Vitamin B6 is important for the metabolism of amino acids, fats carbohydrates and proteins. It aids the formation of red blood cells, antibodies and hydrochloric acid, and plays a role in the immune system.
Vital Vitamins B6 Benefits Tips

Vitamin B6 Dosage

Recommended dietary allowance (minimum daily dose to ward off serious deficiency) of vitamin B6 dosage for men is 2 mg and 1.6 mg for women, although 100 mg is commonly used in vitamin supplements. Vitamin B6 overdose supplementation may result in neurological damage.

Food Source of Vitamin B6

Here are examples of where to find a good food source of vitamin B6 and foods high in vitamin B6:
Animal food source of vitamin B6 : Brewer’s yeast, organ meats such as liver, heart and kidney, eggs, chicken, fish, lean meats.
The recommended daily allowance (RDA) of pyridoxine for an adult is 1.3mg per day, whilst for a pregnant women it is 1.9mg.

Pyridoxine B6 performs a variety of functions, including the formation of antibodies and red blood cells, the maintenance of healthy body tissue, skin and nerves, and hormone production. It has also been called the "anti-depression" and the "anti-allergy" vitamin as it alleviates these conditions.

Sources of Vitamin B6

Many natural food sources contain pyridoxine.

Liver
Rabbit
Fatty Fish
Red & Green Peppers (raw)
Cod
Turkey
Hazel nuts
Peanuts
Cashew nuts
Potato
Chicken
Beef
Pork
Wheat bran
Why is it important to get enough vitamin B6

Vitamin B6 is essential to the production of amino acids, creating serotonin, and balancing your hormones. Vitamin B6 is also vital to your metabolism. It is involved in over 100 chemical processes a minute in your body. Your metabolism helps your body to function and aids in weight loss, so it’s important that you make sure you’re getting enough Vitamin B6.

Protein Based Foods

One of the most important macronutrient is protein. It is essential for the healthy growth and maintenance of tissues throughout the body. Our hair, nails, skin, muscles, bone structure, formation of blood cells and antibodies, all require sufficient protein for a healthy formation.

List of Basic Protein Foods

Meat
Fish
Eggs
Milk
Cheese
Carrots
Peas
Spinach
Tuna
Salmon
Lentils
Sunflower seeds
Brown rice 
Broccoli
Cabbage
Avocados
Soy beans peas
Beans
Walnuts
Bananas
Unrefined Molasses


Other High Protein Foods
Protein Use of the Body

Our body uses protein all the time. About half the protein we eat is used for making enzymes. These are catalyst molecules which help us to.

Vitamin B6 is vital to your metabolism. It is involved in over 100 chemical processes a minute in your body. Your metabolism helps your body to function and aids in weight loss, so it’s important that you make sure you’re getting enough Vitamin B6.

The recommended daily intake (RDI) for vitamin B6 is displayed below.

Age     Male - Recommended RDI (mg)       
            Female - Recommended RDI(mg)
6 months old                         0.1 0.1
6 - 12                 months old 0.3 0.3
1 - 3                       years old 0.5 0.5
4- 8                        years old 0.6 0.6
9 - 13                     years old 1 1
14 - 50                   years old 1.3 1.2
 50                           years old 1.6 1.5
Good sources of Vitamin B6 are meats, whole grains, vegetables, nuts, and bananas.

Here is a chart that shows some of the wide variety of foods that contain vitamin B6:

Food 
Quantity       
Pyridoxine (mcg) 
Bananas 
1 medium
0.66 
Corn Flakes cereal   
1 cup 0.52 
Instant breakfast drink 
1 envelope
0.50 
Brussels sprouts, cooked 
1 cup   0.45 
Halibut 
3 ounces 0.43 
Cheerios cereal 
1 cup 0.41 
Avocados 
1/2 medium 0.36 
Pork chops   
3 ounces 0.33 
Potatoes, baked, no skin 
1 medium 0.28 
Roast beef 
3 ounces 0.27 
Cantaloupe 
1/4 melon 0.26 
Cottage cheese, low-fat 
1/2 cup 0.18 
Lamb chops 
3 ounces 0.15 
Tomatoes 
1 medium 0.14 

Even with the wide range of sources for vitamin B6, most people still don't eat enough of it. On the next page you'll learn what the recommended daily allowance is.

Amino Acids:

How Humans Use Aminos to Create Antibodies, Enzymes & More.

The 10 essential amino acids (the ones that must come from our foods):

Arginine
Isoleucine
Histidine
Leucine
Methionine
Lysine
Phenylalanine
Tryptophan
Threonine
Valine

Other Non-Essential Amino Acids (and what the body manufactures them from):

Alanine (pyruvic acid)
Arginine (glutamic acid)
Asparagine (aspartic acid)
Aspartic Acid (oxaloacetic acid)
Cysteine
Glutamic Acid (oxoglutaric acid)
Glutamine (glutamic acid)
Glycine (serine and threonine)
Proline (glutamic acid)
Serine (glucose)
Tyrosine (phenylalanine)

Aminos acids have interrelated functions. All need to be kept in ready supply. Just like a potentially unlimited amount of words can be created from the finite alphabet, an infinite possibility of amino acid chain formations also exists. Unlike fats and starches, the body holds no reserves of amino acids. 
Essential amino acid foods:

There's no hidden knowledge necessary when it comes to choosing foods that are naturally rich in essentail amino acids. In order to maintain a consistent supply of essentail amino acids for your body to benefit from, you simply need to make healthy food choices. Stick to a nice variety of the following food types and you'll have no problems:
Lean meats including beef and poultry;
Omega-3 foods like salmon, tuna, trout, avocados and flax seeds;

Fresh fruits and vegetables – as much as you like;
Low-fat dairy products;
Grains, sprouts, nuts and seeds;

Vitamin B6 Benefits


The effects of vitamin B6 help to balance sodium and potassium in the body, as well as being important for the nucleic acids, DNA and RNA. Vitamin B6 is vital for the formation of hormone-like prostaglandin lipids, essential for a multitude body functions including blood vessel and bronchial passage dilation.

Vitamin B6 benefits plays a central role in the manufacture of the feel-good brain chemicals, serotonin and norepinephrine.

Vitamin B6 Benefits and Side Effects

Vitamin B6 benefits and side effects are helpful in the treatment of neural disorders such as epilepsy, attention deficit disorder, autism, and nervous tremors. It is also linked to protection from cancer and heart disease.

Preventing dandruff, eczema and psoriasis are also known vitamin B6 benefits and side effects. It is known to be helpful for a wide variety of PMS symptoms in women. Vitamin B6 supplements help prevent eye damage and loss of vision from diabetic retinopathy, by assisting in the metabolism of blood glucose.

Together with vitamin B9 folic acid and vitamin B12, vitamin B6 benefits and side effects can act to reduce levels of the amino acid homocysteine, which is linked to heart disease and stroke.

Vitamin B6 Deficiency

Factors that may increase vitamin B6 deficiency include alcohol consumption, high protein diets, and antidepressants.

Vitamin B6 deficiency can lead to muscular weakness, anemia, acne, dermatitis and eczema, allergies and asthma, nervousness, irritability and sleep disturbances. Other symptoms of vitamin B6 deficiency can be swollen tongue, ridged nails, arthritis, osteoporosis, and kidney stones.

The nausea and vomiting that frequently accompany the early stages of pregnancy sometimes respond to pyridoxine treatment.

This health-affirming vitamin occurs naturally in all foods, but it's abundant in meats, whole grains, and certain other foods. On the next page you'll learn what to eat for a good dose of vitamin B6.

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