Multi-Monday: Vitamin B6

Hey Health Nuts! I’m back with another Multi-Monday and today we are talking about Vitamin B6!

vitamin B6

Vitamin B6 is known ins the scientific world as pyridoxine and is said to benefit the brain and cognitive thinking. This vitamin helps in the process of making serotonin, norepinephrine, and myelin, which not only transmit signals in the brain, but also  forms a protective protein layer  around nerve cells.

Deficiency in B6 can cause problems with the nerves, skin, or circulatory system in addition to the nervous system. People with health conditions such as kidney failure complications, alcoholism, and overactive thyroid are more susceptible to serious B6 deficiencies.

There are studies which suggest that Vitamin B6 may assist in the treatment of cardio vascular disease, colorectal cancer, premenstrual syndrome (PMS), and morning sickness during pregnancy, in addition to helping to decrease the loss of cognitive function in seniors; however, these studies have been inconclusive.

Vitamin B6 is found in a large variety of foods, specifically carrots, spinach, peas, potatoes, milk, cheese, eggs, beans, nuts, whole grains, seafood, animal livers, and meat.

Where to find Vitamin B6

The average adult man and woman requires 1.5 mg daily. Here’s how breaks down:

  • 3 ounces of tuna = 0.88 mg
  • 1 medium banana = 0.43 mg
  • 1 avocado = 0.39 mg
  • 3 ounces of lean pork = 0.67 mg
  • 1 ounce of sunflower seeds = 0.38 mg

While a minor B6 deficiency is common, its important to try to get the recommended amount daily. And if you are wondering if you can get too much B6, the maximum recommended about is 100 mg. Yeah, I don’t think you have to worry about exercise amounts of Vitamin B6.

So, what’s your favorite Vitamin B6 rich food?

-Irene

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