Recommended Daily Value (RDV)

• 2.3 mg

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Function

• Bone development,

• Wound healing,

• Metabolism of carbohydrates, amino acids and cholesterol

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Deficiency Symptoms

• Weakness,

• Decreased bone density,

• Impaired glucose tolerance

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Top Foods (Amount per 100g serving)

• Pineapple (0.6 mg),

• Almonds (2.6 mg),

• Brown rice (1.8 mg),

• Sweet potatoes (1.2 mg),

• Whole wheat bread (1.2 mg)

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Toxicity to Humans

Chronic high intake can lead to toxicity symptoms such as:

• Muscle weakness,

• Mood changes,

• Difficulty speaking and hearing

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Promoters

• Vitamin C,

• Iron

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Adversaries

High intake of:

• Calcium,

• Iron and,

• Zinc.

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