B6 is the most in food. Vitamin B6 (pyridoxine)

What foods contain vitamin B6? Why is pyridoxine so important for our body and who especially needs it? Indications, hypo- and hypervitaminosis.

Discovery of pyridoxine

The history of the discovery of pyridoxine is connected with the search for remedies for the treatment of pellagra, a severe disease that was common until the middle of the last century. Goldberger in 1926 concluded that the manifestations of pellagra are not affected by B2 either, but are relieved by the action of yeast fed to animals. An unknown component in yeast was named "rat factor", and later, in 1936, it was already isolated, synthesized and called vitamin B6. However, he could not cure pellagra of a person - the lack of nicotinic acid () was to blame.

Soon, scientists found that the process of transamination of amino acids (protein components) is possible only with the participation of pyridoxine.

And only in 1944, the American E. Snell managed to isolate 2 more varieties of this vitamin: pyridoxamine and pyridoxal.

The action of vitamin B6

The most important activity of vitamin B6 is to ensure the exchange of amino acids, which are the building blocks of vital proteins. The state of health will depend on how much our body absorbs the amount of proteins. Therefore, with excessive consumption of meat or protein foods, the body “expends” almost all pyridoxine from the liver and intestines to assimilate these components, which is the reason for its deficiency.

The same thing happens during the struggle with stress: the entire reserve of the vitamin is depleted and again there is a lack of it. All this gives rise to a violation of amino acid metabolism and the appearance of various diseases.

Pyridoxine also plays an important role in carbon metabolism reactions: the carbons accumulated in the liver and muscles enter the bloodstream, which gives the cells the right amount of glucose for energy production.

Vitamin B6 interaction

Even when heated in the presence of alkalis and acids, pyridoxine is quite stable. It is soluble in water and ethyl alcohol. The sun's rays quickly destroy it. Pyridoxine is absorbed by the body 4 times better when taken with riboflavin.

In the presence of cobalamin and folic acid, vitamin B6 converts the amino acid methionine into a compound needed to strengthen connective tissues. In the absence of these vitamins, a harmful substance begins to form in the cells, causing negative changes in the bone tissue.

Destroy vitamin B6 birth control pills: already 3 hours after taking such drugs, its level in the blood decreases by 20%.

Deficiency can also lead to anti-tuberculosis, anticonvulsant drugs.

Wheat sprouts, soybeans, bananas, avocados (learn about), spinach, walnuts, bran, poultry, liver,.

Daily requirement B6

For an adult, it is 2-3 mg per day.

Increased doses of vitamin B6 are necessary in the following cases:

• Physiological and psychological stress;
• heart disease;
• Heavy physical activity and sports;
• Taking contraceptives;
• infectious diseases;
• Lack of blood sugar;
• Pregnancy and lactation;
• At the onset of menopause and during the menstrual cycle.

Consequences of shortage and overdose of pyridoxine

Hypovitaminosis:

• There is loss of appetite and weight loss;
• Anemia develops;
• Disorientation occurs, memory and attention are disturbed;
• The skin becomes lemon-yellow, dermatitis occurs;
• Headaches, irritability, fatigue appear.

Hypervitaminosis is characterized by circulatory disorders in the extremities and, in some cases, the appearance of allergic reactions. Doses of 200 to 5000 mg cause numbness and tingling in the arms and legs, loss of sensation in these areas.

Pyridoxine is a water-soluble B vitamin (B6) that performs many vital human functions. It has been proven that the human body can produce this substance on its own: in small quantities it is synthesized by the microflora of the colon and immediately absorbed by the cells of the intestinal epithelium. Therefore, the main source of pyridoxine for humans is food.

Research on vitamin B6 began at the beginning of the last century. Pyridoxine was discovered in 1934 by the American scientist Paul Györgyi, who gave the substance he discovered the modern name. In turn, the first who managed to isolate pure vitamin B6 in crystalline form was the American researcher Samuil Lepkovsky. The study of the properties and physiological role of pyridoxine continues to the present.

The biological role of pyridoxine

Pyridoxine performs many important functions in the human body. In particular, vitamin B6:

• stimulates and improves the flow of metabolic processes;
• participates in the process of hematopoiesis (responsible for the formation of red blood cells and hemoglobin);
• is one of the most important links in protein metabolism;
• ensures the normal course of enzymatic reactions involving amino acids;
• is directly involved in fat and carbohydrate metabolism;
• creates conditions for the normal absorption of glucose by cells;
• regulates the amount of cholesterol in the blood, prevents its deposition on the vascular walls, prevents the occurrence of atherosclerosis;
• takes part in the production of polyunsaturated fatty acids;
• prevents fatty infiltration of the liver or weakens the severity of pathological changes in fatty hepatosis;
• reduces the negative impact of harmful substances on internal organs and tissues;
• increases the activity and efficiency of the brain;
• participates in the formation of antibodies, thereby improving the functioning of the immune system;
• prevents the development of spasms and convulsions;
• prevents the occurrence of many dermatological diseases, helps to improve the general condition of the skin;
• slightly slows down the aging process of the body;
• strengthens the central nervous system and peripheral nervous system;
• reduces the negative impact of stressful situations on the body;
• increases efficiency, the ability to withstand serious physical exertion;
• improves memory;
• helps to avoid sudden mood swings.

