By Nicola Cucuiet* and Sylvia Klinger
Vitamin B6 ( Pyridoxine )
This vitamin is a water soluble vitamin. During food preparation a 15% of vitamin is lost, so eating raw foods high in vitamin B6 is the best way to ensure proper intake of this vitamin, that plays a big role in the metabolic process of proteins and fatty acids. Pyridoxine deficiency affects the peripheral nerves, skin, and blood cells.
Sources of Vitamin B6: cereals, grains, legumes, carrots, spinach, peas, potatoes, milk, cheese, eggs, fish, liver, meat, and flour.
Daily Recommendations:
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.1 mg |
| Infants 7–12 months | 0.3 mg |
| Children 1–3 years | 0.5 mg |
| Children 4–8 years | 0.6 mg |
| Children 9–13 years | 1.0 mg |
| Teens 14–18 years (boys) | 1.3 mg |
| Teens 14–18 years (girls) | 1.2 mg |
| Adults 19–50 years | 1.3 mg |
| Adults 51+ years (men) | 1.7 mg |
| Adults 51+ years (women) | 1.5 mg |
| Pregnant teens and women | 1.9 mg |
| Breastfeeding teens and women | 2.0 mg |
Vitamin B12 ( Cobalamin )
This is a water soluble vitamin, that is resistant to light exposure and high temperatures. Vitamin B12 is a nutrient that helps keep the body’s blood cells and nerves healthy. This vitamin is found strictly in animal products , an has the highest concentration in liver, kidney and heart.
Sources: fish, meat, poultry, eggs, milk, and other dairy products, some breakfast cereals, nutritional yeasts and other food products that are fortified with vitamin B12.
Daily Recommendations:
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 0.4 mcg |
| Infants 7–12 months | 0.5 mcg |
| Children 1–3 years | 0.9 mcg |
| Children 4–8 years | 1.2 mcg |
| Children 9–13 years | 1.8 mcg |
| Teens 14–18 years | 2.4 mcg |
| Adults | 2.4 mcg |
| Pregnant teens and women | 2.6 mcg |
| Breastfeeding teens and women | 2.8 mcg |
Source: NIH Office of Dietary Supplements
Live life and love it. Eat well.
*Nicola Cucuiet – Masters Degree Student in Clinical and Community Nutrition at University of Medicine and Pharmacy Targu Mures, Romania
