What foods contain vitamin B6? Why is pyridoxine so important for our body and who especially needs it? Indications, hypo- and hypervitaminosis.

Discovery of pyridoxine

The history of the discovery of pyridoxine is connected with the search for remedies for the treatment of pellagra, a severe disease that was common until the middle of the last century. Goldberger in 1926 concluded that the manifestations of pellagra are not affected by B2 either, but are relieved by the action of yeast fed to animals. An unknown component in yeast was named "rat factor", and later, in 1936, it was already isolated, synthesized and called vitamin B6. However, he could not cure pellagra of a person - the lack of nicotinic acid () was to blame.

Soon, scientists found that the process of transamination of amino acids (protein components) is possible only with the participation of pyridoxine.

And only in 1944, the American E. Snell managed to isolate 2 more varieties of this vitamin: pyridoxamine and pyridoxal.

The action of vitamin B6

The most important activity of vitamin B6 is to ensure the exchange of amino acids, which are the building blocks of vital proteins. The state of health will depend on how much our body absorbs the amount of proteins. Therefore, with excessive consumption of meat or protein foods, the body “expends” almost all pyridoxine from the liver and intestines to assimilate these components, which is the reason for its deficiency.

The same thing happens during the struggle with stress: the entire reserve of the vitamin is depleted and again there is a lack of it. All this gives rise to a violation of amino acid metabolism and the appearance of various diseases.

Pyridoxine also plays an important role in carbon metabolism reactions: the carbons accumulated in the liver and muscles enter the bloodstream, which gives the cells the right amount of glucose for energy production.

Vitamin B6 interaction

Even when heated in the presence of alkalis and acids, pyridoxine is quite stable. It is soluble in water and ethyl alcohol. The sun's rays quickly destroy it. Pyridoxine is absorbed by the body 4 times better when taken with riboflavin.

In the presence of cobalamin and folic acid, vitamin B6 converts the amino acid methionine into a compound needed to strengthen connective tissues. In the absence of these vitamins, a harmful substance begins to form in the cells, causing negative changes in the bone tissue.

Destroy vitamin B6 birth control pills: already 3 hours after taking such drugs, its level in the blood decreases by 20%.

Deficiency can also lead to anti-tuberculosis, anticonvulsant drugs.

Wheat sprouts, soybeans, bananas, avocados (learn about), spinach, walnuts, bran, poultry, liver,.

Daily requirement B6

For an adult, it is 2-3 mg per day.

Increased doses of vitamin B6 are necessary in the following cases:

• Physiological and psychological stress;
• heart disease;
• Heavy physical activity and sports;
• Taking contraceptives;
• infectious diseases;
• Lack of blood sugar;
• Pregnancy and lactation;
• At the onset of menopause and during the menstrual cycle.

Consequences of shortage and overdose of pyridoxine

Hypovitaminosis:

• There is loss of appetite and weight loss;
• Anemia develops;
• Disorientation occurs, memory and attention are disturbed;
• The skin becomes lemon-yellow, dermatitis occurs;
• Headaches, irritability, fatigue appear.

Hypervitaminosis is characterized by circulatory disorders in the extremities and, in some cases, the appearance of allergic reactions. Doses of 200 to 5000 mg cause numbness and tingling in the arms and legs, loss of sensation in these areas.

Vitamin B6 or, as it is also called, pyridoxine, is a substance that is very important for human health, because it is thanks to it that the absorption of unsaturated fatty acids, the normal functioning of all muscles, including the heart, and their effective relaxation occur. As a rule, this element is independently generated by the body in the volumes it needs, but when there is a need for additional "feeding", food products containing vitamin B6 in large quantities come to the rescue.

It is worth noting that there are quite a few of them, however, according to doctors, it is much more important not to find the source of this substance, but to try to keep it. The problem is that many foods are completely stripped of vitamin B6 during processing. What to do in such cases and what to eat for people with a lack of this vitamin, this article will tell.

Properties of vitamin B6

Vitamin B6 is an important element, without which it is impossible to imagine human life, as it takes part in most of the chemical processes of the body. One of its main purposes is to help in the metabolism of proteins and fats. The more of these substances a person consumes, the more vitamin B6 he needs to digest them.