Physiological norms of vitamin B6 intake

The daily need for pyridoxine varies depending on the general condition, age, gender and is (mcg throughout the day):

• newborns, as well as infants under the age of one year - 500-600;
• kids 1-2 years old - 900;
• children 3-6 years old - 1300;
• children 7–11 years old - 1600;
• teenagers 12–18 years old: boys – 1800–2000, girls – 1600;
• adults 19-60 years old: men - 2000, women - 1800;
• older people over 61: men - 2200, women - 2000;
• women during gestation - 2100-2200;
• breastfeeding women - 2100-2200.

Factors that increase the body's need for pyridoxine are:

• prolonged stay in stressful situations;
• excessive physical activity, regular exercise;
• menses;
• the onset of menopause in women;
• frequent use of alcohol;
• infectious diseases accompanied by fever;
• the presence of coronary atherosclerosis and other cardiac diseases;
• long-term treatment with tubazid and ftivazid for tuberculosis;
• long-term use of antibacterial drugs;
• the use of oral contraceptives for a long time;
• smoking.

What foods contain pyridoxine?

Vitamin B6 is found in most foods found in the diet of a modern person. Elevated concentrations of this substance are found in nuts, cereal sprouts, carrots, various varieties of cabbage, spinach, tomatoes, citrus fruits, as well as in cherries and strawberries. In addition, pyridoxine is present in meat, legumes, milk, liver, cereals, fish and eggs.

food list	Pyridoxine content, mcg per 100 g
1706
Garlic	1211
Beans	904
Soya beans	857
Walnuts	812
Mackerel	802
Sesame seeds	792
Hazelnut	722
Beef liver	711
tomato sauces	634
grain of wheat	617
Grape	608
Yeast	593
Pork kidneys	581
Barley grits	546
pork liver	529
millet groats	526
Chicken meat	518
beef heart	514
Red bell pepper	507
beef kidneys	503
Rabbit meat	484
Halibut	429
Buckwheat	409
Bananas	384
egg yolks	376
Beef	371
Pearl barley	359
Rye flour	351
Sweet green pepper	348
Potato	322
Mutton	319
green onion	318
cocoa powder	312
fatty pork	309
Fresh boletus	302
Wheat bread	298
Brussels sprouts	289
grenades	287
Cashew nuts	269
Oat groats	269
Prunes	261
Raisin	243
Dill	241
Pumpkin seeds	234
Cod liver	229
Boiled sausage	227
Green pea	227
Milk sausages	224
Powdered milk	214
Parsley	209
Sorrel	207
Avocado	204
Swede	202
Dates	194
Rice groats	181
squids	177
Semolina	169
Cauliflower	169
Sweet buns	166
Pasta	157
Hard cheeses	151
eggplant	149
Dried apricots	143
Chicken eggs	137
Crackers	137
Pumpkin	131
Carrot	129
dried apples	122
Pine nuts	119
Tomato juice	117
Fat cottage cheese	112
Processed cheeses	103
Smoked sausage	99
tomatoes	99
Spinach	97
Radish	96
watermelons	91
tangerines	88
Applesauce	84
Cranberry	81
Beet	76
oranges	71
Fresh porcini mushrooms	69
Strawberry	66
Kefir	66
radish	62
Melon	62
apricots	58
Cow's milk	58
Sweet cherry	54
Goat milk	53
grapefruit	48
cucumbers	44
Peaches	33
Pears	27
Butter	24

When including these products in the diet, it must be remembered that most of the vitamin B6 contained in them is destroyed during heat treatment, canning and freezing. It is for this reason that nutritionists advise minimizing cooking time, refusing to consume thawed food, canned food (including homemade), and try to eat raw vegetables, fruits, nuts and seeds.

Deficiency and excess of pyridoxine

Vitamin B6 is found in large or small amounts in almost all foods. That is why a deficiency of pyridoxine in the human body is extremely rare and is usually associated with serious malnutrition or with increased consumption of its antagonists.

The first signs of a lack of vitamin B6 in the body can be:

• unstable psycho-emotional state, depression, inexplicable feeling of anxiety;
• sleep disturbances (up to prolonged insomnia);
• deterioration or complete disappearance of appetite;
• noticeable weight loss;
• memory impairment;
• active hair loss;
• increased fatigue;
• the appearance of cracks in the corners of the mouth;
• excessive excitability, irritability;
• development of conjunctivitis;
• feeling of numbness, tingling in the upper and lower extremities;
• feeling of muscle weakness;
• the development of dermatitis (most often the part of the head covered with hair, the area of ​​the nasolabial folds, the neck, the area around the eyes is affected);
• symptoms of arthritis.

Prolonged deficiency of pyridoxine can lead to the development of immune failures, inflammatory lesions of the mucous epithelium of the digestive tract and anemia. In addition, insufficient intake of vitamin B6 in the body can cause the development of a number of disorders in the nervous system (severe and prolonged headaches, seizures, peripheral neuropathies, and others).

The causes of excessive accumulation of pyridoxine in organs and tissues can be the long-term use of drugs containing this substance in large doses. The development of hypervitaminosis B6 is accompanied by dizziness, clouding of consciousness, an increased risk of developing an inadequate reaction of the body to contact with allergens, an increase in the level of acidity of gastric juice, the appearance of heterogeneous rashes on the skin and convulsions. To eliminate the unpleasant symptoms caused by an excess of pyridoxine, it is recommended to limit the use of medicines containing it and undergo a course of symptomatic therapy. In the absence of the effect of taking the above measures, it is advisable to seek help from a doctor.

