In this video I discuss Pyridoxine/Vitamin B6. Some of its functions in the body, foods rich in Vitamin B6, some of the effects of deficiency, and daily recommendations.
Transcript
Pyridoxine, also known as vitamin B6 is a water soluble vitamin and plays an important role in a variety of bodily functions, which include the metabolism of protein, the production of red blood cells, the breakdown of glycogen to glucose(also known as glycogenolysis), neurotransmitter formation, immune system function and the conversion of the essential amino acid tryptophan to niacin.
B6 bioavailability is highest in animal products but can also be found in vegetables, nuts, and whole grains. Keep in mind that cooking reduces the amount of B6 more than( 50%). Canning and freezing also reduces the amount of B6 in various food products but less than cooking.
B6 deficiency can lead to decreased nerve and skin function along with weakened immune system.
The recommended amount of B6 to be consumed daily is 1.3 mg. e.g. For instance, 1 cup of Pistachio nuts provides the daily amount of B6 with 1.38 mg. Also consider 2 oz of cooked tuna and ½ cup of sunflower seeds would provide 1.52mg of vitamin b6.
Also consider 1 oz of cooked tuna that provides .29 mg of B6 and ½ cup of sunflower seeds that provide .94 mg of B6.
Individuals who choose not to eat animal products may have more of a challenge consuming the recommended amounts of B6. Just make sure to research the foods you consume daily, and add up the amount of b6. In our vitamin rating scale, Vitamin b6 is a 3.5.
