin C Ascorbic Acid
  • Required for synthesis of collagen (structural component of blood vessels, tendons, and bone), norepinephrine (neurotransmitter), and carnitine (amino acid involved in energy production); promotes wound healing; supports immune function and gum health; and has antioxidant properties.
  • Used to prevent cataracts, macular degeneration, heart disease, stroke, cancer, and colds; improve wound healing and response to stress; reduce bronchial spasms in asthmatics; and prevent lead toxicity.
  • Severe deficiency causes scurvy (bleeding, bruising, hair and tooth loss, joint pain, and swelling), which is rare today.
  • Marginal deficiencies are common among the elderly, alcoholics, and those with cancer, chronic illness, or stress. Symptoms include fatigue, easy bruising, poor wound healing and appetite, anemia, and sore joints.
  • Drugs that deplete vitamin C: oral contraceptives, aspirin, corticosteroids, and furosemide.
  • Large doses of vitamin C (greater than 1,000 mg/day) may reduce the effect of warfarin (blood-thinning drug).
  • The Linus Pauling Institute recommends 400 mg of vitamin C daily, which is higher than the RDA, yet much lower than the UL. Most multivitamin supplements provide 60 mg of vitamin C.
  • Natural and synthetic forms are chemically identical and have the same effects on the body.
  • Mineral salts of ascorbic acid (i.e., calcium ascorbate) are buffered and therefore less acidic and less likely to cause upset stomach.

  • Food Sources : Citrus fruit, tomatoes, red peppers, broccoli, strawberries, and potatoes
  • Adequate Intake : (mg/day)
    Men = 90
    Women = 76
    Pregnancy = 85
    Lactation = 120
  • Upper Limit : (mg/day)
    Men = 2,000
    Women = 2,000
    Pregnancy = 2,000
    Lactation = 2,000
  • Side Effects : Upset stomach, diarrhea, kidney stones (in those at risk), excess iron absorption .....
  • Vitamin D
  • Regulates calcium and phosphorus levels and promotes absorption of these minerals for growth of bones and teeth; involved in insulin secretion; supports immune function; regulates blood pressure.
  • Vitamin D can be produced in the skin upon exposure to sunlight or must be obtained from the diet.
  • Used to prevent and treat osteoporosis, psoriasis, autoimmune disease, and to reduce the risk of cancer.
  • Deficiency occurs with inadequate dietary intake, limited sun exposure, kidney or liver disease, and alcoholism. Elderly, dark-skinned, obese people, or those with inflammatory bowel disease and fat-malabsorption syndromes (celiac disease and cystic fi brosis) are also at greater risk.
  • Deficiency causes rickets (weak, deformed bones) in children, osteomalacia (soft bones) and osteoporosis in adults, dental problems, muscle weakness, and tooth decay.
  • Drugs that deplete vitamin D: carbamazepine, phenytoin, phenobarbital, cimetidine, ranitidine, cholestyramine, colestipol, orlistat, and mineral oil.
  • Since vitamin D is found in few foods and at low amounts, a supplement is recommended for most people. Most multivitamins provide 400 IU (10 mcg). Those with limited sun exposure, osteoporosis, multiple sclerosis, psoriasis, and those over age 65 should consider additional vitamin D.

  • Food Sources : Fatty fi sh (mackerel, salmon, sardines), fi sh liver oils, eggs from hens fed vitamin D, and milk
  • Adequate Intake : (mcg/day)*
    Men and
    Women 19–50 years = 5 50–70 = 10 71+ = 15
    Pregnancy = 5
    Lactation = 5
  • Upper Limit : (mcg/day)
    Men = 50
    Women = 50
    Pregnancy = 50
    Lactation = 50
    Note: 1 mcg = 40 IU
  • Side Effects : Hypercalcemia (calcium deposits in kidneys, arteries, heart, ears, and lungs, and bone loss); symptoms include headache, weakness, nausea, vomiting, constipation .....
  • Vitamin E
  • Is an antioxidant (protects cell membranes against oxidative damage; prevents LDL oxidation) that supports immune function, prevents blood clotting, and dilates blood vessels.
  • Used to prevent and treat heart disease, cancer, macular degeneration, and cataracts, enhance immune response, reduce oxidative stress, and improve cognitive function.