Vitamin B6 or, as it is also called, pyridoxine, is a substance that is very important for human health, because it is thanks to it that the absorption of unsaturated fatty acids, the normal functioning of all muscles, including the heart, and their effective relaxation occur. As a rule, this element is independently generated by the body in the volumes it needs, but when there is a need for additional “feeding”, food products that contain vitamin B6 in large quantities come to the rescue.

It is worth noting that there are quite a few of them, however, according to doctors, it is much more important not to find the source of this substance, but to try to keep it. The problem is that many foods are completely stripped of vitamin B6 during processing. What to do in such cases and what to eat for people with a lack of this vitamin, this article will tell.

Properties of vitamin B6

Vitamin B6 is an important element, without which it is impossible to imagine human life, as it takes part in most of the chemical processes of the body. One of its main purposes is to help in the metabolism of proteins and fats. The more of these substances a person consumes, the more vitamin B6 he needs to digest them.

If there is a lack of vitamin B6, the body blocks the enzyme responsible for converting oxalic acid into soluble compounds. Thus, there is a failure in metabolic processes, which can result in unpleasant consequences in the form of stones or sand in the kidneys.

That is why patients with urolithiasis are most often asked where vitamins B6 are contained. In the 1970s, Harvard specialists managed to cure 79% of such patients with vitamin B6 and magnesium.

Who needs it

Before looking for an answer to the question of where vitamin B6 is found in the largest quantities, it is worth finding out who and why needs an additional intake of this substance along with food. The category of people who need a vitamin includes:

• teenagers suffering from acne;
• people who, with all their efforts, cannot lose weight;
• patients taking drugs with steroids;
• women who take birth control or any other pill containing estrogen;
• pregnant women.

In addition, it is recommended that all girls consume foods rich in vitamin B6 in the last two weeks of the menstrual cycle. It is during this period that the body produces the greatest amount of estrogen. Only the period of bearing a child surpasses it in these indicators, during which expectant mothers are often prescribed drugs containing vitamin B6.

Vitamin B6 deficiency

The formation of sand and kidney stones are not the only negative consequences that can occur in case of a lack of vitamin B6 in the body. In the course of scientific research, it has been established that a lack of this substance can also lead to the development of diseases of the middle ear.

Vitamin B6 deficiency also manifests itself in the form of fatigue, tingling in the limbs, depression or insomnia, impaired coordination, confusion. In addition, the lack of a proper amount of vitamin in the body can also affect the appearance of a person. In people with a deficiency of vitamin B6, oily skin becomes very quickly, peeling and cracks are observed on its surface (or on the lips), severe itching, inflammation of the tongue.

Causes of Vitamin Deficiency

Although vitamin B6 deficiency is quite rare, there are several factors that can contribute to this process. The most common reason for the lack of this element is a violation of the absorption of nutrients, which in turn leads to:

• taking certain medications;
• alcohol abuse;
• disruption of the central nervous system;
• chronic diarrhea.

However, as mentioned above, the lack of this vitamin is quite rare, because almost every food contains a small part of it.

Pyridoxine is present in almost every product along with other vitamins and minerals, so a balanced diet is the key to the health of the body and the prevention of various diseases. However, there are especially rich sources of pyridoxine. For example, the content of vitamin B6 in meat and fish is much higher than that of fruits and vegetables.

A lot of this substance is present in various cereals. The most "generous" on pyridoxine are:

• millet (0.52 mg per 100 g);
• barley groats (0.54 m / 100 g);
• buckwheat flour (0.58 m / 100 g);
• rice (0.54 m / 100 g);
• soy (0.85 m per 100 g).

Also, vitamin B6 can be found in products made from various cereals and grains. Their list includes oatmeal, wheat and Borodino bread, bread made from selected flour, "Rizhsky" and whole grain.

Vitamin B6 in vegetables and fruits

Fruits and vegetables are rightfully considered the most useful and rich in vitamins food. That is why they are included in the diet on any diet, and parents try so hard to feed their children with them. Vitamin B6 is also present in these healthy treats. Below is detailed information on the content of this substance in fruits, vegetables and berries per 100 grams:

• apricot, watermelon, cherry, strawberry - 0.05 mg;
• avocado - 0.29 mg;
• quince, grapefruit, apple, cucumber, pomelo - 0.04 mg;
• pineapple, marrow - 0.11;
• orange, kiwi, raspberry - 0.06;
• eggplant, onion - 0.15;
• banana - 0.37;
• grapes, gooseberries, lemon - 0.08;
• pomegranate, melon, beet, currant, feijoa, mandarin - 0.07;
• pear, potato, blackberry, plum - 0.03;
• cabbage - from 0.1 to 0.28 mg;
• tomato, radish, persimmon - 0.1 mg.

This list is endless, since vitamin B6, albeit in small quantities, is necessarily present in any vegetable and fruit, as well as greens, mushrooms, legumes and nuts.

What contains vitamin B6 in the largest amount is pistachios. They are considered the richest source of this substance. After eating 100 grams of these delicious nuts, a person immediately receives 1.7 mg of pyridoxine, which is a record figure among other products. However, does this mean that pistachios are really that healthy?

Composition of pistachios

Quite deservedly, the answer to the most common question about vitamin B6, which foods contain the largest amount, is pistachios. They are considered a storehouse of this element, as well as many other useful substances.

Like most other nuts, pistachios are considered the main source of natural fats necessary for the formation of a number of hormones in the human body. WHO has established that the daily diet of an adult should contain at least 10% of healthy fats, since their lack leads to a significant deterioration in health.

