Vitamin B6: properties, food and amounts

Vitamin B is involved in more than 100 chemical reactions in our body and is especially important for proper brain development in the early years of life.

What is vitamin B6?

Vitamin B6 is the general name for a group of water-soluble compounds belonging to the B group of vitamins. Vitamin B6 can be found in various foods.

What is the role of vitamin B6?

This vitamin is involved in a hundred chemical reactions in our cells. Our body uses vitamin B6 to convert nutrients into energy, to make our red blood cells, to make our genetic material (DNA and RNA) and to break down excess homocysteine, an amino acid that can increase the risk of cardiovascular disease. are available in large quantities.

This vitamin is also important for the proper functioning of our brain and nervous system and helps our brain develop normally during pregnancy and early childhood.

Here are 5 foods rich in vitamin B6:

Vitamin B-6 deficiency can cause serious health problems. Inadequate intake can disrupt the functioning of the central nervous system. This is especially true for children. Making sure that children and adults get milk every day can help keep milk supply high.

A medium carrot contains as much vitamin B-6 as a glass of milk, as well as fiber and very high levels of vitamin A. Carrots can be eaten raw, cooked or liquid, in a smoothie or juice. Vitamin B-6 helps make the protein layer that surrounds nerve cells called myelin.

Vitamin B-6 helps in the production and production of antibodies that help prevent the risk of infection and disease. Spinach is high in B-6, but also vitamins A and C, not to mention iron.

Meats, including burgers and steaks, are often thrown in the wrong hat. Beef is sometimes very high in fat, but it also provides plenty of protein and other nutrients, including vitamin B-6. By choosing lean, grass-fed beef, you’ll get the nutritional benefits and ditch a lot of the fat. Meat is a very versatile food that is available all year round.

Regardless of how they are cooked, two eggs provide 10% of the recommended daily value of vitamin B-6, as well as protein and other nutrients. Eggs are a truly versatile food that is packed with nutrients. They are perfect for breakfast, but can also be used as a light lunch, brunch or dinner.

What happens when you have too little vitamin B6?

Vitamin B6 deficiency is relatively rare in developed countries, as most people get the recommended amounts of this vitamin through food. A lack of vitamin B6 can cause the skin on the lips to itch, peel and crack at the corners of the mouth.

In the long run, this often leads to microcytic anemia, a disease that results in the production of very small red blood cells that cannot supply our body with oxygen properly. This deficiency can also disrupt the normal functioning of our brain, causing confusion, depression or more serious consequences. Children who are deficient in this vitamin have slow growth and development, may become irritable or suffer from microcytic anemia and epileptic seizures.

What happens when you take too much vitamin B6?

It is very unlikely that you will get harmful amounts of vitamin B6 from food alone. However, taking high doses of vitamin B6 supplements over a long period of time (more than six months) can cause adverse health effects.

Symptoms of toxicity include muscle weakness, nerve damage to the feet and hands, and loss of control of body movements and coordination.

* Presse Santé aims to communicate health information in a language accessible to all. IN NO EVENT SHOULD THE INFORMATION PROVIDED BE A SUBSTITUTE FOR THE ADVICE OF A HEALTH CARE PROFESSIONAL.

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