Vitamin B6 Health Benefits and Food Sources

Through looking at an essential nutrients role in health and its characteristics of deficiency, one can come to appreciate its value in good nutrition.

Vitamin B6 Role In Health

Vitamin B6 assists in assimilating protein and fat, and converts food into energy. It is responsible for the production of red blood cells and supports a healthy immune system. Vitamin B6 also assists in the creation of several neurotransmitters which are chemicals that carry signals from one nerve cell to another. This is required for normal brain development and function and helps make hormones that influence the mood and regulates the body clock. B6 is water-soluble and is not stored in the body, therefore it should be replenished regularly.

Characteristics of Vitamin B6 Deficiency

Low levels of vitamin B6 can lead to an array of symptoms such as muscle weakness and pain, nervousness, irritability, mood disorders, difficulty concentrating, and short-term memory loss. Conditions like anemia and PMS can also worsen. Long-term deficiencies can result in nausea, anemia, susceptibility to infections, weakened immune system, chronic full body inflammation, dermatitis and severe depression.

A deficiency can occur in people with conditions such as alcoholism, cirrhosis, hyperthyroidism and congestive heart failure. Certain medications can also cause low levels of B6 in the body.

Vitamin B6 Food Sources

There are an abundance of excellent foods that are good sources for Vitamin B6. This nutrient is rich in salmon, poultry, legumes, seeds, nuts, fruits and vegetables.

Nutrient-Rich Whole Food Sources for Vitamin B6

This chart lists the best food sources for vitamin B6, along with that food source’s single serving size and the amount of vitamin B6 in that single serving.

Vitamin B6 Daily Intake Recommendations for Child and Adult

These figures are referenced from the Dietary Reference Intake (DRI) 2005 system; used in Canada and the United States. The DRI system provides the minimum daily intake requirements of vitamins, minerals and nutrients for child and adult; males and females.

Written by: J. Marshall from http://nutritionalhealingrecipes.com