What food is highest in vitamin B6?

What food is highest in vitamin B6?


 Foods rich in vitamin B6, such as lentils, bananas, spinach, salmon and peanuts, are essential for the proper functioning of metabolism and the brain, as this vitamin acts in various metabolic reactions and in the development of the central nervous system.

 In addition, foods rich in vitamin B6 also help to strengthen the immune system and balance the levels of homocysteine ​​in the blood, an amino acid that, when elevated, can cause changes in blood vessels, leading to the emergence of heart disease, such as stroke, thrombosis or cardiac infarction, for example. 

 Vitamin B6, also known as pyridoxine, is present in many foods and, therefore, cases of deficiency are rare.  However, the need for this vitamin may increase in the presence of some situations, such as pregnancy, regular consumption of alcoholic beverages, and people with autoimmune diseases, such as Crohn's disease or rheumatoid arthritis.  In these cases, the doctor, or nutritionist, may also recommend supplementation with vitamin B6.

 Foods rich in vitamin B6

 The following table shows the amount of vitamin B6 present in each 100g of food:

  •  Cassava flour 0.8 mg. 
  • Watermelon 0.1 mg.  
  • Raw spinach 0.2 mg. 
  • Cooked lentil 0.2 mg.
  • Fresh plum 0.03 mg.
  •  Cooked carrot 0.2 mg.
  • Roasted peanuts without salt 0.5 mg. 
  • Avocado 0.3 mg. 
  • Brussels sprouts 0.2 mg. 
  • Cooked shrimp 0.1 mg. 
  • Grilled beef 0.2 mg.  
  • Roasted Potato 0.5 mg. 
  • Macadamia Nut 0.3 mg. 
  • Walnut 0.7 mg.  
  • Banana 0.3 mg. 
  • Hazelnut 0.6 mg. 
  • Grilled Salmon 0.2 mg. 
  • Wheat germ 1.4 mg.  
  • Grilled beef liver 1.4 mg. 
  • Chicken liver 0.8 mg

 In addition to these foods, vitamin B6 can also be found in foods such as grapes, rice, orange juice, artichokes, yogurt, broccoli, cauliflower, cooked corn, milk, strawberry, cottage cheese, boiled egg, black beans, cooked oatmeal , pumpkin seed and cocoa.

 recommended daily amount

 The recommended daily amount of vitamin B6 is relatively low, varying according to age, sex and stage of life.  The vitamin B6 recommendation for men and women between the ages of 14 and 50 is 1.3 mg per day.  For women who are pregnant, the recommended amount of this vitamin is 1.9 mg per day. 

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