What Is Vitamin B-6 And What Is Its Health Benefits?
|What Is Vitamin B-6 And What Is Its Health Benefits?||Darrell Miller||01/05/14|
January 05, 2014 09:19 AM
Author: Darrell Miller (email@example.com)
Subject: What Is Vitamin B-6 And What Is Its Health Benefits?
Vitamin B6 is a water soluble vitamin that is part of the vitamin B complex group that consists of pyridoxal (PL), pyridoxine (PN), pyridoxal 5 phosphate, pyridoxine 5 phosphate, 4-pyridoxic acid (PA), pyridoxamine 5 phosphate, and pyridoxamine. Pyridoxine is the form that is commonly given as a vitamin B-6 supplement. Vitamin B6 is also found in most multivitamin mineral supplements.
The benefits of vitamin B-6 include:
- It helps in the formation of red blood cells.
- It helps in the maintenance of healthy brain function.
- It plays a major role in the synthesis of antibodies that are used to fight diseases.
- It helps in the digestion and breakdown of proteins, hence if you have a high protein intake you need to use vitamin B6 supplements.
- It helps in the maintenance of normal nerve function and plays a key role in the synthesis of serotonin and dopamine. It also helps in normal communication between nerve cells.
- Research has shown that vitamin B-6 may help reduce the risk of heart disease by lowering the levels of the amino acid homocysteine.
- Although scientists have not yet proven the benefits of vitamin B-6 on premenstrual syndrome (PMS) studies have shown that it reduces the symptoms including irritability, bloating, anxiety and moodiness.
- The American Congress of Obstetricians and Gynecologists recommends the taking of vitamin B-6 supplements under the care of a doctor for vomiting and nausea during pregnancy.
The amount of vitamin B-6 that is needed daily by the body depends on age and sex. Men and women between the ages of 19 and 50 need 1.3mg/day, women who are 51 years and older need 1.5 mg/day, pregnant women need 1.9 mg/day, and men over 51 years need 1.7 mg/day.
Below are some of the foods that contain vitamin B6 (the amount of vitamin B6 they contain is in mg)
Fruits- per carrot juice contains 0.27 mg per 125mls, prune juice contains 0.30mg per 125 mls. and one avocado fruit contains 0.26 mg.
Grains- 30 g of wheat bran contains 0.35 mg of vitamin B6, 30 g of bran contains 0.20 mg
Meats- 75 g of cooked beef liver contain 0.76-0.78 mg, 75g of cooked beef contains 0.14-0.26 mg, 75 g of salmon or tuna contain around 0.67 mg, and other fish (trout, cod, mackerel, snapper, bluefish, and herring contain 0.30-0.39 mg.
Legumes- 0.75 of a cup of soybean contains 0.30 mg, 0.75 of a cup of chickpeas contains 0.84 mg, and 0.75 of a cup of lentils contains 0.26 mg.
The symptoms and signs of vitamin B6 deficiency include:
anemia, depression, convulsion, irritability, morning sickness, and sore tongue.
You can easily meet your daily requirements of vitamin B-6 by taking vitamin B-6 supplements. Athletes who are taking protein and amino supplements should also take vitamin B6 supplements to improve their body’s intake of the proteins and amino acids consumed.