{"id":304,"date":"2025-03-21T05:08:46","date_gmt":"2025-03-21T05:08:46","guid":{"rendered":"https:\/\/premia.demoj.in\/?p=304"},"modified":"2026-01-12T10:27:10","modified_gmt":"2026-01-12T10:27:10","slug":"know-your-abcs","status":"publish","type":"post","link":"https:\/\/www.primea.rs\/en\/know-your-abcs\/","title":{"rendered":"Know Your Abcs"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row el_id=&#8221;VitaminA&#8221; el_class=&#8221;content-section&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin A&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because<\/i><\/b> it supports healthy eyesight and night vision; strengthens barriers for better immune health; and maintains and repairs skin and tissues for normal growth.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to night blindness (nyctalopia), eye dryness (xerophthalmia), susceptibility to gastrointestinal and respiratory infections.<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">0\u20136 months: 200 \u00b5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">7\u201312 months: 300 \u00b5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\u20133 years: 500 \u00b5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4\u20138 years: 600 \u00b5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">9\u201313 years: 900 \u00b5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">14\u201318 years (female): 1,000 \u00b5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">14\u201318 years (male): 1,200 \u00b5g<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin A (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Beef liver<\/span><\/td>\n<td><span style=\"font-weight: 400;\">9,000<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Carrots<\/span><\/td>\n<td><span style=\"font-weight: 400;\">835<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Sweet potato\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">709<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Spinach\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">469<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Pumpkin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">426<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2 class=\"main-title mb-2\">References:<\/h2>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-HealthProfessional\/<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=&#8221;VitaminB1&#8243; el_class=&#8221;content-section&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin B1 (Thiamine)&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because<\/i><\/b> it supports development by converting food into usable energy; supports brain development for learning, attention, memory, and coordination; maintain proper heart muscle function; and supports enzyme production for normal cell growth.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to brain dysfunction (encephalopathy), high blood pressure in the lungs (pulmonary arterial hypertension), and high blood acid (metabolic acidosis).<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months: 200 \u00b5g<\/li>\n<li>7\u201312 months: 300 \u00b5g<\/li>\n<li>1\u20133 years: 500 \u00b5g<\/li>\n<li>4\u20138 years: 600 \u00b5g<\/li>\n<li>9\u201313 years: 900 \u00b5g<\/li>\n<li>14\u201318 years (female): 1,000 \u00b5g<\/li>\n<li>14\u201318 years (male): 1,200 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin B1 (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Fortified cereals<\/td>\n<td>2,800<\/td>\n<\/tr>\n<tr>\n<td>Pork chop<\/td>\n<td>620\u2013820<\/td>\n<\/tr>\n<tr>\n<td>Black beans<\/td>\n<td>400<\/td>\n<\/tr>\n<tr>\n<td>Egg noodles<\/td>\n<td>270<\/td>\n<\/tr>\n<tr>\n<td>Trout<\/td>\n<td>70\u2013120<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Thiamin-HealthProfessional\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/Thiamin-HealthProfessional<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=&#8221;VitaminB2&#8243; el_class=&#8221;content-section&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin B2 (Riboflavin)&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because<\/i><\/b> it supports nervous system development; helps convert food into usable energy; important for DNA repair for healthy development; and supports the immune system.