If there is a lack of vitamin B6, the body blocks the enzyme responsible for converting oxalic acid into soluble compounds. Thus, there is a failure in metabolic processes, which can result in unpleasant consequences in the form of stones or sand in the kidneys.

That is why patients with urolithiasis are most often asked where vitamins B6 are contained. In the 1970s, Harvard specialists managed to cure 79% of such patients with vitamin B6 and magnesium.

Who needs it

Before looking for an answer to the question of where vitamin B6 is found in the largest quantities, it is worth finding out who and why needs an additional intake of this substance along with food. The category of people who need a vitamin includes:

• teenagers suffering from acne;
• people who, with all their efforts, cannot lose weight;
• patients taking drugs with steroids;
• women who take birth control or any other pill containing estrogen;
• pregnant women.

In addition, it is recommended that all girls consume foods rich in vitamin B6 in the last two weeks of the menstrual cycle. It is during this period that the body produces the greatest amount of estrogen. Only the period of bearing a child surpasses it in these indicators, during which expectant mothers are often prescribed drugs containing vitamin B6.

Vitamin B6 deficiency

The formation of sand and kidney stones are not the only negative consequences that can occur in case of a lack of vitamin B6 in the body. In the course of scientific research, it has been established that a lack of this substance can also lead to the development of diseases of the middle ear.

Vitamin B6 deficiency also manifests itself in the form of fatigue, tingling in the limbs, depression or insomnia, impaired coordination, confusion. In addition, the lack of a proper amount of vitamin in the body can also affect the appearance of a person. In people with a deficiency of vitamin B6, oily skin becomes very quickly, peeling and cracks are observed on its surface (or on the lips), severe itching, inflammation of the tongue.

Causes of Vitamin Deficiency

Although vitamin B6 deficiency is quite rare, there are several factors that can contribute to this process. The most common reason for the lack of this element is a violation of the absorption of nutrients, which in turn leads to:

• taking certain medications;
• alcohol abuse;
• disruption of the central nervous system;
• chronic diarrhea.

However, as mentioned above, the lack of this vitamin is quite rare, because almost every food contains a small part of it.

Pyridoxine is present in almost every product along with other vitamins and minerals, so a balanced diet is the key to the health of the body and the prevention of various diseases. However, there are especially rich sources of pyridoxine. For example, the content of vitamin B6 in meat and fish is much higher than that of fruits and vegetables.

A lot of this substance is present in various cereals. The most "generous" on pyridoxine are:

• millet (0.52 mg per 100 g);
• barley groats (0.54 m / 100 g);
• buckwheat flour (0.58 m / 100 g);
• rice (0.54 m / 100 g);
• soy (0.85 m per 100 g).

Also, vitamin B6 can be found in products made from various cereals and grains. Their list includes oatmeal, wheat and Borodino bread, bread made from selected flour, "Rizhsky" and whole grain.

Vitamin B6 in vegetables and fruits

Fruits and vegetables are rightfully considered the most useful and rich in vitamins food. That is why they are included in the diet on any diet, and parents try so hard to feed their children with them. Vitamin B6 is also present in these healthy treats. Below is detailed information on the content of this substance in fruits, vegetables and berries per 100 grams:

• apricot, watermelon, cherry, strawberry - 0.05 mg;
• avocado - 0.29 mg;
• quince, grapefruit, apple, cucumber, pomelo - 0.04 mg;
• pineapple, marrow - 0.11;
• orange, kiwi, raspberry - 0.06;
• eggplant, onion - 0.15;
• banana - 0.37;
• grapes, gooseberries, lemon - 0.08;
• pomegranate, melon, beet, currant, feijoa, mandarin - 0.07;
• pear, potato, blackberry, plum - 0.03;
• cabbage - from 0.1 to 0.28 mg;
• tomato, radish, persimmon - 0.1 mg.

This list is endless, since vitamin B6, albeit in small quantities, is necessarily present in any vegetable and fruit, as well as greens, mushrooms, legumes and nuts.

What contains vitamin B6 in the largest amount is pistachios. They are considered the richest source of this substance. After eating 100 grams of these delicious nuts, a person immediately receives 1.7 mg of pyridoxine, which is a record figure among other products. However, does this mean that pistachios are really that healthy?

