Foods rich in vitamin B6: list, fruits, benefits

Vitamin B6 plays an important role in the assimilation of food proteins. It is especially found in brewer’s yeast. What is our need for vitamin B6? Which foods contain the most vitamin B6? What are the signs of deficiency? Answers with Catherine Chedhomme-Fontaine.

What are the benefits of a vitamin B6 diet?

The vitamin B6 is B group vitamin. It’s a vitamin soluble in water. “It is an enzyme cofactor, a molecule that will do an action a enzyme can” informs Catherine Chedhomme-Fontaine, a nutritionist specializing in micronutrition. Vitamin B6 plays a role the main role of coenzyme in various metabolisms. “It intervenes in many mechanisms, especially in metabolism proteinenergy production, functioning of the nervous system” describes Catherine Chedhomme-Fontaine. Vitamin B6 also regulates the action of certain hormones and is necessary for growth, hematopoiesis (all mechanisms involved in the production of various blood cells), the immune system. Vitamin B6, like all B vitamins, also has benefits for skin, nails and hair. It actually interferes with metabolism of sulfur amino acids methionine and cysteine.

What is the list of foods rich in vitamin B6?

  • to yeast contains a lot of vitamin B6 – 2.6 mg of vitamin B6 per 100 g.
  • the germ of the wheat grain also in the form of flakes: 1.93 mg per 100 g.
  • to veal liver (boiled) of which 100 g of vitamin B6 is 0.71 mg,
  • salmon (0.46 mg 100 g),
  • mackerel (0.46 mg 100 g),
  • soy beans, (0.4 mg per 100 g),
  • chickpeas (0.24 mg 100 g),
  • lawyer (0.17 mg 100 g),
  • wheat,
  • lenses,
  • potatoes,
  • Brown rice,
  • chestnuts,
  • mushrooms.

Vitamin B6 is a vitamin when dissolved in water, it escapes with boiling water” – explains the nutritionist. That’s better prefers steaming save it.

Which fruits are rich in vitamin B6?

The only fruit rich in vitamin B6 with 0.32 mg of vitamin B6 per 100 g is the banana“, says Catherine Chedhomme-Fontaine. Other fruits contain very little vitamin B6, such as 0.07 mg per 100 g of pineapple, 0.03 mg per 100 g of apples and 0.02 mg per 100 g of peaches.Almonds contain slightly more vitamin B6 with 0.10 mg 100 g” emphasizes the nutritionist.

Where to find vitamin B6 when you are vegan?

Vegans can use legumes, avocado, mushrooms.It is ideal to supplement in a natural way brewer’s yeast or wheat germ flakes. One tablespoon a day is enough meet the needs of vitamin B6 recommends Catherine Chedhomme-Fontaine, who also advises cooking royal jelly or pollen medicinesboth are generally rich in B vitamins.

What is the recommended daily dose of vitamin B6?

The the recommended amount of vitamin B6 for adults is 1.8 mg per day, 0.6 mg per day for children and 0.5 mg per day for infants. Pregnant and lactating women have increased needs : the need for vitamin B6 is 2 mg per day“Reported by Catherine Chedhomme-Fontaine.

What to do if you are deficient in vitamin B6?

The vitamin B6 deficiency is rare. “This deficiency is often associated with other deficiencies” says the nutritionist. It’s not a lack of generally consumed food, oa deficiency due to an increased need for vitamin B6 not covered by food. “A excessive alcohol consumption increases the risk of vitamin B6 deficiencybecause liver works more and therefore consumes more micronutrients overall– informs Catherine Chedhomme-Fontaine. women with a oral contraceptives high estrogen, pregnant women, people suffering from chronic stress, as well as increased need for vitamin B6. Vitamin B6 deficiency is determined by a blood test. “You can ask for a blood test if you are at risk of deficiency or if you have it Symptoms of vitamin B6 deficiency: boring hairsoft nails, tiredness, skin problems (red lips), anxiety, numbness, tingling hands or feet… says the nutritionist.

Vitamin B6 may reduce the effectiveness of treatments for Parkinson’s disease

People who are deficient in vitamin B6 can supplement with food (brewer’s yeast flakes, wheat germ) or dietary supplements when nutritional supplements are not enough” She informs, warning that vitamin B6 supplements should not be taken without a proven deficiency. “In high doses (more than 25 mg per day), vitamin B6 is toxic and can cause neurological disorders.she warns.People being treated for Parkinson’s disease should avoid taking doses higher than 5 mg per day: vitamin B6 may reduce the effectiveness of their treatment.– she adds.

Thanks to Catherine Chedhomme-Fontaine, nutritionist specializing in micronutrition and author of Micronutrition and health. Increase Your Vitality With Diet, Mardaga Editions, 2022

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