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to pellagra (dermatitis, diarrhoea, dementia), digestion issues and skin problems (redness, swelling, cracking, or sensitivity to sunlight exposure).<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months: 2,000 \u00b5g<\/li>\n<li>7\u201312 months: 4,000 \u00b5g<\/li>\n<li>1\u20133 years: 6,000 \u00b5g<\/li>\n<li>4\u20138 years: 8,000 \u00b5g<\/li>\n<li>9\u201313 years: 12,000 \u00b5g<\/li>\n<li>14\u201318 years (female): 14,000 \u00b5g<\/li>\n<li>14\u201318 years (male): 16,000 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin B2 (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Fortified cereals<\/td>\n<td>1,400<\/td>\n<\/tr>\n<tr>\n<td>Pork<\/td>\n<td>250<\/td>\n<\/tr>\n<tr>\n<td>Milk<\/td>\n<td>180<\/td>\n<\/tr>\n<tr>\n<td>Bread<\/td>\n<td>120<\/td>\n<\/tr>\n<tr>\n<td>Pasta<\/td>\n<td>40<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Riboflavin-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/Riboflavin-HealthProfessional\/<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=&#8221;VitaminB3&#8243; el_class=&#8221;content-section&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin B3 (Niacin)&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b>it supports nervous system development; helps convert food into usable energy; important for DNA repair for healthy development; and supports the immune system.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to pellagra (dermatitis, diarrhoea, dementia), digestion issues and skin problems (redness, swelling, cracking, or sensitivity to sunlight exposure).<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months: 300 \u00b5g<\/li>\n<li>7\u201312 months: 400 \u00b5g<\/li>\n<li>1\u20133 years: 400 \u00b5g<\/li>\n<li>4\u20138 years: 500 \u00b5g<\/li>\n<li>9\u201313 years: 800 \u00b5g<\/li>\n<li>14\u201318 years (female): 900 \u00b5g<\/li>\n<li>14\u201318 years (male): 1,100 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin B3 (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Chincken<\/td>\n<td>13,700<\/td>\n<\/tr>\n<tr>\n<td>Peanuts<\/td>\n<td>12,100<\/td>\n<\/tr>\n<tr>\n<td>Turkey<\/td>\n<td>10,900<\/td>\n<\/tr>\n<tr>\n<td>Salmon<\/td>\n<td>8,500<\/td>\n<\/tr>\n<tr>\n<td>Rice<\/td>\n<td>1,500<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Niacin-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/Niacin-HealthProfessional<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=&#8221;VitaminB5&#8243; el_class=&#8221;content-section&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin B5 (Pantothenic Acid)&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b> it helps convert food into usable energy; supports productions of neural cells for muscle movement, learning, and memory; involved in the synthesis of fats, hormones, and red blood cells for tissue development and repair; and supports stress response and immune function.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to numbness, fatigue, headache, gastrointestinal issues, and sleep disorders.<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months: 1,700 \u00b5g<\/li>\n<li>7\u201312 months: 1,800 \u00b5g<\/li>\n<li>1\u20133 years: 2,000 \u00b5g<\/li>\n<li>4\u20138 years: 3,000 \u00b5g<\/li>\n<li>9\u201313 years: 4,000 \u00b5g<\/li>\n<li>14\u201318 years (female): 5,000 \u00b5g<\/li>\n<li>14\u201318 years (male): 5,000 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin B5 (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Sunflower seeds<\/td>\n<td>7,000<\/td>\n<\/tr>\n<tr>\n<td>Fortified cereals<\/td>\n<td>4,500<\/td>\n<\/tr>\n<tr>\n<td>Mushrooms<\/td>\n<td>1,500<\/td>\n<\/tr>\n<tr>\n<td>Avocado<\/td>\n<td>1,400<\/td>\n<\/tr>\n<tr>\n<td>Chicken<\/td>\n<td>1,000<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/PantothenicAcid-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/PantothenicAcid-HealthProfessional\/<br \/>\n<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=&#8221;VitaminB6&#8243; el_class=&#8221;content-section&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin B6 (Pyroxidine)&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b>it is essential for making neural cells for brain development; helps in white blood cell and antibody production for immune health; helps break down protein for building muscles and tissues; and regulates sleep, mood swings, and ability to concentrate.