Composition of pistachios

Quite deservedly, the answer to the most common question about vitamin B6, which foods contain the largest amount, is pistachios. They are considered a storehouse of this element, as well as many other useful substances.

Like most other nuts, pistachios are considered the main source of natural fats necessary for the formation of a number of hormones in the human body. WHO has established that the daily diet of an adult should contain at least 10% of healthy fats, since their lack leads to a significant deterioration in health.

Another 20% of pistachios (the benefits and harms for the body will be described in detail below) consist of protein, the remaining components per 100 g: water (10 g), carbohydrates (7 g), ash substances (3 g), dietary fiber (0. 03 d).

These nuts are rich in various types of fats, including saturated (6 g), monounsaturated fats (23.17 g) and polyunsaturated fats (about 13.5 g). Also in pistachios, the amino acid series is quite widely represented, for example, tryptophan, isoleucine and valine. In addition to them, these crunchy "sources of life" contain 9 more amino acids.

Harm of pistachios

The benefits of pistachios for the human body are invaluable, because they contain all the vitamins and minerals necessary to maintain health. However, given such an "impressive" composition, it is not surprising that the nutritional value of pistachios is as much as 660 kcal! People who care about their figure should not lean too much on these nuts - 10-20 grams are enough to fill the daily needs of the body.

It is worth noting that pistachios are also a strong allergen. It is best for those with food allergies to avoid consuming these nuts, as the consequences can be quite severe, including anaphylactic shock.

Beneficial features

Benefits of pistachios include:

• reduction in the development of cardiovascular diseases;
• removal of excess cholesterol from the body;
• improvement of blood composition;
• beneficial effect on vision;
• fight against free radicals;
• improving bowel function;
• cleansing the body of toxins and toxins.

Many call pistachios an effective aphrodisiac, due to the fact that they improve sexual functions in men. The fact is that pistachios improve the condition of the blood and lead to the activation of the blood flow, which positively affects the reproductive function.

In addition, pistachios are recommended for people with a high intellectual load, as they activate the nervous system. Therefore, if we talk about the topic: "What are pistachios? The benefits and harms of pistachios for the human body," the result will be unambiguous. When consumed properly, these nuts provide the maximum health benefits, so you should not neglect them when compiling your diet.

Now it’s clear where vitamin B6 is, what foods it contains, and who should pay special attention to this substance. Also, we should not forget about other vitamins, because they are all just as important for maintaining normal life.

When planning a complete diet, you need to know where vitamin B6 is found. Without pyridoxine, the full functioning of the body is impossible. The compound tends to dissolve in water. It is resistant to high temperatures, which explains the safety in products after cooking.

Vitamin B6 is destroyed by ultraviolet rays. It is better to fill the shortage in a natural way. In some cases, it is recommended to take special preparations containing pyridoxine.

Vitamin B6 performs many functions. Its main purpose is to participate in the metabolism of amino acids. They form protein molecules. With a deficiency of pyridoxine, pathological processes develop.

The compound promotes the production of an enzyme in the liver, which is necessary for the absorption of protein substances. In stressful situations, the need for vitamin B6 increases, since active protein compounds are synthesized from amino acids.

• direct participation in the synthesis of red blood cells and hemoglobin;
• maintaining the balance of sodium, potassium and fluids;
• ensuring the full functioning of the nervous system;
• uniform distribution of glucose throughout the tissues of the body;
• participation in the metabolism of fats, carbohydrates;
• strengthening immunity by stimulating the formation of antibodies.

In order for the performance of these functions not to be disturbed, you need to eat foods that contain vitamin B6 daily.

What foods contain vitamin B6?

The maximum content of pyridoxine is observed in foods of animal origin:

• beef, lamb, pork;
• chicken meat;
• oysters and shrimp;
• chicken eggs;
• liver and other offal;
• dairy products, in particular cottage cheese and cheese.

Plant foods also contain vitamin B6:

• tomatoes;
• carrot;
• sprouted grains;
• nuts, legumes and cereals;
• sunflower seeds.

