2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin B6 or pyridoxine is a water-soluble vitamin that is not stored in the body and is excreted after ingestion. Vitamin B6 is quite resistant to heat, but in contact with alkaline or ultraviolet rays it loses its strength.
Significance and functions of vitamin B6: allows communication between nerve cells, production of new cells, accelerates carbohydrate metabolism and energy, production of red blood cells and hemoglobin, protects the brain and nervous system, liver detoxification, has anti-inflammatory properties.
Vitamin B6 deficiency can lead to health problems such as: inflammation of the skin and the formation of scars on it, anxiety, mental confusion, forgetfulness, insomnia, weakened immune system, seizures, anemia. According to the National Academy of Sciences, the daily amount of vitamin B6 depends on gender and age. Namely:
0-6 months: 0.1 mg;
6-12 months: 0.3 mg;
1-3 years: 0.5 mg;
4-8 years: 0.6 mg;
9-13 years: 1.0 mg;
14-18 years women: 1.2 mg;
14-18 years men: 1.3 mg;
19-50 years women: 1.3 mg;
19-50 years men: 1.3 mg;
50+ years women: 1.5 mg;
50+ years men: 1.7 mg;
Pregnant: 1.9 mg;
Breastfeeding mothers: 2.0 mg.
Foods containing vitamin B6:
1. Sunflower - 28 g provide the body with 19% of daily needs. 100 g contain 67% of this vitamin. In addition, pumpkin seeds also contain vitamin B6.
2. Pistachio - rich in useful oils, vitamins and minerals. 100 g of fresh pistachios contain 1.12 mg of B6 and this corresponds to 56% of the body's daily need.
3. Fish - all edible fish species and especially tuna are high in vitamin B6. 100 g of tuna contain 1.04 mg of B6 and this corresponds to 56% of the daily requirement.
4. Liver - a special amount of vitamin B6 is contained in beef and turkey liver. 100 g of beef liver contains 1.04 mg, which is equivalent to 52% vitamin B6. 100 g of turkey liver contains 0.83 mg of B6, which is 42% of the daily requirement.
5. Chicken and turkey meat - extremely rich in protein, vitamins and minerals. 100 g of cooked turkey meat and without fat contains 0.81 mg of B6, which corresponds to 40% of your need.
6. Dried fruits - all types of dried fruits and especially prunes are a very good source of vitamin B6. Therefore, 100 g of prunes contain 0.75 mg of vitamin B6 and corresponds to 37% of the recommended daily intake.
7. Bananas - a very good source of potassium, but the amount of vitamin B6 should not be underestimated. 100 g of bananas contain 0.37 mg of B6, which is 18% of its need.
8. Dried herbs and spices - for example 1 tbsp. chili powder contains 0.29 mg of vitamin B6, which is 15%; 1 tbsp. dry mint-3% of the daily requirement. Other spices that contain vitamin B6 are basil, turmeric, bay leaf, thyme, rosemary, tarragon, oregano, sage and garlic powder.
9. Avocado - 100 g of avocado contain 0. 29 mg of vitamin, which is 14% of daily requirement.
10. Spinach - an exceptional supply of iron and at the same time rich in minerals and vitamins. 100 g of spinach contains 0.24 mg of vitamin B6, which corresponds to 12% of the daily intake.
11. Hazelnut - full of potassium, honey, useful oils and rich in vitamin B6. 100 g contain 0.17 mg, which is 9%.
12. Garlic - very useful for health and a source of vitamin B6. Only 1 tsp. or 1 clove of garlic contains 0.04 mg of vitamin B6, which corresponds to 2% of the recommended daily intake.
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