  • Deficiency is rare, except in those who are malnourished or who have fat-malabsorption conditions (celiac disease, cystic fibrosis); however, suboptimal intake is common and associated with increased risk of heart disease.
  • Symptoms of deficiency include impaired balance and coordination, damage to sensory nerves (peripheral neuropathy), muscle weakness (myopathy), and damage to the retina of the eye (pigmented retinopathy).
  • Drugs that deplete vitamin E: cholestyramine, colestipol, isoniazid, mineral oil, orlistat, sucralfate, phenobarbitol, phenytoin, and carbamazepine.
  • Vitamin E may enhance the blood-thinning effects of warfarin.
  • It is difficult to achieve the RDA from diet alone; supplements are particularly necessary to achieve amounts needed for disease prevention.
  • Look for natural vitamin E (alpha-tocopherol); the synthetic form (dl-alphatocopherol) is less bioavailable (i.e., less absorbable) and only half as potent.

  • Food Sources : Vegetable oils (olive, sunfl ower, saffl ower oils), nuts, whole grains, and green leafy vegetables
  • Adequate Intake : (mg/day)
    Men = 15
    Women = 15
    Pregnancy = 15
    Lactation = 19
  • Upper Limit : (mg/day)
    Men = 1,000
    Women = 1,000
    Pregnancy = 1,000
    Lactation = 1,000
    Note: 1 mg alphatocopherol 1.5 IU
  • Side Effects : No adverse effects from vitamin Econtaining foods; supplements may increase the risk of bleeding in some individuals, particularly those taking bloodthinning drugs .....
  • Vitamin K
  • Essential for blood clotting; required for bone formation and cell growth.
  • Useful in the prevention of osteoporosis.
  • Deficiency is rare in adults and causes impaired blood clotting; it is more common in newborns and can cause severe bleeding. Injections of vitamin K1 are typically given to newborns.
  • Symptoms of deficiency include easy bruising and bleeding (nosebleeds, bleeding gums, blood in the urine or stool, or heavy menstrual bleeding).
  • Drugs that deplete: antibiotics, aspirin, phenytoin, phenobarb, cholestyramine, colestipol, orlistat, and mineral oil.
  • High intake of vitamin K from foods or supplements can reduce the effi cacy of blood-thinning drugs (warfarin).
  • Most people get adequate vitamin K from the diet and/or a multivitamin.

  • Food Sources : Green leafy vegetables, cabbage, Brussels sprouts, vegetable oils (canola, soybean, cottonseed, and olive)
  • Adequate Intake : (mcg/day)*
    Men = 120
    Women = 90
    Pregnancy = 90
    Lactation = 90
  • Upper Limit : Not determined
  • Side Effects : No adverse effects known from foods or supplements; those taking anticoagulant drugs should monitor their intake of vitamin K .....
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    Digestion Aid. Its insoluble fiber is essential for digestion. Eating honeymelon or drinking of its juices helps relieve constipation and other digestive issues. Honeydew melon consists of dissolvable as well as insoluble dietary fiber. Soluble fiber assists in kee .....
    Simple Science
    The Screw. Man's Way of Helping Himself: Another valuable and indispensable form of the inclined plane is the screw. This consists of a metal rod around which passes a ridge, and Figure 108 shows clearly that a screw is simply a rod around which (in effect) an .....
    Untouched Corners Of The Earth
    North Sentinel Island. In the Bay of Bengal, North Sentinel Island is the real life version of those remote islands from the movies. Yknow, the ones where the adventurers come ashore and are instantly met by spear toting warrior tribesmen? The dozen or so reported cases of .....
    Free things to do in Tokyo
    Attend a festival. Almost every weektheres amatsuri(festival)of some kind on somewhere in Tokyo from cherry blossom viewing parties to fire walking and grand parades of costumed participants holding aloftmikoshi(portable shrines). For details of upcoming events see got .....
    World Architecture
    Suez Canal. Egypt The Suez Canal, an artificial waterway across the Isthmus of Suez in northeastern Egypt, connects Port Said on the Mediterranean coast with Port Tawfiq on the Gulf of Suez, an inlet of the Red Sea. The 101-mile (163-kilometer) canal has no loc .....
    Tips to succeed in Life
    Invest in your relationships. After following the lives of 268 Harvard undergraduate males from the classes of 1938 to 1940 for decades, psychiatrist George Vaillant concluded something you probably already know Love is the key to happiness. Even if a man succeeded in work, amass .....