The content of pyridoxine was also found in medicinal plants. The compound is found in alfalfa, plantain, and other herbs. In a healthy body, part of the vitamin is synthesized by the intestinal microflora. It is important not only to eat foods rich in this biologically active substance, but also to know how to maintain its maximum concentration in food.

A complete diet should be rich in meat, seafood, cereals. It is useful to eat a handful of walnuts or hazelnuts a day. The content of vitamin B6 in brewer's yeast was revealed.

But modern factory technologies contribute to the loss of its useful properties. In case of deficiency, it is recommended to make up for the shortage by using tablets with brewer's yeast extract. They can be bought at every pharmacy without a prescription.

On the preservation of vitamin B6 in food

When freezing fresh vegetables and fruits, processing meat, the content of vitamin B6 is significantly lost. In bread made using wheat flour, only 1/5 of the pyridoxine present in the unrefined grain is retained.

More than 90% of the compound remains in the water in which the rice was cooked. It also happens when potatoes are boiled. Food preservation results in a loss of 57-77% of the component.
From plant foods, bananas are recognized as the best source of vitamin B6 for residents of those regions where they grow all year round. You can save the value of potatoes by cooking them in the oven or double boiler.

And eating nuts, peanuts and sunflower seeds will help enrich the body with this vital compound. When baking pies, it is recommended to replace part of the flour with bran. Then the products will have a high content of pyridoxine.

Which groups of people especially need vitamin B6?

Although part of pyridoxine is synthesized in the intestines, the compound must be present in the daily diet. The daily norm for a person is 2-3 mg.
Here are the cases in which the daily dose of the substance is recommended to be increased:

• the period of bearing a child and breastfeeding;
• taking oral hormonal contraceptives or drugs containing the hormone estrogen;
• the use of medications containing steroid hormones;
• premenstrual period;
• acne in adolescence, due to the increased functioning of the fatty glands;
• unsuccessful attempts to lose weight (the cause may be a lack of vitamin B6);
• high predisposition to diseases of the heart and blood vessels, increased pressure.

In all these cases, it is necessary to eat food products in which the vitamin content is maximum. With acne, topical use of products containing pyridoxine is also prescribed.

Vitamin B6 deficiency

Pyridoxine deficiency provokes the development of more than a hundred diagnoses. If the body is deficient in the compound, the proteins are no longer absorbed. If the patient eats a lot of protein foods, all vitamin b6 is spent on its absorption. Then its reserves are taken from the liver, intestinal tissues and other organs.

Modern man is subject to stressful situations. Pyridoxine, which is in reserve, is quickly consumed. As a result, protein metabolism is also disturbed. It is much more difficult to bring it back to normal. Vitamin B6 deficiency contributes to the imbalance of sodium and potassium. Excess fluid is not excreted from the body.

This explains the appearance of edema on the face and limbs. When the process of supplying nerve cells with glucose is disrupted, a person experiences rapid fatigue, frequent nervousness and sleep disturbance. The adrenal glands release more adrenaline, causing people to become agitated and aggressive. If deficiency is suspected, it is necessary to control the content of foods enriched with vitamin B6 in the diet.

Much less often there is an overabundance. Pyridoxine is excreted in the urine. Upon receipt of it in large doses, numbness of the hands, a slight nervous breakdown are possible. Symptoms stop when vitamin B6 is eliminated from the body.

To prevent the development of deficiency, it is necessary to eat foods enriched with pyridoxine and other B vitamins daily. And for the absorption of other important components, the diet should include proteins, fats, carbohydrates, organic acids in the right ratio.

Vitamin B6 (pyridoxine) is a water-soluble element that performs various tasks in the human body, the main of which is the establishment of the functioning of metabolic processes and the construction of proteins. This element is involved in the production of "hormones of happiness", which are responsible for sound sleep, good mood and appetite.

Tuna contains a lot of vitamin B6

Pyridoxine prevents various kinds of skin and nervous disorders, prevents aging by synthesizing nucleic acids. It has the effect of a natural diuretic, and also reduces cramps in the limbs.

The main functions of vitamin B6:

• Support for the functioning of the nervous system;
• Maintaining hormonal levels in the female body;
• Prevention of cardiovascular diseases and diabetes;
• Strengthening immunity and hair growth.