Another 20% of pistachios (the benefits and harms for the body will be described in detail below) consist of protein, the remaining components per 100 g: water (10 g), carbohydrates (7 g), ash substances (3 g), dietary fiber (0. 03 d).

These nuts are rich in various types of fats, including saturated (6 g), monounsaturated fats (23.17 g) and polyunsaturated fats (about 13.5 g). Also in pistachios, the amino acid series is quite widely represented, for example, tryptophan, isoleucine and valine. In addition to them, these crunchy "sources of life" contain 9 more amino acids.

Harm of pistachios

The benefits of pistachios for the human body are invaluable, because they contain all the vitamins and minerals necessary to maintain health. However, given such an "impressive" composition, it is not surprising that the nutritional value of pistachios is as much as 660 kcal! People who care about their figure should not lean too much on these nuts - 10-20 grams are enough to fill the daily needs of the body.

It is worth noting that pistachios are also a strong allergen. It is best for those with food allergies to avoid consuming these nuts, as the consequences can be quite severe, including anaphylactic shock.

Beneficial features

Benefits of pistachios include:

• reduction in the development of cardiovascular diseases;
• removal of excess cholesterol from the body;
• improvement of blood composition;
• beneficial effect on vision;
• fight against free radicals;
• improving bowel function;
• cleansing the body of toxins and toxins.

Many call pistachios an effective aphrodisiac, due to the fact that they improve sexual functions in men. The fact is that pistachios improve the condition of the blood and lead to the activation of the blood flow, which positively affects the reproductive function.

In addition, pistachios are recommended for people with a high intellectual load, as they activate the nervous system. Therefore, if we talk about the topic: "What are pistachios? The benefits and harms of pistachios for the human body," the result will be unambiguous. When consumed properly, these nuts provide the maximum health benefits, so you should not neglect them when compiling your diet.

Now it’s clear where vitamin B6 is, what foods it contains, and who should pay special attention to this substance. Also, we should not forget about other vitamins, because they are all just as important for maintaining normal life.

Every body needs regular replenishment of vitamins. Vitamin B6, also known as pyridoxine, is very important for digestion. Its beneficial properties allow a person to keep fit, lose extra pounds and feel a surge of strength and vigor. If we consider it in more detail, then it is worth finding out what vitamin B6 contains.

To begin with, it is worth figuring out why it is needed, and what changes in the body will be when it is replenished:

1. Increases the number of red blood cells, blocking anemia.
2. Restores blood pressure.
3. Strengthens skin, hair, skin.
4. Reduces the risk of heart attack, stroke, atherosclerosis.
5. Significantly improves immunity.
6. Strengthens and regenerates the liver.
7. Promotes weight loss.

Thanks to the last point, many people begin to eat foods containing this vitamin. And as it turns out, not in vain. Products containing vitamin B6 are light and low in calories. Moreover, they help to burn the fats accumulated in the body and remove them naturally. Also, it has a great effect on the work of the intestinal tract, restoring its violations. A person begins to feel light, he ceases to be tormented by heartburn and heaviness in the stomach.

What foods contain vitamin B6?

Distributing the list of products in the list of the most enriched with vitamin pyridoxine is quite simple, its main suppliers are:

• liver;
• germinated wheat;
• bran;
• unrefined grain;
• egg yolk.

This list is basic for vitamin B6, and it's safe to say where it's found the most. But there are other foods that can also bring a drop of health to the body. This list includes:

• olive or soybean oil;
• all kinds of nuts;
• grape, orange and tomato juices;
• leafy green vegetables, as well as tomatoes, cabbage, potatoes;
• all kinds of fruits and dried fruits;
• milk (not boiled).

It would seem a rather dubious list for proper nutrition and diet, but do not despair. The main thing in proper nutrition is not the list of products, but their preparation. Scientists have found that if you increase the rate of pyridoxine in the body, you can lose about 10 kilograms in weight per week. But this diet is very strict, which is quite difficult to maintain. Nevertheless, such a result is very noticeable, and most importantly, the body will receive all the vitamins it needs, and this is the most important thing.

Each person must know what vitamin B6 contains the most, because when it decreases, irreversible failures begin in the body. Problems arise with the liver and blood vessels. Puffiness may appear, the appearance changes greatly, nails and hair are destroyed. Be sure to monitor its amount for pregnant and lactating women, this vitamin is simply required to be present in their body normally. Breast milk must necessarily be saturated with it, because if there is a shortage, the child may experience developmental deviations.

Try to take care of your health. Eat only healthy and high-quality foods rich in vitamins and minerals. Find out for yourself what foods contain vitamin B6, and keep it at a normal level. Your body works on the principle of a mechanism, and if one of its parts is violated, the entire system suffers. Pyridoxine in combination with many other vitamins enriches the body and gives it strength. Good looks start from the inside, remember that.

Vitamin B6 (pyridoxine) is very important for the body, as it improves the absorption of unsaturated fatty acids. Together with calcium, it contributes to the normal functioning of muscles and the heart and their effective relaxation. It has been established that with a lack of vitamin B6, inflammation of the middle ear can occur.

Vitamins are usually assigned special medicinal properties. For example, vitamin A from "night blindness", vitamin C - "from a cold", B1 - "from nerves", B2 - skin ("for beauty"), B3 - "for the brain", B5 - "for the continuation of life", D - "replaces the sun." But vitamin B6 has not yet been assigned an appropriate role.

