Chicken and fish – black liver – red meat – whole grains and peanuts – sunflower seeds – mung beans – mushrooms – buttermilk
Daily recommended intake of vitamin B3 for different ages:
- Infants 0-6 months: 2 milligrams
- Infants 7-12 months: 4 milligrams
- Children 1-3 years: 6 milligrams
- Children 4-8 years: 8 milligrams
- Children 9-13 years: 12 milligrams
- Males 14 years and older: 16 milligrams
- Females 14 years and older: 14 milligrams
- Pregnant women: 18 milligrams
- Breastfeeding women: 17 milligrams
Timing of vitamin B3 consumption:
It is better to consume vitamin B3 with food to prevent stomach discomfort. Avoid taking it before bedtime.
Vitamin B3 deficiency:
Vitamin B3 deficiency can lead to a condition called pellagra. Symptoms include dermatitis (inflammation of the skin), diarrhea, mental decline, and in severe cases, death.
Foods containing vitamin B6:
Chickpeas – tuna and salmon – whole grains and legumes – beef liver – ground meat – chicken breast – watermelon – potatoes – spinach. These are foods rich in vitamin B6.
Daily recommended intake of vitamin B6 for different ages:
- Infants 0-6 months: 0.1 milligrams
- Infants 7-12 months: 0.3 milligrams
- Children 1-3 years: 0.5 milligrams
- Children 4-8 years: 0.6 milligrams
- Children 9-13 years: 1 milligram
- Males 14 years and older: 1.3 milligrams
- Females 14 years and older: 1.3 milligrams
- Pregnant women: 1.9 milligrams
- Breastfeeding women: 2 milligrams
Timing of vitamin B6 consumption:
It is better to take vitamin B6 on an empty stomach, half an hour or one hour before a meal.
Vitamin B6 deficiency:
Vitamin B6 deficiency can cause symptoms such as anemia, skin inflammation, confusion, and depression. It may also be associated with a weakened immune system.
Foods containing vitamin B9:
Vitamin B9 can be found in meat, whole grains, beets, citrus fruits, fish, fortified cereals, legumes, leafy green vegetables, black liver, and offal.
Daily recommended intake of vitamin B9 for different ages:
- Infants 0-6 months: 65 micrograms
- Infants 7-12 months: 80 micrograms
- Children 1-3 years: 150 micrograms
- Children 4-8 years: 200 micrograms
- Children 9-13 years: 300 micrograms
- Males 14 years and older: 400 micrograms
- Females 14 years and older