Foods rich in Vitamin B6

This is an automatically translated article.

The article is professionally consulted by Master, Doctor Phan Ngoc Hai - Pediatrician - Neonatologist - Vinmec Danang International General Hospital
Vitamin B6 (pyridoxine) is important for normal brain development and keeping the nervous and immune systems healthy. Food sources rich in vitamin B-6 include poultry, fish, potatoes, green beans, and bananas.

1. What is Vitamin B6?

Vitamin B6, or pyridoxine, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements. Pyridoxal 5' phosphate (PLP) is the active form of coenzyme and is the most common measure of blood levels of B6 in the body. PLP is a coenzyme that supports more than 100 enzymes performing various functions, including the breakdown of proteins, carbohydrates and fats; maintaining normal homocysteine ​​levels (since high levels can cause heart problems); and supports immune function and brain health.
Vitamin B6 is often lacking in the average American diet. It's available in supplement form, but you can also boost your intake with these 15 foods. It is best to get vitamins through food.

2. Vitamin B6 in which foods?

2.1. Milk

A deficiency of vitamin B6 can cause serious health problems. Eating too little can negatively affect your central nervous system. This is especially true for children. Making sure both children and adults drink milk every day can help keep levels high.
One cup of cow's or goat's milk provides 5% of the daily recommended value of vitamin B6. Skimmed milk and 1% milk are nutritious, low-fat options. Milk also provides large amounts of vitamin B12 and calcium. If pouring a glass of milk isn't your cup of tea, try pouring it over a low-sugar breakfast cereal.

2.2. ricotta cheese

Vitamin B-6 is a water-soluble vitamin found in the whey protein component of cheese. The more whey the cheese has, the more B-6 it has. Other water-soluble nutrients found in whey include thiamin (vitamin B1), riboflavin (vitamin B2), folate, and niacin (vitamin B-3). The highest cheese in whey is ricotta.
Loved for its smooth texture and mellow flavor, ricotta is commonly found in many Italian specialties, including lasagna and cheesecake. It's also used in quiche and pancakes, such as this delicious lemon and blueberry version.

2.3. Salmon

This heart-healthy fish has one of the highest levels of vitamin B6 found in food. B6 is important for adrenal health. Your adrenal glands produce important hormones, including cortisol, adrenalin, and aldosterone. Hormones produced in the adrenal glands help regulate blood pressure and control blood sugar levels. Salmon is rich in other nutrients and is an excellent source of low-fat protein.
Salmon can be found on the menus of many restaurants. If you cook salmon at home, look for wild fish. They have higher concentrations of B-6 than farmed salmon. Try different spices and preparation techniques. Salmon can be grilled, grilled, sautéed, grilled, and sautéed.

2.4. Tuna (yellowfin and albacore tuna)

Vitamin B6 helps produce hemoglobin, the protein that carries oxygen through your blood. Very high concentrations of B-6 can be found in tuna, especially in yellowfin and albacore varieties. The highest concentrations of B-6 are found in tuna steaks, although canned tuna can also contain significant levels. Like salmon, it's high in the healthy omega-3 fatty acids found in cold water fish.

2.5. Egg

Regardless of how you cook them, two eggs provide 10% of the recommended daily value for vitamin B6, as well as protein and other nutrients. Eggs are a versatile, nutritious food. They make the perfect breakfast but also serve as an easy-to-prepare lunch, brunch or dinner. Try this recipe for a frittata the next time you don't know what to cook, or cook a vegetable omelet for extra fiber.

2.6. Liver

This nutrient-dense food isn't as popular as it once was, but it's an excellent source of protein, folate, and vitamin A, as well as B6 and B12. B6 helps your body break down and use protein efficiently. Liver is delicious, easy to make, and inexpensive. Try the pan-fried liver with green peppers and onions. The seasoning needed is just a little salt and pepper. Try not to overcook the livers as this can make them mushy.

2.7. Beef

Meat, including hamburgers and steaks, often has poor nutrients. Beef may be high in fat, but it also provides significant amounts of protein and other nutrients, including vitamin B-6. If you choose grass-fed and lean beef, you can benefit from nutrition while also eliminating a lot of fat. Meat is a very versatile food that is available all year round. In cold weather, it can be made into soups or beef stews. When the weather gets warmer, this is the perfect place to have a barbecue.

2.8. Carrot

A medium carrot bar provides as much vitamin B-6 as a glass of milk, along with fiber and the right amount of vitamin A. You can eat carrots raw, cooked, or liquefied in smoothies or juices. Vitamin B6 helps form the protein sheath around your nerve cells, called myelin. Shredding carrots to make a carrot raisin salad or tossing them into a vegetable stir-fry are both great ways to add this important nutrient to your diet.

2.9. Green bean

Chickpeas are high in fiber and vitamins A and C. They also provide a large amount of vitamin B6. If you keep a bag of frozen peas and carrots on hand, you'll always have a delicious veggie side dish that even kids will eat.

3. Benefits of Vitamin B6

When the body uses and stores energy from proteins and carbohydrates in food. The body makes hemoglobin, the substance in red blood cells that carries oxygen around the body
How much vitamin B6 do I need? The amount of vitamin B6 that adults (ages 19 to 64) need is:
1.4mg a day for men 1.2mg a day for women You should be able to get all the vitamin B6 you need from your diet drink daily.
The bacteria that live naturally in your gut can also make vitamin B6.
What happens if I take too much vitamin B6? When taking supplements, it's important not to take too much. Taking 200mg or more per day of vitamin B6 can lead to a loss of sensation in the hands and feet known as peripheral neuropathy. This will usually improve once you stop taking the supplements.

4. Signs of Deficiency and Toxicity

4.1. Signs of deficiency

Vitamin B6 deficiency often occurs when other B vitamins in the body are low, especially vitamin B12 and folic acid. A mild deficiency may have no symptoms, but a more severe or prolonged deficiency may indicate the following:
Ischemia Skin conditions Depression Confusion Decreased immunity Some conditions have May increase your risk of developing a deficiency by interfering with vitamin B6 absorption:
Kidney disease Autoimmune intestinal disorders such as celiac disease, ulcerative colitis, and Crohn's disease Autoimmune inflammatory disorders such as rheumatoid arthritis Alcoholism

4.2. Toxicity of vitamin B6

It is difficult to obtain toxic levels of vitamin B6 from food sources alone. Vitamin B6 is a water-soluble vitamin, so unusable amounts are eliminated from the body in the urine. However, levels of toxicity can occur with very high doses over long periods of time above 1,000 mg per day.
Symptoms usually subside after stopping high doses. Symptoms include:
Neuropathy in the feet and hands Ataxia (loss of control of body movements) Nausea Please visit Vinmec.com website regularly and update useful information to Take care of yourself and your family.

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