Take dairy products that provide the most health benefits 
and are easily digestible by most people such 
as such as yogurt and kefir. s requirements for the B-group vitamins,
chiefly thiamine, niacin, pyridoxine, folic acid and vitamins B12, 
A and C plus the minerals zinc, magnesium and calcium.
It is packed chock-full of antioxidants and vitamins (including lots 
of vitamin E.