Vitamin B6 or pyridoxine is a water-soluble B group vitamin that does not accumulate in tissues, is excreted together with urine and in some quantity is produced by the intestinal microflora for its own intestinal and liver needs.
Vitamin B6 is found in both plant and animal food. That is why the shortage in pyridoxine is a non-typical phenomenon, as with a balanced diet an additional method is not required.
The daily requirement of vitamin B6 is 2 mg for an adult. However, there are several categories of people who need
- increase this dose up to 5 mg:
- pregnancy and lactation;
- people with cardiovascular diseases;
- with increased physical exertion;
- during severe stress;
- in old age;
- when consuming an increased amount of protein.
Let's talk about the presence of vitamin B6 in food.
Animal food
- liver of chicken and beef;
- a hen;
- tuna;
- sardine;
- mackerel.
Plant food
- cedar nuts;
- sea buckthorn;
- hazelnut;
- Walnut;
- bananas;
- Bell pepper;
- potato;
- millet;
- Garnet.
Vitamin B6 in products with heat treatment is destroyed by only 25-30%, while during cooking, part of the vitamin remains in the water. Pyridoxine is destroyed by exposure to sunlight.
Benefit
Important properties of vitamin B6 are primarily involved in the synthesis of proteins, antibodies and hemoglobin. Pyridoxine plays an important role in the assimilation of fats, proteins, carbohydrates, and also in the formation of enzymes . Pyridoxine is necessary for the normal functioning of the brain and the nervous system. It is involved in the synthesis of amino acids and nucleic acids.
In the daily diet should include foods containing vitamin B6 because without it deterioration of the absorption of B12 and violated compounds with Mg.
Signs of a deficit:
- irritability;
- apathy, drowsiness;
- convulsions, numbness of the limbs;
- cracks in the corners of the mouth;
- cracks in the lips;
- dry skin;
- loss of appetite;
- cessation of growth (in children).
Lack of B6 occurs with infections of the intestine, liver failure, radiation sickness. It worsens the absorption of pyridoxine and the intake of antibiotics, birth control pills, and antituberculous drugs.
Overdose
Poisoning with vitamin B6 is possible only with long-term doses above 100 mg / day. In this case, nausea may occur, loss of sensitivity of the limbs.