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| Nutrient | Benefits | Sources | Recommended Daily Allowance (RDA) |
|---|---|---|---|
| Vitamin B2 (Riboflavin) | Supports energy production and cellular function. | Eggs, nuts, green vegetables, dairy products. | 1.1 mg (women), 1.3 mg (men) |
| Vitamin B3 (Niacin) | Aids in digestion, skin health, and nervous system function. | Meat, fish, whole grains, legumes. | 14 mg (women), 16 mg (men) |
| Vitamin B6 (Pyridoxine) | Important for protein metabolism and cognitive development. | Bananas, chickpeas, potatoes, salmon. | 1.3 mg (adults) |
| Vitamin B12 (Cobalamin) | Crucial for nerve function and blood cell production. | Meat, fish, dairy products, fortified cereals. | 2.4 mcg (adults) |