Vitamin B6 is a very important element for the health of the immune system. Responsible for the balance of potassium and sodium in the body, which prevents the occurrence of edema. In addition to protein metabolism, this element plays an important role in the metabolism of fats and carbohydrates. Pyridoxine supplies the body with glucose, releasing it into the blood from carbohydrates accumulated in the liver and muscles.

Sources of Vitamin B6

A large amount of pyridoxine contained in food is lost due to canning (57-77%) and freezing (20%). Heat treatment also adversely affects vitamin B6, with heat exposure, about 90% of the total pyridoxine content in food is lost.

plant sources

• Vegetables - potatoes, green leafy vegetables (Brussels sprouts, asparagus, celery), corn, peppers, cauliflower, Bulgarian spinach, tomatoes;
• Fruits - bananas, avocados, melon, citrus fruits;
• Berries - strawberries;
• Nuts - hazelnuts, walnuts, peanuts;
• Cereals - buckwheat, flour (unrefined grain), bran, rice;
• Legumes, garlic and soy;
• Sunflower seeds.

Animal sources

• Meat - chicken, beef;
• Fish - cod, tuna;
• Offal - liver of cattle and cod, heart, kidneys;
• Seafood - oysters;
• Egg yolk and dairy products.

Medicines containing pyridoxine are taken orally after a meal, intramuscular, intravenous and subcutaneous injections are also possible, which are prescribed if it is impossible to ingest (for example, with vomiting) and if the absorption of this element in the intestine is impaired.

Daily Value for Children

• 0-6 months - 0.5 mg;
• From six months to 1 year - 0.6 mg;
• 1-3 years - 0.9 mg;
• 4-6 years - 1.3 mg;
• 7-10 years - 1.6 mg.

Daily Value for Men

Persons who are addicted to alcoholic beverages and smoking need an increased dosage of pyridoxine daily. Stressful situations and increased loads also require a large consumption of this substance in the body.

• 11-14 years - 1.8 mg;
• 15-18 years - 2 mg;
• 19-59 years - 2 mg;
• 60-74 years - 2.2 mg;
• 75 years and over - 2.2 mg.

Daily Value for Women

Pyridoxine is an indispensable element for women's health. Thanks to its balance in the body, premenstrual syndrome, menopause and pregnancy are greatly facilitated. Its need increases during the period of use of contraceptive pills. Thanks to vitamin B6, the balance of female sex hormones is normalized, and some forms of cancer are prevented.

• 11-14 years old - 1.6 mg;
• 15-18 years - 1.6 mg;
• 19-59 years - 1.8 mg;
• 60-74 years - 2 mg;
• 75 years and over - 2 mg;
• Pregnancy - +0.3 mg;
• Lactation - + 0.5 mg.

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Signs of a Vitamin B6 Deficiency

More than a hundred varieties of various diseases are a consequence of vitamin B6 deficiency in the body. The lack of this element is very difficult to identify at the very beginning, as a result of which the development of diseases occurs.

Symptoms of pyridoxine deficiency:

1. Irritability, convulsions, lethargy, depressive states, insomnia;
2. Dermatitis on the skin of the face, seborrhea, cheilosis (the appearance of cracks on the lips), stomatitis;
3. Vomiting, nausea and loss of appetite (especially during pregnancy);
4. Polyneuritis of the lower and upper extremities, conjunctivitis.

Causes of hypovitaminosis

Reasonably and finely balanced in the human body, the process of interaction of pyridoxine and proteins is very sensitive, therefore it is easily disturbed. Stressful situations or eating a large amount of protein with food can affect the absorption of pyridoxine, which negatively affects its amount in the body. That is, eating meat products three times a day and stress hormones absorb the entire supply of vitamin B6 in the body, which is located in the cells of the liver and intestines.

Signs of an overdose of pyridoxine

Vitamin B6 is well tolerated in all forms. Adverse reactions after taking large doses of this vitamin daily, over a long period, did not reveal any negative and side effects.

