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| Vitamin | Common Sources | Health Benefits | Recommended Daily Intake |
|---|---|---|---|
| B1 (Thiamine) | Whole grains, pork, legumes | Energy metabolism, nerve function | 1.2 mg |
| B2 (Riboflavin) | Milk, eggs, leafy greens | Energy production, skin health | 1.3 mg |
| B3 (Niacin) | Meat, fish, legumes | DNA repair, energy metabolism | 16 mg |
| B5 (Pantothenic Acid) | Chicken, beef, potatoes | Hormone production, metabolism | 5 mg |
| B6 (Pyridoxine) | Fish, potatoes, bananas | Protein metabolism, neurotransmitter synthesis | 1.7 mg |
| B7 (Biotin) | Eggs, nuts, seeds | Fat metabolism, healthy hair & nails | 30 mcg |
| B9 (Folate) | Leafy greens, beans, avocado | Cell division, brain function | 400 mcg |
| B12 (Cobalamin) | Meat, dairy, fortified cereals | Red blood cell production, nerve health | 2.4 mcg |
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