Download Nutrition Facts on Folic Acid, Vitamin B6, and Vitamin B12

NUTRITION FACTS ON NUTRIENTS
Nutrition Facts on Folic Acid, Vitamin B 6 , and Vitamin B 12
Folate is a water-soluble B vitamin that occurs naturally in food. Folic
acid is the synthetic form of folate that is found in supplements and
added to fortified foods. Folate or folic acid helps produce and maintain
new cells, which is especially important during periods of rapid cell
division and growth such as infancy, adolescence, and pregnancy. Folate
is needed to make deoxyribonucleic acid (DNA) and ribonucleic acid,
the building blocks of cells. It also helps prevent changes to DNA that
may lead to cancer. Both adults and children need folate to make
normal red blood cells and prevent anemia. Folate is also essential for
the metabolism of homocysteine and helps maintain normal levels of
this amino acid.
Dietary Reference Intakes for Folate for Children and Adults
Age (years)
Males and Females (mcg /day)
1-3
4-8
9-13
14-18
19
150
200
300
400
400
Pregnancy (mcg/day)
N/A
N/A
N/A
600
600
Lactation (mcg/day)
N/A
N/A
N/A
500
500
Selected Food Sources of Folate and Folic Acid
Food
Micrograms per Serving
3
Breakfast cereals fortified with 100% of the DV, ⁄4 cup†
Beef liver, cooked, braised, 3 oz
Cowpeas (blackeyes), immature, cooked, boiled, 1⁄2 cup
Breakfast cereals, fortified with 25% of the DV, 3⁄4 cup†
Spinach, frozen, cooked, boiled, 1⁄2 cup
Great Northern beans, boiled, 1⁄2 cup
Asparagus, boiled, 4 spears
Rice, white, long-grain, parboiled, enriched, cooked, 1⁄2 cup†
Vegetarian baked beans, canned, 1 cup
Spinach, raw, 1 cup
Green peas, frozen, boiled, 1⁄2 cup
Broccoli, chopped, frozen, cooked, 1⁄2 cup
Egg noodles, cooked, enriched, 1⁄2 cup†
Broccoli, raw, 2 spears (each 5 inches long)
Avocado, raw, all varieties, sliced, 1⁄2 cup sliced
Peanuts, all types, dry roasted, 1 ounce
Lettuce, Romaine, shredded, 1⁄2 cup
Wheat germ, crude, 2 Tbsp
Tomato juice, canned, 6 oz
Orange juice, chilled, includes concentrate, 3⁄4 cup
Turnip greens, frozen, cooked, boiled, 1⁄2 cup
Orange, all commercial varieties, fresh, 1 small
Bread, white, 1 slice†
Bread, whole wheat, 1 slice†
Egg, whole, raw, fresh, 1 large
Cantaloupe, raw, 1⁄4 medium
Papaya, raw, 1⁄2 cup cubes
Banana, raw, 1 medium
400
185
105
100
100
90
85
65
60
60
50
50
50
45
45
40
40
40
35
35
30
30
25
25
25
25
25
20
% Daily Value*
100
45
25
25
25
20
20
15
15
15
15
15
15
10
10
10
10
10
10
10
8
8
6
6
6
6
6
6
*Daily values (DVs) are reference numbers based on the recommended dietary allowance. They were developed to help consumers determine if a food contains a lot
or a little of a specific nutrient. The DV for folate is 400 mcg. The %DV listed on the Nutrition Facts panel of food labels states the percentage of the DV provided in
one serving.
†Fortified with folic acid as part of the Folate Fortification Program.
Vitamin B6
Vitamin B6 is a water-soluble vitamin that exists in three major chemical
forms: pyridoxine, pyridoxal, and pyridoxamine and performs a wide
variety of functions in the body. It is needed for more than 100 enzymes
involved in protein metabolism and is essential for red blood cell
metabolism. The nervous and immune systems need vitamin B6 to
function efficiently, and it is also needed for the conversion of
Copyright © 2008, 2007 by Saunders, an imprint of Elsevier Inc.
tryptophan (an amino acid) to niacin. A vitamin B6 deficiency can result
in a form of anemia that is similar to iron deficiency anemia.
Through its involvement in protein metabolism and cellular growth,
vitamin B6 is important to the immune system. It helps maintain the
health of lymphoid organs (thymus, spleen, and lymph nodes) that make
white blood cells. It is also important for maintaining normal blood
glucose levels.
