Where are B6 vitamins found? Vitamin B6 in food

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Vitamin B6 or, as it is also called, pyridoxine, is a substance that is very important for human he alth, because it is thanks to it that the assimilation 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 lot 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 chemical processesorganism. 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 most often the question of where B6 vitamins are contained is asked by patients with urolithiasis. 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 with food. The category of people who need a vitamin are:

• teenagers suffering from acne;
• people who can't lose weight no matter how hard they try;
• patients taking steroid drugs;
• women who take birth control or any other pill containing estrogen;
• pregnant women.

In addition, it is recommended to consume foods rich in vitamin B6 for all girls in the last two weeks of the menstrual cycle. It is during this period that the body produces the greatest amount of estrogen. Outperforms it in these terms.only the period of bearing a child, 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 the event 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, lack of 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 vitamin B6 deficiency, 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 rare, there are several factors that can contribute to this process. The most common reason for the lack of this element is considered to be a violation of the absorption of nutrients, which in turn leads to:

• taking certain medications;
• alcohol abuse;
• disorders 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.

Where are B6 vitamins found?

Pyridoxine is present in almost every product along with other vitamins and minerals, so a balanced diet is the key to the he alth of the body and the prevention of various diseases. However, there are particularly 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" for pyridoxine are:

• millet (0.52mg per 100g);
• barley grits (0.54 m/100 g);
• buckwheat flour (0.58m/100g);
• rice (0.54m/100g);
• soybeans (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.

The content of vitamin B6 in dairy products is minimal. For example, 100 grams of yogurt, kefir or milk contains only 0.05-0.06 mg of pyridoxine. The richest in this vitamin among dairy products are hard cheese and cottage cheese.

Vitamin B6 in fruits and vegetables

Fruits and vegetables are rightfully considered the he althiest and most vitamin-rich foods. That is why they are included in the diet on any diet, and parents try so hard to feed their children with them. VitaminB6 is also present in these he althy 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 - 0.29mg;
• quince, grapefruit, apple, cucumber, pomelo – 0.04 mg;
• pineapple, zucchini - 0, 11;
• orange, kiwi, raspberry – 0.06;
• eggplant, onion – 0.15;
• banana - 0, 37;
• grapes, gooseberries, lemon – 0.08;
• pomegranate, melon, beetroot, currant, feijoa, tangerine – 0.07;
• pear, potato, blackberry, plum – 0.03;
• cabbage - 0.1 to 0.28 mg;
• tomato, radish, persimmon - 0.1 mg.

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

What contains the highest amount of vitamin B6 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 he althy?

Composition of pistachios

Quite deservedly, the answer to the most common question about vitamin B6, which foods contain the largest amount, is pistachios. It is they who are considered the storehouse of this element, as well as many others.nutrients.

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 consist of at least 10% of he althy fats, since their lack leads to a significant deterioration in he alth.

Another 20% of pistachios (benefit and harm to 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 g).

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

Harmful of pistachios

The benefits of pistachios for the human body are invaluable, because they contain all the vitamins and minerals necessary to maintain he alth. 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 people with food allergies to avoid consuming thesenuts, as the consequences can be quite serious, up to anaphylactic shock.

Useful properties

The useful properties of pistachios include:

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

Many people call pistachios an effective aphrodisiac, because 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 has a positive effect on 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 offer the greatest he alth benefits, so don't neglect them in your diet.

Now it is clear where there is vitamin B6, what foods contain it 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.