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to swollen tongue (glossitis), cracked lips (dermatitis), irregular brain signals (electroencephalographic abnormalities), depression, and small-cell anemia (microcytic anemia).<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months: 100 \u00b5g<\/li>\n<li>7\u201312 months: 300 \u00b5g<\/li>\n<li>1\u20133 years: 500 \u00b5g<\/li>\n<li>4\u20138 years: 600 \u00b5g<\/li>\n<li>9\u201313 years: 1,000 \u00b5g<\/li>\n<li>14\u201318 years (female): 1,200 \u00b5g<\/li>\n<li>14\u201318 years (male): 1,300 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin B6 (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Tuna<\/td>\n<td>800<\/td>\n<\/tr>\n<tr>\n<td>Chickpeas<\/td>\n<td>540<\/td>\n<\/tr>\n<tr>\n<td>Chicken<\/td>\n<td>500<\/td>\n<\/tr>\n<tr>\n<td>Banana<\/td>\n<td>370<\/td>\n<\/tr>\n<tr>\n<td>Potato<\/td>\n<td>300<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/VitaminB6-HealthProfessional\/<br \/>\n<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=&#8221;VitaminB7&#8243; el_class=&#8221;content-section&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin B7 (Biotin)&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b>it helps convert food into energy; cell growth and repair for healthy development; maintains health nervous system function; and maintains barriers to protect against infections.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to thinning hair, scaly skin, conjunctivitis, seizures, developmental delay, and acidic urine (aciduria).<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months: 5 \u00b5g<\/li>\n<li>7\u201312 months: 6 \u00b5g<\/li>\n<li>1\u20133 years: 8 \u00b5g<\/li>\n<li>4\u20138 years: 12 \u00b5g<\/li>\n<li>9\u201313 years: 20 \u00b5g<\/li>\n<li>14\u201318 years (female): 25 \u00b5g<\/li>\n<li>14\u201318 years (male): 25 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin B7 (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Sunflower seeds<\/td>\n<td>66<\/td>\n<\/tr>\n<tr>\n<td>Beef liver<\/td>\n<td>30\u201335<\/td>\n<\/tr>\n<tr>\n<td>Egg<\/td>\n<td>20\u201325<\/td>\n<\/tr>\n<tr>\n<td>Almonds<\/td>\n<td>10\u201315<\/td>\n<\/tr>\n<tr>\n<td>Salmon<\/td>\n<td>5\u201310<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Biotin-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/Biotin-HealthProfessional\/<br \/>\n<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=&#8221;VitaminB9&#8243; el_class=&#8221;content-section&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin B9 (Folate)&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b> it supports growth and DNA synthesis; formation of red blood cells; production of neural cells for mood regulation, learning, and memory; and white blood cell production for immune health.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to vitamin-related anemia (megaloblastic anemia), gastrointestinal issues, ulcerations on the tongue, and changes in skin, hair, or fingernail mucosa.<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months: 65 \u00b5g<\/li>\n<li>7\u201312 months: 80 \u00b5g<\/li>\n<li>1\u20133 years: 150 \u00b5g<\/li>\n<li>4\u20138 years: 200 \u00b5g<\/li>\n<li>9\u201313 years: 300 \u00b5g<\/li>\n<li>14\u201318 years (female): 400 \u00b5g<\/li>\n<li>14\u201318 years (male): 400 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin B9 (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Beef liver<\/td>\n<td>260\u2013290<\/td>\n<\/tr>\n<tr>\n<td>Cowpeas<\/td>\n<td>210<\/td>\n<\/tr>\n<tr>\n<td>Spinach<\/td>\n<td>194<\/td>\n<\/tr>\n<tr>\n<td>Asparagus<\/td>\n<td>149<\/td>\n<\/tr>\n<tr>\n<td>Brussel sprouts<\/td>\n<td>61<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/Folate-HealthProfessional\/<br \/>\n<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=&#8221;VitaminB12&#8243; el_class=&#8221;content-section&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin B12 (Cobalamin)&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b>it supports learning, memory, moods, and coordination; production of red blood cells; growth and DNA synthesis; and white blood cell production for immune health.