VITAMINS
Nutrition Facts on Folic Acid, Vitamin B 6 , and Vitamin B 12 —cont’d
Dietary Reference Intakes for Vitamin B6 for Children and Adults
Age (years)
Males and Females (mg/day)
Pregnancy (mg/day)
1-3
4-8
9-13
14-18
19
0.5
0.6
1.0
1.3
1.3
N/A
N/A
N/A
1.9
1.9
Lactation (mg/day)
N/A
N/A
N/A
2.0
2.0
Selected Food Sources of Vitamin B6
Food
Milligrams per Serving
% Daily Value*
2.00
0.70
0.68
0.57
0.52
0.50
0.42
0.42
0.32
0.29
0.23
0.14
0.20
0.20
0.19
0.18
0.18
0.15
0.15
0.05
0.10
100%
35%
34%
30%
25%
25%
20%
20%
15%
15%
10%
8%
10%
10%
10%
10%
10%
8%
8%
2%
6%
3
Ready-to-eat cereal, 100% fortified, ⁄4 cup
Potato, baked, flesh and skin, 1 medium
Banana, raw, 1 medium
Garbanzo beans, canned, 1⁄2 cup
Chicken breast, meat only, cooked, 1⁄2 breast
Ready-to-eat cereal, 25% fortified, 3⁄4 cup
Oatmeal, instant, fortified, 1 packet
Pork loin, lean only, cooked, 3 oz
Roast beef, eye of round, lean only, cooked, 3 oz
Trout, rainbow, cooked, 3 oz
Sunflower seeds, kernels, dry roasted, 1 oz
Spinach, frozen, cooked, 1⁄2 cup
Tomato juice, canned, 6 oz
Avocado, raw, sliced, 1⁄2 cup
Salmon, Sockeye, cooked, 3 oz
Tuna, canned in water, drained solids, 3 oz
Wheat bran, crude or unprocessed, 1⁄4 cup
Peanut butter, smooth, 2 Tbsp
Walnuts, English/Persian, 1 oz
Soybeans, green, boiled, drained, 1⁄2 cup
Lima beans, frozen, cooked, drained, 1⁄2 cup
*Daily values (DVs) are reference numbers based on the recommended dietary allowance. They were developed to help consumers determine if a food contains a lot or a
little of a specific nutrient. The DV for vitamin B6 is 2 mg. The %DV listed on the Nutrition Facts panel of food labels states the percentage of the DV provided in one
serving.
Vitamin B12
Along with folate and vitamin B6, vitamin B12 is helpful in lowering the
level of the amino acid homocysteine in the blood. It has been
hypothesized that at high levels homocysteine might damage coronary
arteries or make it easier for blood-clotting cells to clump together and
form a clot. This could increase risks for a heart attack or stroke.
Vitamin B12 is a member of the vitamin B complex. It contains
cobalt; thus it is also known as cobalamin. It is exclusively synthesized
by bacteria and is found primarily in meat, eggs, and dairy products.
There has been considerable research into proposed plant sources of
vitamin B12. Fermented soy products, seaweeds, and algae (spirulina)
have all been suggested as containing significant B12. However, the
present consensus is that any B12 present in plant foods is likely to be
unavailable to humans; thus these foods should not be relied on as safe
sources. Many vegan foods are supplemented with B12.
Vitamin B12 is necessary for the synthesis of red blood cells, the
maintenance of the nervous system, and growth and development in
children. Deficiency can cause anemia. Vitamin B12 neuropathy,
involving the degeneration of nerve fibers and irreversible neurologic
damage, can also occur. Vitamin B12 can be stored in small amounts by
the body. Proper vitamin B12 absorption requires the presence of
intrinsic factor, which tends to diminish with aging. Total body store is
2 to 5 mg in adults. Approximately 80% of this is stored in the liver.
Continued
Copyright © 2008, 2007 by Saunders, an imprint of Elsevier Inc.
NUTRITION FACTS ON NUTRIENTS
Nutrition Facts on Folic Acid, Vitamin B6 , and Vitamin B 12 —cont’d
Dietary Reference Intakes for Vitamin B12 for Children and Adults
Age (years)
Males and Females (mcg/day)
Pregnancy (mcg/day)
Lactation (mcg/day)
1-3
4-8
9-13
14-18
19 and older
0.9
1.2
1.8
2.4
2.4
N/A
N/A
N/A
2.6
2.6
N/A
N/A
N/A
2.8
2.8
Selected Food Sources of Vitamin B12
Food
Mollusks, clam, mixed species, cooked, 3 oz
Liver, beef, braised, 1 slice
Fortified breakfast cereals, (100% fortified), 3⁄4 cup
Trout, rainbow, wild, cooked, 3 oz
Salmon, sockeye, cooked, 3 oz
Trout, rainbow, farmed, cooked, 3 oz
Beef, top sirloin, lean, choice, broiled, 3 oz
Fast food, cheeseburger, regular, double patty and bun, 1 sandwich
Fast food, taco, 1 large
Fortified breakfast cereals (25% fortified), 3⁄4 cup
Yogurt, plain, skim, with 13 g of protein per cup, 1 cup
Haddock, cooked, 3 oz
Clams, breaded and fried, 3⁄4 cup
Tuna, white, canned in water, drained solids, 3 oz
Milk, 1 cup
Pork, cured, ham, lean only, canned, roasted, 3 oz
Egg, whole, hard boiled, 1
American pasteurized cheese food, 1 oz
Chicken, breast, meat only, roasted, 1⁄2 breast
Micrograms per Serving
84.1
47.9
6.0
5.4
4.9
4.2
2.4
1.9
1.6
1.5
1.4
1.2
1.1
1.0
0.9
0.6
0.6
0.3
0.3
% Daily Value*
1400
780
100
90
80
50
40
30
25
25
25
20
20
15
15
10
10
6
6
*Daily values (DVs) are reference numbers based on the recommended dietary allowance. They were developed to help consumers determine if a food contains a lot or
a little of a specific nutrient. The DV for vitamin B12 is 6 mcg. The %DV listed on the Nutrition Facts panel of food labels states the percentage of the DV provided in
one serving.
Copyright © 2008, 2007 by Saunders, an imprint of Elsevier Inc.