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No toxic or upper limit of Vitamin B12 have been set,
维生素B12的摄入量并没有上限
and no adverse effects have been associated with the
至今为止，也没有发现任何与过量摄入
consumption of too much of this vitamin.
维生素B12相关的副作用
Folate is found in dark, leafy greens such as broccoli,
叶酸存在于深色叶片类蔬菜中
spinach, okra, and asparagus. Liver is also a great
比如花椰菜，菠菜和芦笋，动物肝脏也
source of this nutrient. Like many of the other
富含这种营养物质，与其他种类的
water-soluble vitamins, fortified breakfast cereal is
水溶性维生素一样，加强早餐麦片
also a good source. This may be one of the most
也是叶酸的一个重要来源，或许也是摄取
effective ways to get this nutrient.
这种营养物质的最有效的方式
Because absorption tends to be greater in foods
因为加强型食物中的营养物质能够
that are fortified, other foods that also provide
更好地被人体吸收，其他富含叶酸的食物
folate include citrus fruits,
还包括柑橘类水果
lentils, and whole grains.
兵豆以及所有谷物
Folate plays many important roles in the body.
叶酸在人体中具有多重功效
It is important in the synthesis of red blood cells
它对血红细胞的合成十分重要
which prevent anemia from occurring in the body.
而血红细胞能够防止贫血的发生
Folate is also critical in the production of new cells
叶酸对新细胞生长也很关键
which makes this nutrient vital for proper growth
也就是说，这种营养物质是人体正常
and development. Folate consumption is extremely
生长和发育的关键
important in women of child-bearing age.
叶酸对育龄妇女尤其重要
Neural Tube defects such as Spina Bifida are a result
例如脊柱裂这类神经管缺陷
of a deficiency of Folate which can occur in the
就是由叶酸不足造成的，在母亲意识到
embryo before a woman even realizes she's pregnant.
自己怀孕之前，胚胎可能就已经患上了
Therefore, it is critical for women to increase the
脊柱裂，因此，对于妇女来说
intake of Folate before she becomes pregnant and
在怀孕之前和怀孕早期
in the first few weeks after becoming pregnant.
补充叶酸是十分重要的
400 micrograms is the recommended daily allowance
医生建议每日的叶酸摄入量为
of Folate; however, women who are planning on
400毫克，而准备怀孕妇女及
becoming pregnant or women who are pregnant
孕期女性，每日的叶酸摄入量
should consume 600 micrograms of Folate each day.
应达到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
维生素B12与贫血有关
mask the anemia associated with a deficiency caused
而叶酸摄入过多也不会使这一问题
by Vitamin B12. This could be a problem because
而到根本解决，因为尽管
though the anemia is being corrected, the nerve
叶酸可以缓解贫血症状，但却并不能
problems associated with Vitamin B12
解决由维生素B12造成的
are not corrected by Folate.
神经系统的问题
Vitamin B6 is found in a wide variety of foods.
维生素B6存在于多种食物中
As with the other B Vitamins that we have discussed,
与其他B族维生素一样
fortified breakfast cereal is a great food source of
加强早餐麦片是B6的一个重要来源
this vitamin. Other sources include beans, oatmeal,
其他来源还包括豆类，燕麦
meats, such as pork and roast beef, and spinach.
肉类，比如猪肉和烤牛排，还有菠菜
Vitamin B6 is essential in the body for maintaining
维生素B6对保持身体健康
good health. It is required for the nervous system and
十分重要，神经系统和免疫系统的正常
immune systems to operate properly. Also, this vitamin
运行都需要维生素B6，另外
is needed in over 100 enzymes for protein metabolism.
用于蛋白质代谢的100多种酶也都需要它
Vitamin B6 also plays an important role in red blood
维生素B6在血红细胞的代谢上
cell metabolism because it is used in the body to make
也有重要作用，因为血红蛋白的形成
hemoglobin. Hemoglobin is used by red blood cells to
需要维生素B6，红细胞需要血红蛋白
carry oxygen to tissues. Another function of this
才能将氧气运送到身体各组织，这种
vitamin is the control of normal blood glucose levels
维生素的，另一个作用是在热量摄入
by converting stored carbohydrates
极低的情况下，通过将人体中的碳水化合物
into glucose when caloric intake is low.
转化成葡萄糖，以保证正常的血糖水平
The recommended daily allowance of Vitamin B6 is
维生素B6每天的建议摄入量为
between 1.3 and 1.7 milligrams per day. Deficiency of
1.3-1.7毫克之间，缺乏维生素B6
this vitamin causes a form of anemia called microcytic
会导致小红细胞高色性贫血
hyperchromic anemia, which acts very similarly to the
其病症与缺铁性贫血相似
iron-deficiency anemia. The upper limit for this
维生素B6的最大摄入量为
vitamin is set at 100 milligrams each day.
每天100毫克
High intakes of Vitamin B6 have been associated
维生素B6的过量摄入会造成
with nerve damage in the arms and the legs.
上下肢的神经损伤
But symptoms revert upon
但是如果摄入量过少
reducing the intake of this vitamin.
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