<\/p>\n<p><b><i>Deficiency <\/i><\/b> can lead to vitamin-related anemia (megaloblastic anemia), fatigue, weight loss, dementia, infertility, and neurological changes.<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months: 0.4 \u00b5g<\/li>\n<li>7\u201312 months: 0.5 \u00b5g<\/li>\n<li>1\u20133 years: 0.9 \u00b5g<\/li>\n<li>4\u20138 years: 1.2 \u00b5g<\/li>\n<li>9\u201313 years: 1.8 mcg<\/li>\n<li>14\u201318 years (female): 2.4 \u00b5g<\/li>\n<li>14\u201318 years (male): 2.4 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin B12 (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Oysters<\/td>\n<td>16\u201320<\/td>\n<\/tr>\n<tr>\n<td>Nutritional yeast<\/td>\n<td>10\u201325<\/td>\n<\/tr>\n<tr>\n<td>Tuna<\/td>\n<td>9\u201310<\/td>\n<\/tr>\n<tr>\n<td>Beef<\/td>\n<td>2\u20133<\/td>\n<\/tr>\n<tr>\n<td>Milk<\/td>\n<td>0.4\u20130.5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/VitaminB12-HealthProfessional\/<br \/>\n<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;content-section&#8221; el_id=&#8221;VitaminC&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin C&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b>it supports white blood cells in fighting off infections; essential for making collagen, which helps with wound healing, and building skin, bones, and muscles; keeps teeth and gums healthy; and helps absorb iron.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to scurvy (gum disease, anemia, fatigue, poor wound healing).<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months:40,000 \u00b5g<\/li>\n<li>7\u201312 months: 50,000 \u00b5g<\/li>\n<li>1\u20133 years: 15,000 \u00b5g<\/li>\n<li>4\u20138 years: 25,000 \u00b5g<\/li>\n<li>9\u201313 years: 45,000 \u00b5g<\/li>\n<li>14\u201318 years (female): 65,000 \u00b5g<\/li>\n<li>14\u201318 years (male): 75,000 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin C (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Red pepper<\/td>\n<td>127,000<\/td>\n<\/tr>\n<tr>\n<td>Kiwi<\/td>\n<td>93,000<\/td>\n<\/tr>\n<tr>\n<td>Broccoli<\/td>\n<td>89,000<\/td>\n<\/tr>\n<tr>\n<td>Strawberry<\/td>\n<td>59,000<\/td>\n<\/tr>\n<tr>\n<td>Orange<\/td>\n<td>53,000<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/VitaminC-HealthProfessional\/<br \/>\n<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;content-section&#8221; el_id=&#8221;VitaminD&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin D&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b>it helps absorb calcium and phosphorus for building strong bones and teeth; supports muscle development and function for movement and coordination; and helps the body fight infections.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to rickets (soft bones and skeletal deformities), developmental delay, dental issues, seizures, and weak or enlarged heart muscle.<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months:10 \u00b5g<\/li>\n<li>7\u201312 months: 10 \u00b5g<\/li>\n<li>1\u20133 years: 15 \u00b5g<\/li>\n<li>4\u20138 years: 15 \u00b5g<\/li>\n<li>9\u201313 years: 15 \u00b5g<\/li>\n<li>14\u201318 years (female): 15 \u00b5g<\/li>\n<li>14\u201318 years (male): 15 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin D (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Trout<\/td>\n<td>11\u201320<\/td>\n<\/tr>\n<tr>\n<td>Mushrooms<\/td>\n<td>7\u201315<\/td>\n<\/tr>\n<tr>\n<td>Tuna<\/td>\n<td>5\u20137<\/td>\n<\/tr>\n<tr>\n<td>Fortified milk<\/td>\n<td>1\u20132.5<\/td>\n<\/tr>\n<tr>\n<td>Egg<\/td>\n<td>1.1\u20132<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/<br \/>\n<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;content-section&#8221; el_id=&#8221;VitaminE&#8221;][vc_column][vc_custom_heading text=&#8221;Vitamin E&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b>it helps protect cells from damage and fights infections; and supports the growth of healthy nerve cells.