Pyridoxine (vitamin B6) is involved in many chemical reactions in the body. It can be considered a pantry of enzymes. In other words, without it, the origin and preservation of Life is impossible. It plays an important role in the metabolism of fats and proteins. The more a person consumes them, the more vitamin B (as well as vitamin C) is required. Moreover, the end product of digestion is oxalic acid. But if there is not enough vitamin B6 in the body, one of the enzymes (transaminase) is blocked, and without it, oxalic acid cannot be converted into soluble compounds. And then oxalic acid combines with calcium and forms oxalates, which are deposited in the form of sand and kidney stones.

An interesting method of treating patients with urolithiasis was described by doctors from Harvard (Journal of Urology, 1974, October): within 5 years, 79% of patients were completely cured. They were prescribed 300 mg of magnesium and 10 mg of pyridoxine (that is, vitamin B6). Both of these drugs delayed the formation of oxalic acid, and already it was not in the urine. Such treatment, according to Harvard doctors, is “convenient, cheap and completely safe,” in addition, vitamin B6 can be considered an excellent natural diuretic.

The American professor of Hungarian origin Albert Szent-Gyeri is credited with the discovery of several vitamins at once: ascorbic acid, thiamine, riboflavin, biotin and pyridoxine (in 1934). For more than 20 years he studied vitamin B6 and came to the conclusion that its intake should be increased from 2 mg for nursing mothers and 2.5 mg for pregnant women to 20-25 mg (almost 10 times).

An additional "powerful" portion of this substance is necessary for the following categories of people:

women taking contraceptives or pills and any medications containing estrogen; pregnant women, in whose body a huge amount of estrogen is formed, by the end of pregnancy, vitamin B6 is sometimes required a thousand times more than normal; in the last two weeks of the premenstrual cycle, when the body produces the greatest amount of estrogen; anyone taking medications with steroids, such as cortisone; those who, despite all efforts, cannot lose weight (the reason may be a lack of vitamin B6); adolescents with acne caused by increased activity of the sebaceous glands and difficult to treat. The rash can disappear within 5 to 21 days when using an ointment that contains 10 or even 50 mg of vitamin B6 per 1 g of cream (fat). First, itching stops, then peeling occurs, and finally, redness of the skin disappears.

It's not very easy. For example, if you suddenly experience "hellish pain" in the back of your ankle at night, so severe that you jump out of bed, you can assume that you are not getting enough vitamin B6 (but this can also be a sign of a lack of vitamin E or magnesium. in the hands, twitching of the eyelids, you sleep poorly, you have a bad memory - these are not signs of old age at all, but only symptoms of a lack of vitamin B6 and magnesium!

The famous American nutritionist A. Davis writes in the book "Be Healthy" that vitamin B6 provides invaluable services in the treatment of diabetes. But the dose must be determined by the doctor. A. Davis believes that you can take vitamin B6 from 10 to 50 mg per day, adding 500 mg of magnesium to this. Most diseases associated with the pancreas almost always require additional vitamin B6, and often vitamin E. According to A. Davis, symptoms such as nausea and vomiting in patients after surgery can be caused by a lack of vitamin B6 and quickly disappear with taking 10 mg or more of this vitamin.

It is necessary to remember the words of Linus Pauling: “Doctors ignore the fact that the molecular structure of each of us is different, and apply general treatment regimens that do not take into account this difference. But, despite the fact that the norm of vitamin B6 is usually 2 mg per day, many of us need 20 mg or even more.

Obesity is a disease of civilization. People are susceptible to this disease because they move too little, do not work physically - machines do it for them; in addition, often the amount of food received exceeds the needs of the body, excess "fuel" is deposited in the form of excess fat. There are two ways to get rid of excess fat. The first is to receive energy in the form of food in exactly the amount that the body needs, that is, not to eat more than the body can absorb. The second way is to increase physical activity. This pathway is of particular importance for health: it prevents the conversion of excess nutrition into fat.

The heart that pumps blood to all organs, tissues and cells of the human body, vessels through which blood flows, capillaries - our small hearts, liver, lungs, kidneys, skin wear out and weaken prematurely if you have to serve excess adipose tissue or non-working muscles and poorly functioning organs. Therefore, reasonable physical labor is necessary at any age. You have to force yourself to do physical work to save the body from obesity. A diet for weight loss can only help with this.

Diet for those who want to lose weight. In 1977, America was in vogue for the "wonderful, scientifically engineered" weight loss diet. With a normal balanced diet, rich in fruits, fruits and vegetables, 50 mg of vitamin B6 is required daily, 1 teaspoon of apple cider vinegar, 1/2 cup of boiled flaxseed (it contains up to 90% lecithin), 1-2 tablets of multivitamins with macro- and trace elements, 2 - 3 teaspoons of soybean oil on an empty stomach (or you can with salad vegetables). It is better to add salt to dishes with crystalline salt rich in trace elements and only if there is no tendency to edema; in the presence of edema, it is better to use "Sanosol" instead of salt, which does not contain sodium.

All these products cause the burning of unnecessary fat in the body, as well as fats, often found in excess in food. Such a diet "guarantees" a slim figure. What is the secret of such a diet? The main ingredient in this diet is a large amount of vitamin B6 (pyridoxine) - well above the recommended 2 mg. True, if we really ate rationally and moved a lot, did physical work, then, firstly, we would not gain weight, and secondly, we would have enough vitamin B6 in our diet.

Most vitamin B6, as well as other B vitamins, is found in yeast, liver, sprouted wheat, bran and unrefined grains. There is a lot of it in potatoes (220 - 230mcg / 100g), molasses, bananas, pork, raw egg yolks, cabbage, carrots and dry beans (550mcg / 100g). But it is important not only to know and find a rich source of vitamin B6, but also to save it.

