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No toxic or upper limit of Vitamin B12 have been set,
維生素B12的攝入量并沒有上限
and no adverse effects have been associated with the
至今為止，也沒有發現任何與過量攝入
consumption of too much of this vitamin.
維生素B12相關的副作用
Folate is found in dark, leafy greens such as broccoli,
葉酸存在于深色葉片類蔬菜中
spinach, okra, and asparagus. Liver is also a great
比如花椰菜，菠菜和蘆筍，動物肝臟也
source of this nutrient. Like many of the other
富含這種營養物質，與其他種類的
water-soluble vitamins, fortified breakfast cereal is
水溶性維生素一樣，加強早餐麥片
also a good source. This may be one of the most
也是葉酸的一個重要來源，或許也是攝取
effective ways to get this nutrient.
這種營養物質的最有效的方式
Because absorption tends to be greater in foods
因為加強型食物中的營養物質能夠
that are fortified, other foods that also provide
更好地被人體吸收，其他富含葉酸的食物
folate include citrus fruits,
還包括柑橘類水果
lentils, and whole grains.
兵豆以及所有谷物
Folate plays many important roles in the body.
葉酸在人體中具有多重功效
It is important in the synthesis of red blood cells
它對血紅細胞的合成十分重要
which prevent anemia from occurring in the body.
而血紅細胞能夠防止貧血的發生
Folate is also critical in the production of new cells
葉酸對新細胞生長也很關鍵
which makes this nutrient vital for proper growth
也就是說，這種營養物質是人體正常
and development. Folate consumption is extremely
生長和發育的關鍵
important in women of child-bearing age.
葉酸對育齡婦女尤其重要
Neural Tube defects such as Spina Bifida are a result
例如脊柱裂這類神經管缺陷
of a deficiency of Folate which can occur in the
就是由葉酸不足造成的，在母親意識到
embryo before a woman even realizes she's pregnant.
自己懷孕之前，胚胎可能就已經患上了
Therefore, it is critical for women to increase the
脊柱裂，因此，對于婦女來說
intake of Folate before she becomes pregnant and
在懷孕之前和懷孕早期
in the first few weeks after becoming pregnant.
補充葉酸是十分重要的
400 micrograms is the recommended daily allowance
醫生建議每日的葉酸攝入量為
of Folate; however, women who are planning on
400毫克，而準備懷孕婦女及
becoming pregnant or women who are pregnant
孕期女性，每日的葉酸攝入量
should consume 600 micrograms of Folate each day.
應達到600毫克
The upper limit is 1,000 micrograms each day.
而上限是1000毫克
The intake of too much Folate has been shown to
維生素B12與貧血有關
mask the anemia associated with a deficiency caused
而葉酸攝入過多也不會使這一問題
by Vitamin B12. This could be a problem because
而到根本解決，因為盡管
though the anemia is being corrected, the nerve
葉酸可以緩解貧血癥狀，但卻并不能
problems associated with Vitamin B12
解決由維生素B12造成的
are not corrected by Folate.
神經系統的問題
Vitamin B6 is found in a wide variety of foods.
維生素B6存在于多種食物中
As with the other B Vitamins that we have discussed,
與其他B族維生素一樣
fortified breakfast cereal is a great food source of
加強早餐麥片是B6的一個重要來源
this vitamin. Other sources include beans, oatmeal,
其他來源還包括豆類，燕麥
meats, such as pork and roast beef, and spinach.
肉類，比如豬肉和烤牛排，還有菠菜
Vitamin B6 is essential in the body for maintaining
維生素B6對保持身體健康
good health. It is required for the nervous system and
十分重要，神經系統和免疫系統的正常
immune systems to operate properly. Also, this vitamin
運行都需要維生素B6，另外
is needed in over 100 enzymes for protein metabolism.
用于蛋白質代謝的100多種酶也都需要它
Vitamin B6 also plays an important role in red blood
維生素B6在血紅細胞的代謝上
cell metabolism because it is used in the body to make
也有重要作用，因為血紅蛋白的形成
hemoglobin. Hemoglobin is used by red blood cells to
需要維生素B6，紅細胞需要血紅蛋白
carry oxygen to tissues. Another function of this
才能將氧氣運送到身體各組織，這種
vitamin is the control of normal blood glucose levels
維生素的，另一個作用是在熱量攝入
by converting stored carbohydrates
極低的情況下，通過將人體中的碳水化合物
into glucose when caloric intake is low.
轉化成葡萄糖，以保證正常的血糖水平
The recommended daily allowance of Vitamin B6 is
維生素B6每天的建議攝入量為
between 1.3 and 1.7 milligrams per day. Deficiency of
1.3-1.7毫克之間，缺乏維生素B6
this vitamin causes a form of anemia called microcytic
會導致小紅細胞高色性貧血
hyperchromic anemia, which acts very similarly to the
其病癥與缺鐵性貧血相似
iron-deficiency anemia. The upper limit for this
維生素B6的最大攝入量為
vitamin is set at 100 milligrams each day.
每天100毫克
High intakes of Vitamin B6 have been associated
維生素B6的過量攝入會造成
with nerve damage in the arms and the legs.
上下肢的神經損傷
But symptoms revert upon
但是如果攝入量過少
reducing the intake of this vitamin.
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