The Intakes And Sources Of Vitamin B6
Vitamin B6 is essential because it allows normal functioning of red blood cells and reduces fatigue. But where is it present? Let’s discover The intakes and sources of vitamin B6 !
What is vitamin B6?
Vitamin B6, also called pyridoxine, is important in certain intolerances such as those related to glucose such as gestational diabetes. It is also essential for optimal functioning of the immune system. In addition, the latter is also involved in the synthesis of neurotransmitters that modulate anxiety, thus allowing for normal and efficient psychological functions.
At the same time, it provides good metabolism of homocysteine. This is an amino acid, which when it is too present in the human body, drastically increases the risk of cardiovascular problems.
Finally, it should also be noted that vitamin B6 reduces fatigue and allows good energy metabolism of glycogen and proteins.
The intakes and sources of vitamin B6
As for the recommended daily nutritional intake, everything essentially depends on your age. Thus, for an infant, you should take 0.3 mg; 0.6 to 1.3 mg for a child, 1.3 to 1.4 mg for a teenager; 1.5 mg for an adult woman; 1.8 mg for an adult man and finally 1.8 mg for a pregnant or breastfeeding woman.
As for the natural sources of this vitamin, know that it is present in dairy products, oilseeds, legumes, fish, meat, liver, egg yolk, yeast and sprouted cereals. Here is the number of micrograms of vitamin B6 present in certain foods per 100 grams: 0.01 mg for breast milk; 0.05 to 0.3 mg for cow’s milk; 0.1 mg for eggs; 0.1 to 0.5 mg for vegetables, 0.3 to 0.7 for fish, 0.4 to 0.7 mg for corn and wheat flour or 1 to 2 mg for chicken and ham.
Increased needs
In some cases, you should know that the body needs more vitamin B6. Thus, if you are affected by one of the following phenomena, an increase in pyridoxine is strongly recommended: premenstrual syndrome, mood-related worries, depression, bulimia, stress, oral contraception or pregnancy.
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I hope you enjoyed this little overview of the intakes and sources of vitamin B6 and found it useful. Comment down below what you think, and do you make sure to include it in your daily intake? Or share with us vitamin B6 sources we should check out!
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