Vitamins are necessary for the human body. Their deficiency can be replenished with the help of pharmaceutical preparations, some comes with food.
Particular attention is paid to the B vitamins. In this group, each has its own number – B2, B6, and so on.
What are the benefits of vitamin B6 and what products can help to replenish its deficiency, said Roskachestvo expert, MD, nutritionist Mariyat Mukhina.
Vitamin B6
It takes part in various biochemical processes in the body and is necessary for the normal functioning of the central and peripheral nervous system.
Metabolism, as well as the proper functioning of all organs and systems, depend on it.
In simple terms, vitamin B6 supports brain health, preventing the development of Alzheimer's disease, cognitive impairment and dementia.
Its level determines the immune response, the health of the cardiovascular system, the risk of developing atherosclerosis and other diseases, as well as the amount of fat in the body.
How to Avoid Vitamin Deficiency
To maintain vitamin levels, you need to stick to a proper diet.
The maximum amount of vitamin B6 per 100 grams of weight is contained in raw foods:
- liver (beef 0.83 mg, pork 0.73 mg, chicken 0.67 mg);
- fish (mackerel 0.63 mg, herring 0.59 mg);
- meat (turkey 0.56 mg, chicken 0.54 mg, beef 0.52 mg, pork 0.49 mg, lamb 0.47 mg);
- vegetation (lentils 0.54 mg; beans 0.46 mg; peas 0.44 mg; walnuts 0.43 mg; sunflower seeds 0.42 mg);
- dairy products (cow's milk 0.34 mg, cottage cheese 0.32 mg, Russian cheese 0.31 mg);
- bakery products (rye bread 0.29 mg; wheat 0.26 mg).
The expert points out that when heat-treated and the temperature rises above 100 degrees Celsius, vitamin B6 is destroyed.
Daily norm
For children this indicator is from 0.4 to 2.0 mg per day, for adults 2.0 mg/day.
Moreover, the norm for men is considered to be 1.5-2.0 mg/day, and for women 1.3-1.8 mg/day (for pregnant and lactating women 1.9 and 2.0 mg/day, respectively).
