Vitamin B6 – Foods, benefits, what it is for and how to use it!
Vitamin B6 , also known as pyridoxine, is a water-soluble vitamin that must be taken with energy because the body is unable to produce it. Vitamin B6 does not degrade with heat, but is instead sensitive to light and oxidation processes.
It is essential for the synthesis of serotonin and is involved in many chemical processes in our body. From protecting the immune system to controlling the nervous system, from hormonal control to regulating metabolism. Its properties and benefits for human health, as we will see later, are numerous.
Vitamin B6 deficiency symptoms:
As mentioned above, you are very unlikely to have a Vitamin B6 deficiency in industrialized societies, but these are the symptoms associated with a possible shortage. Tiredness, hair loss, dry lips, insomnia and even difficulty coordinating movements, especially when walking.
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Properties and benefits of vitamin B6 :
1. Immune system:
It is of fundamental importance to keep the immune system in shape. Its activity, therefore, helps the body to repel the attacks of pathogens with greater force.
2. Metabolism:
One of the properties of vitamin B6 is its ability to metabolize a number of nutrients such as fats, carbohydrates and amino acids to extract energy.
3. Skin benefits:
One of the most important properties of Vitamin B6 is its benefits for the skin. It is helpful in treating various ailments such as eczema, psoriasis, acne, dry skin, hair loss and dandruff.
4. Protect the heart:
It helps to control the levels of fat that are deposited around the heart, so it is useful for the prevention of some heart diseases. Along with other B vitamins, pyridoxine controls blood homocysteine levels, which may be key to reducing the risk of heart disease such as stroke.
5. Depression:
Investigations into the properties of Vitamin B6 in relation to its effects on depression are currently being studied. It appears that pyridoxine is able to increase blood levels of GABA and serotonin, with hypothetical positive consequences for depressed individuals.
6. Premenstrual Syndrome:
Even if there are no official results that prove their properties, the first search bodes well. It appears that oral intake of vitamin B6 has beneficial effects on PMS, especially breast pain, anxiety, and depression.
7. Brain functions:
One of its best-known properties is to protect brain functions. It is therefore indicated for the prevention of neurodegenerative diseases of the nervous system, such as Parkinson’s and Alzheimer’s.
Other properties:
It helps prevent the formation of kidney stones, is useful in treating carpal tunnel syndrome, anemia, allergies, arthritis, and also has beneficial effects on nausea. It also plays an important role in the production of red blood cells and white blood cells.
Foods that contain vitamin B6:
| Foods Rich in Vitamin B6 | Weight | Amount of Vitamin B6 | Energy |
|---|---|---|---|
| liver steak | 100 g | 1,43 mg | 169 calories |
| Banana | 118 g | 0,7 mg | 112 calories |
| Cooked Salmon | 100 g | 0,65 mg | 273 calories |
| Cooked chicken | 100 g | 0,63 mg | 170 calories |
| Baked Potato in the Oven | 100 g | 0,46 mg | 152 calories |
| plum juice | 192 g | 0,42 mg | 151 calories |
| Hazelnut | 68 g | 0,41 mg | 430 calories |
| Boiled shrimp | 100 g | 0,4 mg | 82 calories |
| chestnuts | 72 g | 0,36 mg | 191 calories |
| Tomato juice | 242 g | 0,34 mg | 27 calories |
| Watermelon | 152 g | 0,22 mg | 36 calories |
| raw spinach | 100 g | 0,17 mg | 22 calories |
| Wheat germ | 14 g | 0,14 mg | 51 calories |
Symptoms of Vitamin B6 Deficiency:
Most people get sufficient amounts of vitamin B6 from the food they eat. However, some groups of people are more likely than others to have deficiencies of this vitamin, such as people with kidney problems or autoimmune diseases including celiac disease, rheumatoid arthritis, Crohn’s disease, ulcerative colitis or inflammatory bowel disease. .
Deficiency is therefore rare, but when deficiencies do occur, the first symptoms are anemia, itchy rash, scaly skin on the lips, cracks at the corners of the mouth, and a swollen tongue. Other symptoms of very low levels of vitamin B6 include depression, mental confusion and a weak immune system. Children who don’t get enough vitamin B6 can become irritable or suffer from seizures.
Contraindications Vitamin B6:
When is ingestion dangerous? In stroke recurrences and autism. Other cases where caution is needed in administration are:
In any case, each subject is a world in itself and the moment you have to take this vitamin for any problem, ask for the doctor’s advice, making an accurate description of your medical history.
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This vitamin is water soluble. In the case of deficiency, it is necessary to restore the correct levels daily, through food first, if necessary also use supplements, always following a specialist.