Health benefits and dietary sources of Vitamin B6

Health benefits and dietary sources of Vitamin B6 water-soluble vitamin that is not stored in the body and discarded after its adoption. Vitamin B6 is fairly resistant to heat, but in contact with alkaline or ultraviolet loses its power.

Health benefits and dietary sources of Vitamin B6

Health benefits and dietary sources of Vitamin B6 daily recommended dose intake by adults

Significance and functions of vitamin B6: it allows communication between nerve cells, the production of new cells, accelerating carbohydrate metabolism and energy production of red blood cells and hemoglobin, protects the brain and nervous system, liver detoxification, has anti-inflammatory properties.

A deficiency of vitamin B6 can lead to health problems such as skin inflammation and scarring in her anxiety, mental confusion, forgetfulness, insomnia, weakening of the immune system, seizures, anemia. According to the National Academy of Sciences daily amount of vitamin B6 depends on gender and age.

1. Sunflower – ’28 obtain the body 19% of daily needs. 100 g containing 67% of this vitamin. Moreover, pumpkin seeds also contain vitamin B6.
2. Pistachios – rich in mineral oils, vitamins and minerals. 100 g fresh pistachios contain 1.12 mg of B6 and this corresponds to 56% of the daily needs of the body.
3. Fish – all edible species of fish, particularly tuna are high in vitamin B6. 100g tuna contains 1.04 mg of B6 and this corresponds to 56% of daily needs.

Health benefits of Vitamin B6

deficiency of vitamin B6 can lead to health problems

4. Liver – especially vitamin B6 contained in beef and turkey livers. 100 g liver of cattle contain 1.04 mg, equivalent to 52% of vitamin B6. 100 g turkey liver contains 0.83 mg of B6, which is 42% of the daily need.
5. Chicken and turkey meat – rich in protein, vitamins and minerals. 100 g of cooked turkey meat without fat contains 0.81 mg of B6, which corresponds to 40% of its need.
6. Dried fruits – all kinds of dried fruit, especially dried plums are a very good source of vitamin B6. Therefore 100g prunes contain 0.75 mg of vitamin B6 and corresponds to 37% of the recommended daily intake.
7. Bananas – very good source of potassium, but not to be underestimated contained vitamin B6. In 100 g of banana containing 0.37 mg of B6, which is 18% of its need.
8. Dried herbs and spices – for example, 1 tablespoon chili powder contains 0.29 mg of vitamin B6, which is 15%; 1 tablespoon dry mint-three percent of the daily need. Other spices that contain vitamin B6, are basil, turmeric, bay leaf, thyme, rosemary, tarragon, oregano, sage and garlic powder.
9. Avocados – 100 grams of avocado contain 0. 29 mg of the vitamin, which is 14% of daily needs.
10. Spinach – exclusive reserve of iron and at the same time rich in minerals and vitamins. At 100 g spinach contained 0. 24 mg of vitamin B6, which corresponds to 12% of daily intake.
11. Hazelnut – full of potassium, copper, useful oils rich in vitamin B6. 100 g contain 0.17 mg, which was 9%.
12. Garlic – a very healthy source of vitamin B6. Only 1 tsp or 1 clove garlic contains 0.04 mg of vitamin B6, which corresponds to 2% of the recommended daily intake.



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