What foods contain Vitamin B6 (B6). Table, list

Pyridoxine is classified as a water-soluble element. They perform various functions in the human body. The main one is the control of metabolism and the construction of proteins. It is also believed that this vitamin produces hormones of joy and positive mood. It improves the quality of a person's sleep and general well-being.

There is already a lot of information about vitamin B6, but we will consider and outline the most important points of the need for this vitamin for a person, its use and excess. Let's take a closer look at what products contain Vitamin B6, or scientifically - pyridoxine.

Pyridoxine is essential to prevent skin disorders and slow cell aging as a result of nucleic acid synthesis.

Vitamin B6 accelerates diuretic function removing excess masses of human organs. He is fine copes with limb crampsif it is in abundance in the body. Besides these, vitamin also performs the following functions:

• Controls the activity of the nervous system;
• Supports hormonal levels in the body;
• Suitable for preventing heart disease;
• Helps to strengthen the immune system and promote hair growth.

Also, this substance is necessary for strengthening immunity human. It provides the body with the right amount of sodium and prevents edema. This beneficial element improves protein metabolism and is a source of glucose in the body. It is transported to the blood plasma from carbohydrates, which accumulate in the muscles.

People who need pyridoxine

Pyridoxine (vitamin B6) is more necessary for certain categories of people. Therefore, it is necessary to know which foods contain this substance in order to consume it regularly.

At one time, American scientists discovered several vitamins useful for human immunity at once. Among them, it is worth highlighting thiamine and biotin. For twenty years they have been researching the properties of pyridoxine. It was concluded that this substance is required in considerable quantities. pregnant women, people with weakened immune systems and adolescents for the full growth of the body.

An additional dose of this vitamin is required for the following categories of people:

• Women who use contraceptive or estrogen-based drugs.The body of a pregnant woman produces a lot of estrogen. In the last month of pregnancy, women need pyridoxine (vitamin B6) much more than the usual dose;
• For women in the last weeks of the premenstrual periodwhen the body produces a lot of estrogen;
• People who use drugs containing steroids;
• Vitamin B6 is recommended for those who can't lose weightdespite the efforts made;
• Teenagers with acnearising from the vigorous activity of the sebaceous glands. The rash disappears after a few weeks after using the vitamin B6 ointment. First, itching disappears, after which the skin flakes and redness disappears.

Recommended dose

It is worth knowing not only about vitamin B6, which foods contain this element, but also in what doses it is recommended to use this vitamin. Medicines for the manufacture of which this substance is used are recommended to be used after meal.

Often, the patient is prescribed subcutaneous or intramuscular injections when he is unable to take the vitamin orally. For example, if the patient vomits or his absorption of the element is impaired.

The following doses are recommended for children:

• Infants are advised to consume half a milligram of pyridoxine.
• For a child under one year old, it is advisable to use this vitamin in a dose of 0.6 milligrams per day.
• If the child is less than three years old, he can consume 0.9 milligrams of this substance.
• For children under six, it is recommended to increase the dose to 1.3 milligrams.
• A child aged ten is entitled to 1.6 milligrams of vitamin B6.

1. Separately, it should be said about the vitamin norm for men. They are more likely to consume alcohol and tobacco, so they need a higher dose of this vitamin. More vitamin B6 is also required for those who are often nervous and actively involved in sports.
2. Boys under the age of fourteen are advised to consume 1.8 milligrams of this vitamin. Guys under the age of eighteen need two milligrams of pyridoxine. Doctors recommend the same dose for men under fifty-nine years of age. Men over sixty years of age should consume 2.2 milligrams of vitamin B6. A similar recommendation for men over seventy-five years old.
3. For girls under eighteen years of age, it is recommended to consume vitamin B6 at a dose of 1.6 milligrams. The optimal dose for women under fifty-nine years old is 1.8 milligrams. Women from the age of sixty need 2 milligrams of this vitamin. Pregnant women need to increase the pyridoxine dose by 0.3 milligrams, and lactating women by half a milligram.

