Vitamin B-12 and potassium are essential nutrients that you must obtain from your diet. Your body needs B-12 for the production of oxygen-carrying red blood cells and DNA. It also helps keep your nerve cells healthy. Potassium is essential for the normal functioning of muscles, nerve cells, kidney and heart. It is also required for metabolism and normal body growth.
Vitamin B-12
The amount of B-12 you need depends on your age and gender. The Food and Nutrition Board of the Institute of Health recommends 2.4 mcg for people ages 14 and older. The recommended dietary allowance is 1.8 mcg for children ages 9 to 13, 1.2 mcg for ages 4 to 8 and 0.9 mcg for ages 1 to 3. Infants ages 7 to 12 months require 0.5 mcg, while infants ages 6 months and under require 0.4 mcg per day. B-12 deficiency can lead to weakness, weight loss, poor memory, dementia, irreversible nerve damage and megaloblastic anemia. B-12 can be taken by injection, nasal gel and supplements.
Dietary Sources of B-12
B-12 naturally occurs in animal foods, such as fish, shellfish, poultry, beef, liver and eggs. The U.S. Department of Agriculture lists clams, beef liver, oysters, crab, salmon and sardines as top sources of B-12. This vitamin is also present in yogurt, milk and cheese. If you follow a vegetarian diet, eat soy products, meat substitutes and breakfast cereals to increase your daily B-12 intake.
Potassium
People ages 19 and older require 4.7 g of potassium per day. The RDA is 4.7 g for ages 14 to 18, 4.5 g for ages 9 to 13, 3.8 g for ages 4 to 8 and 3 g for ages 1 to 3. Infants ages 7 to 12 months require 0.7 g, while infants 6 months and under require 0.4 g per day. A deficiency in potassium is rare because this mineral occurs in a wide range of foods. However, steroids, diuretics, kidney disorders, vomiting and diarrhea can lead to a loss of potassium in your body. Potassium deficiency, known as hypokalemia, causes muscle weakness, abnormal heart rhythms and paralysis.
Dietary Sources of Potassium
Potassium naturally occurs in animal sources, such as beef, poultry and seafood. Seafood selections include halibut, rockfish, salmon, cod and sardines. Vegetable sources include beet greens, potatoes, lettuce, plantains, Chinese cabbage and mushrooms. Prunes, kiwi, citrus fruits, cantaloupe, apricots and papaya are good fruit sources of potassium. Other sources include nuts, milk, yogurt, raisins and lentils.
References
- Office of Dietary Supplements: Vitamin B12
- USDA: National Nutrient Database for Standard Reference: B12
- Centers for Disease Control and Prevention: Vitamin B12
- MedlinePlus; Potassium in Diet; May 2010
- MedlinePlus; Hypokalemia; March 2009
- USDA: National Nutrient Database for Standard Reference: Potassium
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