Frozen vegetables, as well as frozen or canned fruit juices and processed meats, lose a lot of pyridoxine. White flour and bread baked from it contain only 20% of the amount that is present in the unrefined grain of wheat. Together with the water in which the rice was cooked, we drain about 93% of the vitamin B6 contained in it; the same applies to the liquid obtained by boiling potatoes. During canning, 57 to 77% of this important vitamin is lost.

Of vegetables and fruits, bananas can be considered the best source of pyridoxine (vitamin B6), but this is important for the population of those regions where they grow all year round. In our country, potatoes rich in this vitamin could serve as such a source, if they were cooked skillfully, that is, they did not drain the water after cooking or baked in the oven, wrapped in foil. In addition, vitamin B6 is found in foods such as walnuts and hazelnuts, peanuts and sunflower seeds. Rich sources of vitamin B6 are: chicken meat, fish; from cereals - buckwheat, bran and flour from unrefined grains. When you bake pies, you should replace at least 10% of the flour with bran!

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The guarantee of good health is

proper metabolism

Vitamin B6, which is part of

group of vitamins B

It is rapidly excreted from the body and does not accumulate in the tissues, so it is important to eat foods rich in this trace element.

Pyridoxine, better known as vitamin B6, is water-soluble, does not accumulate in tissues, and is excreted with waste products. It is produced in small amounts in the intestinal microflora to cover the natural

needs of the liver and intestines

The trace element is sensitive to light - when exposed to sunlight, it is destroyed. However, it is resistant to heat treatment, and a certain amount of the substance always remains in the finished dish.

The main task of pyridoxine is to influence the processes breakdown and processing of amino acids. In the liver, with the help of vitamin B6, an enzyme is synthesized that stimulates the absorption of protein and the processing of amino acids.

The trace element affects many factors related to the health of the whole organism:

helps to avoid anemia by increasing the number of red blood cells; improves the condition of hair and skin; normalizes blood pressure; stabilizes work cardiovascular and nervous systems; prevents the development of heart attack, stroke, atherosclerosis; stimulates the production of protective antibodies and cells that increase immunity; affects the liver; accelerates metabolism, which contributes to weight loss.

Thanks to vitamin B6, the body receives maximum energy from proteins, fats and carbohydrates.

Products containing a large amount of vitamin B6 should be in the daily diet of everyone get rid of extra pounds. Pyridoxine has the ability to break down lipids, preventing them from being deposited as a fatty layer under the skin. Products containing vitamin B6 can be of both plant and animal origin, so it will not be difficult to create a balanced and complete menu.

We do not eat proteins, fats and carbohydrates in their pure form - they enter the body with

food

In the gastrointestinal tract, it is pyridoxine that separates the split substances into energy sources and waste products. In order to properly prepare meals for daily use, you need to know where

the highest amount of vitamin B6

The leaders in the concentration of pyridoxine are liver, sprouted wheat, yeast, bran and unrefined grains, egg yolk.

Vegetable and animal oils

Vitamin B6 is found in olive and soy oil. There is very little in butter.

according to the amount of pyridoxine, grape, orange and tomato are distinguished. The highest percentage of vitamin B6 the body receives when consumed

freshly squeezed drinks

Preservation takes away 60% of the useful substance.

All types of nuts have a share of vitamin B6, most of all in raw almonds, peanuts and kernels walnut.

Having breakfast with buckwheat, rice or wheat cereal porridge, you will cover a large share of the daily requirement for an important trace element.

leafy greens vegetables, tomatoes, white and cauliflower, potatoes are leaders in the presence of vitamin B6 in leaves and fruits.

FruitsDried Fruits

- Another source of replenishment of pyridoxine. It is available in sufficient volume in lemons, oranges, bananas, cherries. There is a little in prunes.

Milk and dairy products

Vitamin B6 is found in dairy products and pure milk. After boiling, its share decreases by 55%.

Table of vitamin B6 content in food

Product	Content mcg per 100 grams
Liver	108
Salmon	94,4
Soybean oil	86
Yeast	74
Wheat	72
Walnut	68
Olive oil	65
chicken breast	56
minced chicken	53,8
The grape juice	53
Tuna	52,5
Turkey	48
Pork	37
Herring	34,8
Banana	34
Chicken (offal)	31
Potato	29
Cod	28
Spinach	25
Avocado	22
Buckwheat	21
Bran	17
catfish	16,3
Mutton	13
White cabbage	12
Tomato	10
Cauliflower	8
Rice	7
Orange	6
Lemon	6
Tomato juice	5,9
Sour cream	5,7
Beef	4
Sweet cherry	4
Orange juice	3,9
Milk	3,8
Butter	1,5
Yogurt	0,7
Prunes	0,6

Excessive consumption of any food leads to the fact that its excess does not have time to be processed and is deposited as a fatty layer on all parts of the body. Nutritionists in 1977 developed a special diet based on increased intake of vitamin B6.

Instead of the recommended 2 mg, patients were asked to increase the dose of pyridoxine to 50 mg. The menu consisted of fruits, vegetables and flaxseeds, rich in vitamin B6, combined with apple cider vinegar. On an empty stomach, such food was supposed to take 3 teaspoons of soybean oil, it was possible to fill it with leaf lettuce. It was recommended to add salt to dishes only with crystalline salt.

