The active form is pyridoxine phosphate. Cofactors such as magnesium and riboflavin (vitamin B2) are required for the conversion of pyridoxine to its active form, pyridoxal phosphate (PLF). Therefore, these cofactors must be adequately taken into the body in order for vitamin B6 to be used fully. B6 is a sensitive type of vitamin. For this reason, it deteriorates and loses its function under conditions such as sunlight, high heat, and cooking.
Therefore, it is important to eat foods containing this vitamin as much as possible.
What Does Vitamin B6 Do?
Vitamin B6 is a type of nutrient required for the realization of many biological reactions in our body.
It has been revealed as a result of scientific research that it has very important effects on brain functions.
Vitamin B6 is very necessary for the structures that provide nerve conduction.
Therefore, our body we can say that he needs a lot of vitamins.
Vitamin B6 is also very important for our immune system.
In addition to these, it has many other tasks such as homocysteine metabolism, cysteine synthesis, and red blood cell production.
What Are The Symptoms Of Vitamin B6 Deficiency?
Vitamin B6 deficiency, which has many functions in the body, can occur in the following ways:
- Development of anemia (anemia) due to a decrease in the production of red blood cells
- Constant fatigue, weakness, and low energy
- Skin rashes
- Cracked lips, dryness, and spills around the mouth and lips
- Weak immune system, frequent infectious diseases
- Numbness and tingling sensations in hands, feet, and fingers
- Irritability and constant fussiness in infants
- Extreme morning sickness during pregnancy
- Cognitive problems such as clouding of consciousness, difficulty concentrating, and forgetfulness
Which foods contain vitamin B6?
We can get the vitamin B6 that our body needs from many foods.
In cases of pregnancy, breastfeeding, or any disease that affects digestion and absorption or increases the need for vitamins, substances that will increase vitamin B6 can be added to the nutrition plan.
The daily requirement for vitamin B6 in adults is 1.3 milligrams. After the age of 51, the need for vitamins increases to 1.7 milligrams in men and 1.5 milligrams in women. While the daily requirement for pregnant women is 1.9 milligrams, this amount is around 2 milligrams for lactating women.
We can get vitamin B6 from the following foods:
- Haricot bean,
- Red and white meat
- milk and its products,
- fish and seafood,
- Carrots, spinach, peas, sweet potatoes, cauliflower,
- Banana and avocado,
- Whole grains and enriched grain products
What are the benefits of vitamin B6?
- It protects the health of the brain and nervous system, and protects against neurological diseases such as Alzheimer's.
- It improves mood and reduces the risk of depression.
- It prevents the development of anemia by helping the production of hemoglobin.
- It helps to alleviate the premenstrual syndrome (PMS) seen in the premenstrual period in women.
- It protects against cardiovascular diseases by protecting vascular health.
- Helps reduce nausea during pregnancy.
- It helps prevent cancer.
- It is effective in protecting eye health.
- Contributes to the treatment of inflammation caused by rheumatoid arthritis.