Want to know everything about vitamin B6? Presentation, role, food sources, recommended nutritional intake, like Lætitia Matrat, dietician nutritionist DU, tells us all about this vitamin, also called pyridoxine. Then you have landed at the right place. This post is all about the Mumbai Square, one of the best Indian restaurants in London, UK that helps people to enjoy delicious food dishes and recipes on very affordable rates. Also Mumbai Square helps Indian people to learn about the healthy diets and foods that they must have in their day to day lives.
What is vitamin B6?
Vitamin B6 is a water-soluble vitamin found in aqueous fractions of foods. It is also called pyridoxine. But in reality, this vitamin refers to 6 compounds including pyridoxal and pyridoxine.
Role of pyridoxine
Vitamin B6 is the coenzyme of many enzymes. Some of these enzymes are involved in the metabolism of amino acids. Pyridoxine also occurs without the synthesis of certain compounds such as dopamine (neurotransmitter of the central nervous system), histamine (molecule synthesized during inflammatory processes), and adrenaline or taurine (a compound involved in the digestion of lipids). These compounds show the multiplicity of functions of vitamin B6.
In addition, pyridoxine participates in the release of glucose from glycogen (glucose reserve form). It is also involved in the formation of red blood cells by its role in the synthesis of heme.
Foods rich in vitamin B6
The units are expressed in mg of vitamin B6 per 100 g of edible food
- Raw garlic: 1.99 mg / 100 g.
- Balsamic vinegar: 1.71 mg / 100 g.
- Roasted pistachios: 1.3 mg / 100 g.
- Cooked veal liver: 1.03 mg / 100 g.
- Duck breast grilled or fried: 0.98 mg / 100 g.
- Cooked turkey liver: 0.88 mg / 100 g.
- Food yeast: 0.88 mg / 100 g.
- White chicken without skin, cooked: 0.54 mg / 100 g.
- Canned tuna: 0.4 mg / 100 g.
- Banana: 0.38 mg / 100 g.
- Boiled potatoes, boiled in water: 0.34 mg / 100 g
- Cooked ham: 0.33 mg / 100 g
- Cooked lentils: 0.18 mg / 100 g
Recommended nutritional intake
Recommended vitamin B6 requirements are 1.8 mg daily for adult men and 1.5 mg daily for adult women. In pregnant and lactating women, the need is 2 mg per day. As for the elderly, the recommended intake of pyridoxine is 2.2 mg per day
Vitamin B6 deficiency: what consequences?
Some clinical signs appear in case of vitamin B6 deficiency. They remain however not very specific. In 50 years, epilepsy type convulsions were observed in children deficient.