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
- 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|
|Sweet red potato||0.248 mg|
|Whole grain rice||0.509 mg|
|Blackstrap molasses||0.700 mg|
|Wheat germ||1.30 mg|
|Unsalted butter||0.003 mg|
|Nonfat milk||0.040 mg|
|Natural yogurt||0.053 mg|
|Fresh egg||0.139 mg|
|Camembert cheese||0.227 mg|
|Lean pork loin||0.527 mg|
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]