Signs of vitamin B6 deficiency

Determining pyridoxine deficiency is very difficult. For example, if you feel severe pain in the ankle, a person may think that they are lacking this substance. However, similar symptoms are possible with magnesium deficiency. If a eyelids twitch and memory deteriorates, this is not a sign of an aging person. These are symptoms of pyridoxine deficiency.

As a result of a study, American doctors have established which foods contain the highest dose vitamin B6... They also concluded that this substance helps cure diabetes... However, the dose of this substance must be prescribed by a doctor. Experts recommend combining this substance with magnesium. Pyridoxine helps those who have a diseased pancreas.

Also, doctors say that when the patient feels sick after the operation, which means he lacks pyridoxine. These symptoms disappear quickly if you start using this substance. It is important to remember that doctors do not take into account the different molecular structures of people. They use general regimens for therapy without considering these differences. In fact, the rates of pyridoxine intake are individual for everyone.

Also among the signs of a lack of pyridoxine should be distinguished stomatitis, depression... With a lack of this substance the person sleeps worse and he has dizzy... He is possible dermatitis... Finally, a patient with a deficiency of this element may become depressed.

The main signs of pyridoxine hypervitaminosis in humans

The processes of interaction of this substance with a protein are not difficult to disrupt, because it is sensitive. If the patient is stressed or consumes a significant amount of protein, pyridoxine will be less absorbed. This does not affect its entry into the human body in the best way. Excessive meat consumption consumes pyridoxine stores, because it is located in the stomach and liver.

You need to know not only which foods contain this useful vitamin, but also that an excess of this substance is rare. After all, the body excretes pyridoxine in the urine.If the patient has taken a dose of pills more than necessary, he may feel that he hands are numb... Possible nervous disorders... These signs may disappear when vitamin B6 is eliminated from the body.

Here are some more symptoms of pyridoxine hypovitaminosis. In case of overdose with this substance the person loses their appetite and weight... It often happens anemia and memory impairment... With an excess of pyridoxine in the human body, it is possible dermatitis and headache. The person begins to get tired more often.

Also, with an overdose of pyridoxine, it happens allergy... If a person has consumed five thousand milligrams of this vitamin, it is possible tingling in the feet... Also the patient loses sensitivity... With excessive use of this vitamin blood circulation may be impaired.

Recommendations for the use of vitamin B6

It is worth mentioning not only which foods contain vitamin B6, but also about the indications for its use.

Vitamin is recommended for use in the following cases:

• pyridoxine is necessary for those who lacks this vitamin
• this vitamin should be taken when anemia
• vitamin B6 is needed when toxicosis
• you can't do without it when leukopenia
• vitamin B6 should be consumed by those who have problems with the nervous system... For example, with neuritis and radiculitis
• it is required by those who suffer seasickness
• pyridoxine is recommended for Meniere's disease
• this substance is needed for those who suffer acute hepatitis
• vitamin B6 should be consumed by patients dermatitis
• pyridoxine is recommended for people who are sick autistic
• people who are suffering cannot do without it problems with urination.

Foods containing pyridoxine or vitamin B6

Since vitamin B6 has a water-soluble formula, the body quickly removes it. So it doesn't get deposited in the tissue. For this reason, it is necessary to consume a sufficient amount of this substance with food. To this end, you need to find out which foods contain vitamin B6.

The following foods are made of vitamin B6:

• sprouts of wheat grains
• this vitamin is found in avocado
• this substance contains bananas
• it is possible to compensate for the pyridoxine deficiency with spinach
• contain it walnuts
• this substance is part of bran
• the required dose of this vitamin can be obtained from poultry meat
• vitamin B6 contains liver
• to get the required amount of this vitamin, eat fish.

However, this is not a complete list of foods containing pyridoxine. It consists of buckwheat and millet groats... Also he is in soybeans and beans... You can get the right amount of pyridoxine by consuming Brewer's yeast... Finally, this substance consists rabbit and lamb.

