Chemical Composition: You can find vitamin B6 in foods in three chemical forms that are interchangeable within the body: pyridoxine, pyridoxal, and pyridoxamine.
Sources: Whole grains, legumes, and some fruits such as the banana are equal or superior to animal-based foods in vitamin B6. Vegetables are also a good source.
vitamin B6 benefits Function:
- Metabolism of proteins: It facilitates the absorption of amino acids and their assimilation to form body proteins.
- Metabolism of carbohydrates and fats: Allow the transformation of these nutrients into energy.
- Energy production within the cells of the nervous system
- Blood formation: It is involved in the synthesis of hemoglobin that forms the red blood cells.
Vitamin B6 Deficiency symptoms: Fatigue, nervousness, anemia, skin disorders.
Vitamin B6 Benefits
Increased need:
- Women taking oral contraceptives, pregnant, or who are nursing
- Tuberculosis patients that’s treated with isoniazid.
- Neuropsychological patients.
Loss during the processing of foods:
- Refining grains: up to 75%; because of this, white bread and pasta are low in this vitamin.
- Refined sugar: loss of all vitamin B6.
- Cooking: 25% to 50% loss.
- Freezing: 37% to 56% loss.
- Canning: 40% to 50% loss.
Vitamin B6 Sources
Per each 100 g or raw edible portion
| Canned asparagus | 0.110 mg |
| Watermelon | 0.144 mg |
| Raisin | 0.188 mg |
| Date | 0.192 mg |
| Cauliflower | 0.222 mg |
| Leek | 0.233 mg |
| Sweet red potato | 0.248 mg |
| Potato | 0.260 mg |
| Wheat | 0.272 mg |
| Avocado | 0.500 mg |
| Whole grain rice | 0.509 mg |
| Chickpea | 0.535 mg |
| Banana | 0.578 mg |
| Blackstrap molasses | 0.700 mg |
| Sesame | 0.790 mg |
| Garlic | 1.24 mg |
| Wheat germ | 1.30 mg |
| Bran | 1.30 mg |
| Unsalted butter | 0.003 mg |
| Nonfat milk | 0.040 mg |
| Natural yogurt | 0.053 mg |
| Hamburger | 0.070 mg |
| Fresh egg | 0.139 mg |
| Camembert cheese | 0.227 mg |
| Cod | 0.245 mg |
| Herring | 0.302 mg |
| Rabbit | 0.500 mg |
| Lean pork loin | 0.527 mg |
| Beefsteak | 0.530 mg |
| Salmon | 0.818 mg |
Provided by 100 g of this food
REFERENCES
George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 393. Print. [Vitamin B6 Benefits]
