Functions formation of certain enzymes and in cellular oxidation normal growth production of red blood cells health of skin, mucous membranes, and eyes Deficiency impaired growth lassitude and weakness cheilosis glossitis, atrophy of skin anemia photophobia cataracts Characteristics water-soluble alcohol-soluble not destroyed by heat in cooking unless with alkali unstable in light, especially in presence of alkali Good Sources Natural eggs green vegetables lean meat, liver, kidney milk and dairy products beans nuts Food Quantity mg Chicken 3 oz 0.10 Bagel 1 medium 0.33 Milk, whole 1 cup 0.40 Spinach, cooked 1/2 cup 0.42 Artificial wheat germ dried yeast enriched foods Recommended Daily Allowances (RDA) Males (11 yrs. and older) 1.3 mg 1.4-1.8 mg Females (11 yrs. and older) 1.1 mg 1.2-1.3 mg Pregnant females 1.6 mg Lactating females 1.7-1.8 mg Children 0.8-1.2 mg Infants 0.4-0.5 mg Varied values reflect different references Tolerable Upper Intake Levels (UL) Adults (19 to 50 yrs) not yet determined Intakes above UL may lead to negative health consequences. Supplementation Not necessary, not recommended