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vitamin b6 benefits
Vitamin B6 Benefits: vegetables

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.
what does vitamin b6 do for the body
Vitamin B6 Benefits: Grains

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 asparagus0.110 mg
Watermelon0.144 mg
Raisin0.188 mg
Date0.192 mg
Cauliflower0.222 mg
Leek0.233 mg
Sweet red potato0.248 mg
Potato0.260 mg
Wheat0.272 mg
Avocado0.500 mg
Whole grain rice0.509 mg
Chickpea0.535 mg
Banana0.578 mg
Blackstrap molasses0.700 mg
Sesame0.790 mg
Garlic1.24 mg
Wheat germ1.30 mg
Bran1.30 mg
Unsalted butter0.003 mg
Nonfat milk0.040 mg
Natural yogurt0.053 mg
Hamburger0.070 mg
Fresh egg0.139 mg
Camembert cheese0.227 mg
Cod0.245 mg
Herring0.302 mg
Rabbit0.500 mg
Lean pork loin0.527 mg
Beefsteak0.530 mg
Salmon0.818 mg
% Daily Value (based on a 2,000 calorie diet)
Provided by 100 g of this food


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]

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