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B6 Vitamin Review Article

 

Sourse of Vitamin B6Vitamin B6 is a component of the B-vitamin complex group and is soluble in water. The metabolically active form of this vitamin is pyridoxal phosphate or PLP. It is a cofactor in numerous reactions of amino acid metabolism, such as transamination, decarboxylation, and deamination. It is also essential in the process of enzymatic reaction that governs the discharging of glucose from glycogen. PLP is also involved in a lot of phases of neurotransmitter synthesis, macronutrient metabolism, histamine synthesis, gene expression, and hemoglobin synthesis and function. Vitamin B6 metabolism happens in the liver. It is deemed that intake of vitamin B6 can morning sickness due to pregnancy and alcoholic hangover symptoms. Moreover, it is believed that Vitamin B6 can significantly lessen the risk of colon cancer.

Vitamin B6 helps brain function and the body convert protein to energy.

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is part of the vitamin-B complex group and is also one of the most important and industrious nutrients in the human body. Vitamin B6 is an essential nutrient for a number of reasons. It plays a vital role in many of the chemical reactions that take place in the body, it helps in the formation of heme in red blood cells which carry oxygen around the body and it is essential to metabolize foods into energy. Continue reading...

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Pyridoxal phosphateThis vitamin also helps to lower stress, decrease symptoms of PMS, treat depression, lower cholesterol and reduce the risk of dental cavities. It also aids in the maintenance of nerve health and brain function. By not consuming a sufficient amount of B6 in your diet, you could be at risk of vitamin B6 deficiency, which manifests in symptoms such as tongue inflammation, irritability, fatigue, weakness and scale-like formations on the skin and mouth. It can also lead to depression and seizures.

To avoid vitamin B6 deficiency, you should attempt to include the following Vitamin B6-rich foods in your diet.

Vegetables

Most vegetables typically contain reasonable levels of vitamin B6, but there are some vegetable powerhouses that are B6-rich. Bell peppers, spinach, baked potatoes (skin included), green peas, yams, broccoli, asparagus and turnip greens are all excellent sources of vitamin B6. These vegetables are also, for the most part, low in fat and contain other vitamins and nutrients that are essential for good health.

Meat

Vitamin B6 can be found in many common and versatile meats. Chicken, turkey, beef, and pork are all excellent sources of the nutrient. One serving of roasted chicken breast contains as much as 0.64mg of B6 and the same amount of turkey contains 0.53mg. Because meats are easy to incorporate into your diet through simple recipes and even snacks such as sandwiches, increasing your B6 intake by the consumption of meats is simple and effective.

Fish

As with meats, certain fish are rich in vitamin B6. Cod, salmon, halibut, trout, tuna and snapper are just some examples of fish which contain high levels of B6 and can form part of a healthy, balanced diet. Yellowfin tuna is one of the best dietary sources of vitamin B6 with 1.8mg found in a single serving. In addition to this, it is one of the healthiest sources of the nutrient. A serving of baked snapper or salmon contains 0.53mg and halibut contains 0.45mg.

Wholegrains and Bran

Whole-wheat bread, cereals, bran and other wholegrains are rich in vitamin B6 and are probably already part of your daily diet. Wheat germ contains 3mg of vitamin B6 per 100g, making it one of the most valuable sources of the nutrient.

Nuts and Seeds

Peanuts, sunflower seeds, cashews and hazelnuts, which contain 0.6mg of 6 per serving are all good sources of vitamin B6 and can be eaten as snacks or added to popular recipes.

Beans and Legumes

Chickpeas, lentils and soybeans are just some examples of vitamin B6-rich beans and legumes. Kidney beans are another good source of the nutrient. By including a single serving of any of these foods with your meals, you can maintain your intake of vitamin B6 and lower the risk of experiencing B6 deficiency.

Vitamin B6 in the human body

Vitamin B6 helps the body to secrete norepinephrine and melatonin. Norepinephrine affects the mood and melatonin regulates the body clock and serotonin hormones. In addition, vitamin B6 helps in the normal development of the brain and allows it to function properly.
Vitamin B6 together with vitamin B12, and B9, that is, folic acid, helps to dominate the homocysteine levels in the blood and imparts natural help to the human body. In addition, vitamin B6 helps in the absorption of vitamin B12. Vitamin B6 also helps in the production of red and white blood cells.

A lack of vitamin B6 may cause weakness, irritation, difficulty concentrating, depression, memory loss for short time periods, and nervousness. Another condition that vitamin B6 can precipitate is the development of heart disease.

There exists an inverse relationship between vitamin B6 intake and the probability of suffering from a heart disease. Low consumption of vitamin B6 is likely to add to the chances of the development of a heart disease.


 

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