    Benefits of Black Pepper
    Iron. Used to build redblood cells and for repairing worn out cells. Manganese helps to ensure healthy bone structure, bone metabolism and helping in building essential enzymes for building bones and also to regulate thyroid functions. While Iron is neces .....
    Forever Young Naturally Lifestyle
    Lifting mood No technology day. A survey of 1,500 men and women found that the more time they spent at a computer, the more depressed they were likely to be. If technology overload is causing you to feel stressed or affects performance and decision-making, set limits for time spent .....
    Daily Health Tips
    Ensure the health of your blood with folic acid. Vitamin B9 or folic acid, along with vitamin B12 is necessary for the formation of red blood cells. It is essential for the growth and division of all body cells for healing processes. It aids protein metabolism and helps prevent premature greying. V .....
    Myth about Alcohol
    MOST BEER DRINKERS DIE OF DROPSY. Recent scientific findings proved that the majority of beer drinkers die of dropsy. Though some have recently suggested that alcoholism is indeed linked to the disorder, Hunts assertion is, mildlyput, a huge exaggeration. .....
    The Worlds Most Haunted Hotels
    Ahwahnee Hotel US. The sixth floor of this hotel in California s Yosemite National Park is said to be haunted by the spirit of one of the hotel s former developers, Mary Curry Tresside. Staff have also claimed seeing a rocking chair on the third floor, a chilling remin .....
    School Lunch Tips
    If you want to add a cute note but dont have time to draw something. we can t all be this guy. Print a bunch of cute notes or jokes and have a stack on hand to throw in. Here are lots of options. .....
    Rules to play 15 Ball Pool
    Pool cue cases. Did you just purchase your first pool cue and are looking to protect it? Or is your current case too small for your expanding collection? Then check out all these pool cue cases. We have over a hundred styles. If you have a pool cue, then you MUST ha .....
    Benefits of Apples
    Carbohydrate digestion. Apples act to inhibit carbohydratedigesting enzymes like alphaamylase and alphaglucosidase. When these enzymes are inhibited, carbohydrates are broken down less readily into simple sugars, and less load is placed on our bloodstream to accommodate mor .....
    What to Eat in Haryana
    Lapsi. Lapsi is a sweet dish which is made of broken wheat (Wheat dalia). Traditional, lapsi is cooked with jaggery but now a days, sugar is often used to make lapsi. The taste differs a lot and me and family like the jaggery lapsi than the sugar lapsi.Laps .....
    Healthy Brow
    Onions. Onions are high in sulphur content that is an essential ingredient for the growth of eyebrows. Crush a small onion and apply the juice on the eyebrows with the help of a cotton ball. Make sure to avoid washing your face for at least a few hours. .....
    Mind Blowing Beauty Tricks
    Fight Frizz. If frizz is an ongoing issue for you this gelatin, water and cider vinegar concoction could work great. .....
    Scary Bridges In The World
    Trift Bridge Switzerland. This suspended bridge spans 170 meters in length, and is extremely unstable probably owing to the fact that it took only 6 weeks to complete. Open only during the months of June and October, this bridge is known to swing wildly when windy, so it shou .....
    Benefits of Cinnamon
    Multiple Sclerosis. Cinnamon may help stop the destructive process of multiple sclerosis (MS), according to a neurological scientist at Rush University Medical Center. Cinnamon could help eliminate the need to take some expensive and unpleasant drugs. .....
    Benefits of Grapes
    Skin Softener. Grape seed extract is rich in vitamin E which retains the moisture of the skin. This extract also acts as an exfoliant. Scrubbing the skin with it results in the removal of the top layer of dead cells, thus making skin healthier and smoother than bef .....
    Ways To Waste Less Food
    Save leftover wine in the freezer. Another new use for your ice trays Pour leftover wine and freeze. Next time a recipe calls for wine, use these. .....
    Biggest Man Made Environmental Disasters
    TVA Kingston Fossil Plant Coal Fly Ash Slurry Spill. Its a pretty crazy name huh? Its real though. In an 84 acre solid waste containment area, an ash dike ruptured in the early hours of December 22, 2008. This fossil plant in Roane County, Tennessee held 1.1 billion gallons of coal fly ash slurry which .....