Vitamin B6 or pyridoxine is important for our body, it helps to increase the number of antibodies and increase their quality. It can be argued that B6 is involved in protecting our health from various infections and viruses, protects the immune system. Pyridoxine is involved in the enrichment of nerve cells with glucose - it contributes to the removal of carbohydrates from the liver and muscles and their delivery to the circulatory system. In addition, B6 acts as a booster of amino acids, each of which has its own functions in our body and is involved in various biochemical processes.

What foods contain vitamin B6

Product, 100 g	Vitamin B6 content, mg
Beans	0,9
Walnuts	0,8
Sea buckthorn	0,8
Tuna	0,8
Mackerel	0,8
Liver (beef, chicken)	0,7
Sardine	0,7
Horseradish	0,7
Hazelnut	0,7
Garlic	0,6
Pomegranate	0,5
Millet	0,5
Bell pepper	0,5
Chicken meat	0,5
Pine nuts	0,12

A sufficiently large amount of pyridoxine was found in food to provide our body with a daily allowance and not resort to pharmaceuticals. These products are available in all regions of our country and many of them go into the daily diet of most Russians.

Herbal products

There is a lot of the described vitamin in legumes, especially in soy and beans. A lot of vitamin in the sprouts of wheat grains. A sufficient amount of pyridoxine in nuts - walnuts and hazelnuts. Of the cereals in which B6 was found, the following can be distinguished:

• barley;
• buckwheat;
• oatmeal;
• millet.

If we talk about vegetables, root crops and cereals, then pyridoxine is found in potatoes, corn, peppers, garlic and cabbage (white cabbage).

Of the fruits that can "boast" a high content of B6, pomegranate and banana can be distinguished.

Pyridoxine is found in flour, which means it is available to us in bread, bakery, pastries, crackers and cookies.

Animal Products

From meat products containing pyridoxine, the following can be distinguished (in descending order of the concentration of the described vitamin):

• beef liver and kidneys;
• beef
• rabbit meat;
• fatty pork;
• mutton;
• chicken meat.

From dairy products rich in pyridoxine, cheese and cottage cheese can be distinguished. B6 is also found in eggs (but this product should not be abused, because eggs are one of the champions in the delivery of cholesterol to our body).

The following types of fish can boast of a relatively high content of the described vitamin:

• tuna;
• mackerel;
• sardine;
• Cod liver.

Unfortunately, in the process of preparing the listed products rich in pyridoxine, most of the nutrients are lost. For example, during the heat treatment of meat products, more than half of the nutrients are lost. If we cook porridge from cereals rich in B6, then as a result, no more than 10% of the contained useful elements get to our table. The situation is a little easier with freezing - at the exit we get about 30% of the total composition of vitamin B6, when canning less - about 20%, and sometimes even less (it all depends on the time and intensity of heat treatment).

Daily Value and B6 Deficiency

When getting the required amount of pyridoxine is easy. For adults, the daily norm ranges from 1.7 to 2.2 mg. For people whose activities are associated with high physical exertion, emotional stress, exposure to radiation or exposure to pesticides, this daily volume must be increased.

The same applies to people taking antidepressants, contraceptive medications. Increasing the dose of daily B6 is also necessary for smokers and those who abuse alcohol.

Due to the fact that B6 is found in a large number of foods available on the market and often present in our diet, usually a lack of pyridoxine is extremely rare, but with depression, alcoholism, the abuse of fatty, protein foods, when taking certain types of drugs, B6 deficiency may develop. In this case, the following symptoms are possible:

1. loss of appetite;
2. weakness;
3. dizziness;
4. nausea, vomiting;
5. decreased mental reactions, lethargy;
6. bad dream.

If the deficiency of pyridoxine in the body is not restored, then more serious ones can be added to these unpleasant symptoms:

1. depression and constant anxiety;
2. numbness of the limbs;
3. convulsions;
4. dermatitis and stomatitis in various areas of the skin, mucous membranes and tissues.

Pyridoxine has low toxicity, so cases of overdose of vitamin B6 are extremely rare, with the exception of individual intolerance by the body. Having an idea of ​​what foods contain vitamin B6, it is easy to organize your diet and maintain the concentration of pyridoxine at a sufficient level. But if this is not enough (the conditions of life or activity do not allow), then the deficiency of the described vitamin can be replenished with the help of dietary supplements, in the form of tablets or injections, but only after consultation with the attending physician.