You can also get the pyridoxine dose you need by taking seafoodsuch as oysters and shrimp. Contain it and eggs... A lot of this substance in sunflower seeds and bananas... This substance is also found in some herbs. For example, in plantain and alfalfa... Finally, it is synthesized by the intestinal microflora.

One of the easiest ways to get enough vitamin regularly is to cook poultry. For example, eat fried chicken or bake it whole.

It is important to remember that when vegetables are boiled, a lot of pyridoxine remains in the water. So that boiled vegetables contain less of this substance than soup.

Vitamin B6-rich drinks

Next, it will be described with the help of which drinks you can fill its deficit. Vitamin B6 is found in jelly from ground wheat grains... In addition to foods that contain vitamin B6, people whose body needs pyridoxine should pay attention to this drink and consume it twice a day. Drink it for lunch and breakfast.

But beer is not recommended. Firstly, after technological procedures, there is no yeast left in it.Secondly, the harm from excessive consumption of alcohol, including beer, is much greater than the benefits.

Foods that interfere with the absorption of vitamin B6

It is also worth listing the list of foods that interfere with the absorption of pyridoxine. So, a lack of vitamin B6 is possible due to the excessive use of flour and sweets. Those who eat a lot of fried potatoes and fatty sausages absorb this substance worse. Often there is a deficiency of vitamin B6 in people who eat a lot of pasta.

Due to the excessive use of such foods, vitamin B6 is less well absorbed. In addition, the activity of microorganisms that live in the human intestine and produce this substance in the process of vital activity slows down. As a result, a person does not absorb most of the essential amino acids. The body removes them as the end product of metabolism. Most of these amino acids are responsible for mood control. That is why, with a deficiency of pyridoxine, a person is more often nervous and tired.

Tips for preserving vitamin B6

• Pyridoxine is less readily absorbed in people who smoke and drink alcohol.
• Those who loves meat should consume more vitamin B6than people who eat a balanced diet.
• If a person with diabetes takes vitamin B6 in a timely manner, his dependence on insulin decreases.
• It is important to know not only about which foods contain vitamin B6, but also remember that this substance is destroyed if food is stored or preserved for a long time... Also, its amount decreases if the products simmer and fry for a long time... Little vitamin B6 remains in food cooked in large volume of water... So it is better to bake fish and vegetables. You can steam them.
• remember, that pyridoxine is degraded if food is frozen or stored in the light... Little vitamin B6 remains in processed grains. So eat less bread and other baked goods. Avoid white bread.
• Freeze food as little as possible. Also, cut back on the amount of canned food you eat. Previously, people retained a large amount of essential substances in their food. To do this, they prepared pickles and dried herbs. They also soaked vegetables and fermented fruits.

Save pyridoxine whenever possible so that you don't have to make up for a deficiency.

Preparations containing pyridoxine

To replenish the body with vitamin, you can use special vitamin complexes. First is Magne B6... In addition to vitamin B6, it contains magnesium lactate. This remedy is excellent for treating disorders caused by nervous overload. It is also prescribed with a lack of magnesium.

Knowing which foods do not contain enough vitamin B6, it is important to remember that the main symptoms of magnesium ion deficiency are muscle weakness, trembling hands, cramps, irritability, insomnia, and impaired coordination. Thanks to vitamin B6, magnesium is better absorbed and penetrates into cells.

Magne B6 is also used in neurological practice. Thanks to the optimal dosage of ingredients, the desired effect is achieved and the likelihood of side effects is excluded. This medicine is available in the form of tablets and drinking solution in ampoules... Drink the tablets during lunch with water.

Finally, a great remedy is pyridoxine hydrochloride... By regularly using this drug, you can not only get the required amount of pyridoxine, but also improve the condition of the liver. Also, dermatitis and psoriasis are treated with this remedy. This medicine is produced in ampoules and tablets.

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