Such a diet is very effective, and helps to achieve the desired forms. Due to the large amount of vitamin B6, fast burning of unwanted fats, and they do not have time to accumulate in problem areas.

Average daily requirement for a trace element

is 2 mg

This indicator fluctuates within insignificant limits:

children under 12- 0.1-0.6 mg; teenagers- 1-1.2 mg; adults- 1.5-2.5 mg.

The daily dose of vitamin B6 increases:

in the cold season; with stress and nervous disorders; with regular physical exertion; when working with chemical volatile substances; during pregnancy, breastfeeding.

Micronutrient Deficiency

Deficiency of any vitamin causes malfunctions in the body. Pyridoxine is no exception. With a shortage of a substance, a whole series of diseases develops, including:

renal and liver failure problems with blood vessels and the resulting heart attack and stroke.

There is a violation of the potassium-sodium balance, which leads to the accumulation of fluid in the body and causes swelling. The amount of vitamin consumed should be monitored by pregnant women in the last stages and people who are overweight.

You can determine the lack of vitamin B6 by the following symptoms:

decreased performance and fatigue; unmotivated aggression; state of depression and depression; apathy; memory impairment; uncontrolled appetite; weakness and dizziness.

If you do not pay attention to the symptoms of a lack of vitamin B6 in a timely manner, infants may experience

delay in mental and physical development

When following diets that strictly limit the intake of almost all products, a sufficient dose of the vitamin does not come. It does not carry any benefit, only harm to health.

Too much vitamin B6

Pyridoxine is non-toxic, and its use, even in large doses, does not lead to serious consequences. Symptoms of an overdose of vitamin B6:

individual intolerance; decreased lactation; skin rashes; increased secretion of gastric juice.

By reducing the intake of foods rich in vitamin B6 and removing it from the body naturally, all symptoms immediately disappear.

Do you follow vitamin B6 levels? Do you consider your diet to be balanced and varied enough not to think about taking additional drugs with pyridoxine? Share your experience with us in the comments to the article!

What is the daily norm in vitamin B6 for people of different ages and is it worth it to be afraid if you suddenly exceed it by 2-3 times; Which animal products are the richest in vitamin B6 (table); What plant foods are rich in pyridoxine and how much should be consumed to obtain the daily requirement of the vitamin (table); Is vitamin B6 destroyed during the heat treatment of food and what important nuances should be taken into account in order not to regularly lose the useful substance in vain; From what foods can you get vitamin B6 and magnesium at the same time; What can threaten a deficiency of pyridoxine in the body (hypovitaminosis B6) and what kind of diet can protect against this.

To eliminate the deficiency of vitamin B6 in the body (as well as to prevent the corresponding hypovitaminosis), the use of pyridoxine preparations is far from always required - often well-chosen food products quite help to make up for the lack of this substance. Knowing which foods contain vitamin B6, you can create a diet that will allow you to quickly get rid of the symptoms of a lack of pyridoxine.

Special vitamin complexes (in the form of tablets and injections of vitamin B6) are usually used in the following cases:

If you make up for the lack of vitamin B6 with the help of food is problematic. For example, this is possible with disorders in the digestive system, when pyridoxine is simply not absorbed in the gastrointestinal tract, as well as with very strict diets; In the treatment of certain diseases, when loading doses of pyridoxine are taken for therapeutic purposes, which are physically impossible or, again, problematic to obtain from food in a short period of time.

Meanwhile, often even in the treatment of certain diseases, doctors adjust the patient's diet in such a way that it includes natural sources of pyridoxine - as an addition to drugs. Moreover, this is not difficult to achieve: vitamin B6 is found in many foods, and even with a relatively strict diet, the patient can receive significant amounts of it naturally.

Before compiling a diet high in vitamin B6, it is necessary not only to know in what quantities it is contained in different foods, but also to take into account the body's daily need for pyridoxine. This will allow you to correctly calculate how much of the appropriate food will provide the daily requirement of vitamin B6.

Below is a table that shows the daily intake of vitamin B6 for people of different ages:

	Age, years	Vitamin B6 requirement, mg/day
	breastfeeding

There are three options here:

If the rate is greater than the current intake, it is necessary to increase the amount of pyridoxine-rich foods in the diet; If you are already getting as much pyridoxine as he needs, or one and a half to two times more, then everything is in order - there is no point in chasing an even larger dose of vitamin B6, just as you should not be afraid of hypervitaminosis (pyridoxine is low toxic, and even constant a slight excess of its amount in the diet will not lead to disorders); If the amount of pyridoxine consumed is more than 2 times the daily norm, then it is necessary to find out which product of the current diet contains the largest amount of vitamin, and either reduce the amount of this product, or completely exclude it from the diet.

As we will see below, many foods are rich in pyridoxine, and therefore it is not at all difficult to obtain it in sufficient quantities. Moreover, with a normal (varied) diet, without strict restrictions, a person almost always consumes foods containing vitamin B6 in fairly high quantities.

On a note

Vitamin B6 is also produced by bacteria in the lower digestive tract. However, such endogenous pyridoxine should not be considered as an additional source. Firstly, this vitamin is only slightly absorbed into the bloodstream. And, secondly, daily norms are calculated experimentally, taking into account this “endogenous correction”, and they show how much vitamin B6 the body should receive in excess of internal production.

It cannot be said that animal products always contain significantly more vitamin B6 than plant foods (this will be seen from the corresponding table a little lower). However, individual sources of this group are champions in terms of the amount of pyridoxine in the composition.