    Avataars of Lord Shiva
    Rishabh Avatar 2. By that time, Vishnu had made the deities drink all the nectar. When the demons came to know about this, they became very furious and attacked the deities. Ultimately the demons got defeated. To save their lives the demon ran towards their abode. Lor .....
    Dams in India
    Bhakra Nangal Dam. Bhakra Nangal Dam is a gravity dam across the Sutlej river Himachal Pradesh. Bhakra Nangal is the largest dam in India, with a height of 225 meters and second largest Dam in Asia. Its reservoir, known as the Gobind Sagar Lake it is the second largest .....
    Top Fastest Bikes in the world
    BMW K 1200S 174 miles per hour. A hyper-sports touring bike from BMW. It have a 1157 cc 16 valve 4 cylinder engine, which generate power of 164 HP @ 10250 rpm. The bike provide a maximum speed of 174 miles per hour. It also have revolutionary suspensions and best brakes for stoppin .....
    Kabir Das
    Works of Kabir Das. The books written by the Kabir Das are generally the collections of dohas and songs. The total works are seventy two including some of the important and well known works are Rekhtas, Kabir Bijak, the Suknidhan, Mangal, Vasant, Sabdas, Sakhis and Holy .....
    Grooming Tips
    Trim the nose hairs. This is something very basic that makes a world of difference. Many companies make nose hair clippers for a moderate price . Believe me when I tell you this is something that people do notice. .....
    Avataars of Lord Shiva
    Avdhut avatar. With this avatar, Lord Shiva had crushed the ego of Lord Indra. .....
    Incredible Meals You Can Make In A Mason Jar
    Caprese Salad. Create this no-mess salad quickly and easily with this recipe. .....
    Benefits of Bananas
    Pack For Shine And Health. Peel a banana and add 1/4 cup of olive oil and one egg white and put in a blender. Puree for a couple of minutes. Let it stay on your hair for 15 minutes followed by hair wash with your favourite shampoo and conditioner. .....
    Best Street Artists In The World
    Luzinterruptus. Based in Madrid, Luzinterruptus creates light based installations using small battery powered lights. The installations are beautiful, and each is accompanied by a statement explaining their commentary on society. .....
    Benefits of Dates
    Abdominal Cancer. Dates being a legitimate way to reduce the risk and impact ofabdominal cancer. They work as a useful tonic for all age groups, and in some cases, they work better than traditional medicines, and are natural, so they dont have any negative side effect .....
    Rules to play Skeet Shooting
    Stock. The wooden, metal, plastic or fibreglass portion of a rifle or shotgun to which the barrel, action, trigger, etc. are attached. .....
    Rules to play Cross Country Skiing
    Suit. Uses stretch fabric hugging the body, similar to a runners training clothing. Woollies and thick socks are definitely no longer fashionable. .....
    Forever Young Naturally Beauty
    Natural Pedicure Enjoy a presleep. foot massage Warm some colorless sesame or olive oil. Massage into the soles of the feet and the toes, sandwiching the top and bottom of the foot between your hands. Make knuckling movements over the sole, rotate each toe, pressing at the tip, and t .....
    Best Cricket Player
    Allan Border. Allan Robert Border AO is an Australian former cricketer. A batsman, Border was for many years the captain of the Australian team. His playing nickname was A.B. .Born: July 27, 1955 (age 60), Cremorne, Sydney, Australia Height: 1.75 m Spouse: Jane H .....
    Rules to play Shuffleboard
    Assemble the players at the shuffleboard. Shuffleboard tables, commonly found in bars, have a polished wood surface and range from 12 to 22 feet (3.6 to 6.6 m) in length. The tables height is usually 30 inches (75 cm) and its width is 20 inches (50 cm). Lines are drawn 6 and 12 inches (15 an .....
    Benefits of Grapes
    Indigestion. Grapes help in preventing dyspepsia. They are responsible for curing indigestion and irritation of the stomach. They make an excellent dressing for salads of all types, imparting their juicy, sweet and tart flavour to them. They taste best when added .....
    Almond Butter. Almond butter is a great, high-protein, high-energy alternative to peanut butter. Almonds provide significant protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Because almond butter is rich in monounsaturated fats but extremel .....
    Precautions while using Centrifuge
    High speed centrifuges. High speed centrifuges pose additional hazards due to the higher stress and force applied to their rotors and tubes. In addition to the safety guidelines outlined above, follow these guidelines for high speed centrifuges: 1 Filter the air exhausted f .....
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