One of human health bases — a diet, vitamin-rich, minerals, macro - and minerals. Each of them performs own important function, and its shortcoming (or surplus) leads to quite serious consequences. In this article we will in detail consider B6 vitamin.
B6 vitamin role in an organism
B6 vitamin (pyridoxine) is very important for a metabolism and digestion of proteins, fats and carbohydrates from which we also receive energy. Also it performs the following functions:
- exchange of amino acids;
- producing enzymes and hormones;
- digestion of other vitamins;
- synthesis of nucleinic acids;
- normalization of work of central nervous system;
- conclusion from an organism of products of processing of food;
- improvement of work of a cardiac muscle and liver;
- development of blood bodies.
Whether you know? Though there is a uniform name B6 vitamin, or its synonym adermin, several substances — a pyridoxine, piridoksal and piridoksamin and also their derivatives having similar properties are behind it.
Standard daily rate
In day the human body has to receive a certain dose of vitamin, the shortcoming or a surplus are undesirable. Depending on gender and age the people need different quantity of a pyridoxine.
- about one year — 0.6 mg/days;
- up to 3 years — 0.9 mg/days;
- up to 6 years — 1.3 mg/days;
- up to 10 years — 1.6 mg/days.
After 10 years, sexual distinctions begin to be shown — men need a high dose.
Study useful properties and necessary standard daily rate of other vitamins of group B: B2, B4, B5, B8, B9, B10, B11, B12, B17.
- 11-18 years — 1.9 (m), 1.6 (g) mg/day;
- 19-59 years — 2.0 (m), 1.8 (g) mg/day.
To elderly people (after 60 years) vitamin it is necessary more — 2.2 (m) and 2.0 (g) for mg/day respectively. Though the highest dosage after all is necessary for women during pregnancy and GV — 2.0-2.2 mg/days.
The shortage of a pyridoxine is quite unpleasant and noticeable. Symptoms are shown:
- In behavior. The person becomes sleepy, irritable, his reactions slow down, a state sluggish.
- In appearance. The condition of skin, especially on a face worsens, there are cracks and wounds near a mouth and on lips.
- Disorder of a GIT, including meteorizm, nausea is noted. The appetite worsens.
At pregnant women the symptoms are expressed more brightly. At babies deficiency B6 slows down physical development, causes dysfunction of digestive and nervous systems up to spasms.
Important! The surplus of an adermin is also dangerous. Reception more than 100 mg a day threatens with problems with peripheral nervous system, including numbness, spasms and loss of sensitivity of extremities.
What contains in
The pyridoxine is present at structure of many food of both animal, and plant origin so it is possible to gather a daily dose at normal and various food. In the list provided further the dose of B6 is specified in mg 100 g of a product.
- beef — 0.37;
- pork (depending on fat content) — 0.3-0.33;
- mutton — 0.3.
- chicken meat — 0.52;
- turkey — 0.33.
It is interesting to learn in what products most of all contains C, K, F, D, PP, A vitamin.
Fish and seafood
Salmon are rich with B6:
- humpback salmon — 0.61;
- Siberian salmon — 0.5;
- salmon — 0.8.
In other species of fish vitamin is too:
- pike and pike perch — 0.19;
- capelin and pollock — 0.1;
- perch — 0.12;
- herring — 0.4.
- the tuna — 0.71 is especially good.
It is a lot of vitamin B to caviar:
- in red — 0.32;
- in black — 0.46.
Traditionally snack sea inhabitants are useful too:
- squids — 0.18;
- shrimps — 0.03.
Dairy and fermented milk products — a quite good source of an adermin. Contain:
- milk — 0.05;
- sour cream — 0.07;
- kefir — 0.06;
- yogurt — 0.05;
- cheese (depending on a grade) — 0.09-0.42.
Whether you know? B6 comes to our organism not only from the outside. It is also developed by inhabitants of our intestines (the microorganisms making its microflora).
Most of all adermin in a yolk — 0.46. If to take egg entirely, then in chicken — 0.14, and in quail — 0.15.
Grain and bean
These products will also help to gather an optimum dose of vitamin. Especially they help out vegetarians and vegans who exclude milk and meat from a diet. The maintenance of B6 in bean and grain:
- soy — 0.85;
- rice — 0.54;
- haricot — 0.16;
- peas — 0.3;
- wheat — 0.5-0.6.
Also vitamin B enough is present at grain, flour and, respectively, bakery products.
Nuts and seeds
In B6 nuts there is a lot of. The richest with it products:
- pistachios — 1.7;
- sunflower sunflower seeds — 1.34.
Are also useful:
- sesame — 0.79;
- filbert — 0.7;
- walnuts — 0.8;
- almonds — 0.3.
Fruit and dried fruits
It is not enough B6 in fruit:
- peaches and nectarines — 0.3;
- mango — 0.12;
- apricot, cherry and watermelon — 0.05;
- orange — 0.06;
- pear — 0.03.
What is good — the zasushivaniye does not influence the maintenance of a pyridoxine, for example, in prunes an indicator — 0.2.
A champion on the maintenance of an adermin, undoubtedly, is garlic — 1.23. But also in other garden cultures there is a lot of it:
- eggplant — 0.15;
- broccoli — 0.17;
- cauliflower — 0.16;
- the Beijing — 0.23;
- potato — 0.3;
- carrots — 0.13;
- tomato and garden radish — 0.1.
Mushrooms are not too rich with B6, but nevertheless contain it. Most of all vitamin B the Japanese forest mushrooms (shiitaka) — 0.3, is also present in:
- white — 0.1;
- oyster mushrooms — 0.1;
- chanterelles — 0.04;
- champignons — 0.11.
Important! Intake of some medicines, for example, of antibiotics, oral contraceptives and antitubercular therapy provokes the shortage of a pyridoxine. In such cases it is necessary to consume it more (having consulted to the doctor).
How to prepare as much as possible to keep vitamins
Long ago it is known that cooking process (especially heat treatment) leads to considerable loss of the vitamins which are contained in initial raw materials.
Main enemies of B6:
- cooking (almost all usefulness goes to the merged water).
However, except eating of vitamin-containing products in the raw, there are also other ways to keep its maximum concentration. These are such types of processing as:
- preparation on couple (liquid remains in a ready dish);
- roasting in a foil;
- preparation without discharge of broth (for example, soup).
As we see, B6 contains in many products entering a usual diet and there is nothing difficult in cooking the food keeping the useful properties. Just in a balanced way eat, and the lack of vitamin does not threaten you.