So, let's see which animal products contain the highest amounts of vitamin B6:

		The amount of product required to obtain the daily allowance, grams
beef liver
Beef kidneys
chicken breast
Rabbit meat

Please note: Daily Values ​​are for an adult male in the prime of life. For children and women, this figure should be proportionally reduced.

Vitamin B6 is also found in milk (0.03 mg per 100 grams) and dairy products, but due to their very low content, they should not be considered as the main source of the vitamin.

“I tried for a long time to make such a diet so that there were fewer calories and enough vitamins. I especially need vitamins b6 and b12 for my nerves after an illness. If there are no problems with plant products, then it’s a real problem with meat products - all foods rich in vitamins are very high in calories. She settled on rabbit meat and sea fish. They are very light and there are enough vitamins in them. If you combine them with a normal side dish, then the norm for both vitamins is observed ... "

Olga, Novosibirsk

Of plant foods, vitamin B6 is highest in seeds and nuts, followed by cereals.

Below is the content of pyridoxine in some plant foods:

		Amount of product to obtain a daily allowance, grams
walnuts
Sprouted grains of wheat
Barley groats
Millet groats
Sweet red pepper
Buckwheat
Sweet green pepper
Rye flour
Wheat grain bread

As you can see, there are no fresh vegetables and fruits in the list of record holders for the content of pyridoxine. Although it is contained in them, but in relatively small quantities.

In addition, vegetable oils (for example, olive and soybean), grape juice, and wheat are rich in pyridoxine.

But do not rush to count now how much vitamin B6 you received today, and how much you plan to use tomorrow. The fact is that the tables show the vitamin content in raw foods, and it can change significantly during heat treatment during cooking.

On the whole, pyridoxine is a sufficiently thermally stable substance, and practically does not decompose during boiling as part of most products. However, in some products and with different methods of preparation, its content can be noticeably reduced.

In particular, when milk is boiled, the content of vitamin B6 in it can decrease by 45-60%.

Also, pyridoxine partially decomposes when food is fried in a pan or in oil, and when cooking boiled vegetables or meat, a significant amount of it passes (extracts) into the broth. If the dish is then consumed, for example, in the form of soup, then the vitamin is not lost. If the broth is not used for any reason, then the amount of vitamin B6 obtained is significantly less than it was originally contained in the products.

To maximize the preservation of pyridoxine in dishes, it is recommended to boil foods for a couple or use them in the form of soups and pureed soups.

On a note

This is also why therapeutic diets are useful, in which patients are prescribed broths. It is in the broth that water-soluble vitamins, which include b6, largely pass.

Very often, the goal of taking vitamin B6 is to normalize the absorption of magnesium. Indeed, even in sufficient quantities in the digestive tract, magnesium may not be properly absorbed precisely because of the lack of pyridoxine. For this reason, magnesium preparations are often prescribed with the parallel administration of vitamin B6, and often even ready-made products containing both components are used (an example is Magne B6, which is popular today).

Just like vitamins, magnesium can be obtained from natural products. Especially a lot of it in rice bran, almonds, cashews and soybeans.

In addition, there are quite affordable foods rich in both magnesium and vitamin B6:

oatmeal
walnuts
Chicken meat

If a sufficient amount of these products is introduced into the diet, then a slight deficiency of magnesium in the body can be replenished quite quickly.

On a note

However, if we are talking about a serious lack of a mineral that entails pathological consequences, only a doctor should choose ways to make up for this deficiency.

If vitamin B6 in the food consumed is not enough to meet the daily needs of the body (or the vitamin is not absorbed in the required quantities), then there is a risk of developing hypovitaminosis B6. Perhaps its most noticeable symptom is the manifestation of dermatitis on the face, in which the skin on the eyebrows, around the eyes and on the edge of the scalp begins to peel off.

Also, the following symptoms may indicate a deficiency of vitamin B6:

Stomatitis; Glossitis (inflammation of the tongue); Cracks on the lips; Insomnia; Anxiety; Depression; convulsions; Conjunctivitis; Digestive disorders.

However, it should be borne in mind that almost all of these signs, individually and in various combinations, may also indicate other diseases, therefore, for an accurate diagnosis, you should consult a doctor.

For a healthy person, a regular balanced diet allows you to fully cover the body's need for vitamin B6.

For example, to get the full daily allowance of pyridoxine, it is enough for an adult to eat per day:

200 grams of rye bread (0.6 mg of vitamin); 100 grams of barley groats (0.55 mg of pyridoxine); 100 grams of chicken breast (0.5 mg of vitamin); 100 grams of mackerel (0.8 mg of pyridoxine).

Given that a person will consume other foods in small quantities, he will receive additional amounts of pyridoxine and is guaranteed to cover his need for the vitamin. And if you often cook desserts with walnuts or salads with olive oil, then you won’t have to worry about hypovitaminosis B6 at all.

However, it should be borne in mind that if a lack of vitamin B6 has already arisen, then you must first deal with its causes, and only then try to regulate the diet. The fact is that sometimes hypovitaminosis develops due to disturbances in the digestive system. In this case, a sufficient amount of the vitamin enters the body with food, but the useful substance cannot be absorbed into the blood.

It is obvious that even an increase in the proportion of foods rich in pyridoxine in the diet may not help to compensate for the growing deficiency in the body in such a situation. Therefore, if it seems to you that the body does not have enough vitamin B6, you must first consult a doctor about the reasons for such a shortage (and just make sure it is present), and only then, taking into account the recommendations of a specialist, regulate your diet.