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to nerve damage (peripheral neuropathy), involuntary muscle movements (ataxia and skeletal myopathy), impaired vision (retinopathy), and weakened immune system.<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months:4,000 \u00b5g<\/li>\n<li>7\u201312 months: 5,000 \u00b5g<\/li>\n<li>1\u20133 years: 6,000 \u00b5g<\/li>\n<li>4\u20138 years: 7,000 \u00b5g<\/li>\n<li>9\u201313 years: 11,000 \u00b5g<\/li>\n<li>14\u201318 years (female): 15,000 \u00b5g<\/li>\n<li>14\u201318 years (male): 15,000 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin E (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Sunflower seeds<\/td>\n<td>35,000<\/td>\n<\/tr>\n<tr>\n<td>Almonds<\/td>\n<td>25,000<\/td>\n<\/tr>\n<tr>\n<td>Hazelnuts<\/td>\n<td>15,000<\/td>\n<\/tr>\n<tr>\n<td>Peanuts<\/td>\n<td>8,000<\/td>\n<\/tr>\n<tr>\n<td>Spinach<\/td>\n<td>2,000<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/<br \/>\n<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=&#8221;content-section&#8221; el_id=&#8221;VitaminK &#8220;][vc_column][vc_custom_heading text=&#8221;Vitamin K<br \/>\n&#8221; font_container=&#8221;tag:h2|text_align:left|color:%230E2E57&#8243; use_theme_fonts=&#8221;yes&#8221; css=&#8221;&#8221; el_class=&#8221;main-title mb-2&#8243;][vc_column_text css=&#8221;&#8221;]<b><i>It\u2019s important because <\/i><\/b>it helps blood clot to prevent bleeding; and helps build strong bones.<\/p>\n<p><b><i>Deficiency <\/i><\/b>can lead to bleeding, risk of osteoporosis, and weakened bones.<\/p>\n<p><b>Recommended Daily Intake:<\/b><\/p>\n<ul>\n<li>0\u20136 months: 2 \u00b5g<\/li>\n<li>7\u201312 months: 2.5 \u00b5g<\/li>\n<li>1\u20133 years: 30 \u00b5g<\/li>\n<li>4\u20138 years: 55 \u00b5g<\/li>\n<li>9\u201313 years: 60 \u00b5g<\/li>\n<li>14\u201318 years (female): 75 \u00b5g<\/li>\n<li>14\u201318 years (male): 75 \u00b5g<\/li>\n<\/ul>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>What To Feed Your Little Ones<\/b><\/td>\n<td><b>Vitamin K (\u00b5g) per 100 g Serving<\/b><\/td>\n<\/tr>\n<tr>\n<td>Kale<\/td>\n<td>817<\/td>\n<\/tr>\n<tr>\n<td>Spinach<\/td>\n<td>483<\/td>\n<\/tr>\n<tr>\n<td>Turnip<\/td>\n<td>250<\/td>\n<\/tr>\n<tr>\n<td>Broccoli<\/td>\n<td>141<\/td>\n<\/tr>\n<tr>\n<td>Soybeans<\/td>\n<td>47<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<b>References:<\/b><\/p>\n<ul>\n<li><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/VitaminK-HealthProfessional\/<br \/>\n<\/a><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"[vc_row el_id=\"VitaminA\" el_class=\"content-section\"][vc_column][vc_custom_heading text=\"Vitamin A\" font_container=\"tag:h2|text_align:left|color:%230E2E57\" use_theme_fonts=\"yes\" css=\"\" el_class=\"main-title mb-2\"][vc_column_text css=\"\"]It\u2019s important because it supports healthy eyesight and night vision; strengthens barriers for better immune health; and maintains and repairs skin and tissues for normal growth. Deficiency can lead to night blindness (nyctalopia), eye dryness (xerophthalmia), susceptibility to gastrointestinal and respiratory infections. Recommended Daily Intake:","protected":false},"author":1,"featured_media":2554,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"off","neve_meta_content_width":70,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-304","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured"],"_links":{"self":[{"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/posts\/304","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/comments?post=304"}],"version-history":[{"count":33,"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/posts\/304\/revisions"}],"predecessor-version":[{"id":2097,"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/posts\/304\/revisions\/2097"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/media\/2554"}],"wp:attachment":[{"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/media?parent=304"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/categories?post=304"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.primea.rs\/en\/wp-json\/wp\/v2\/tags?post=304"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}