2024-03-18 07:29:24
Lack of vitamin B6 in the human body may cause itchy rash (dermatitis), stomatitis, angular stomatitis, glossitis, anemia, etc. (Shuttersotck)
Vitamin B6 (pyridoxine) is important for normal brain development and keeping the nervous and immune systems healthy. From a functional perspective, vitamin B6 plays the role of a “coenzyme” and has the function of supplementing enzymes necessary for metabolism in the body.
According to the Mayo Clinic, in the United States, the recommended daily intake of vitamin B6 is 1.3 milligrams for adults aged 50 and under. For those over 50, it is recommended that women take 1.5 milligrams per day and men take 1.7 milligrams per day.
Lack of vitamin B6 in the human body may cause itchy rashes (dermatitis), stomatitis, angular stomatitis, glossitis, anemia, etc. Extreme deficiency can also lead to a weakened immune system, depression, mental confusion and epileptic seizures. However, an overdose of vitamin B6 can cause nerve damage, pain and numbness in the limbs, and even difficulty walking or loss of motor control. It can also cause skin pain, redness, vomiting, diarrhea, and muscle atrophy.
Who may be deficient in vitamin B6?
Dr. Yang Jingduan, founder and medical director of the Young Center for Integrative Medicine in the United States, pointed out in his health program that vitamin B6 deficiency may be beyond your imagination. Many symptoms may be caused by this vitamin deficiency. If supplemented in appropriate amounts, long-term problems may be solved. Some of the annoying symptoms that bother people.
Theoretically, daily diet should be able to provide enough vitamin B6, but some special reasons may cause some people to have more demand for vitamin B6. For example, some people have poor digestion and absorption or an unbalanced diet, resulting in the body being unable to absorb vitamin B6. Converted into active vitamin B6.
In addition, pregnant women and people with pyrroliuria will excrete more vitamin B6, which can also lead to vitamin B6 deficiency.
You may have vitamin B6 deficiency if you have one of these 12 symptoms:
1. Emotional and behavioral instability.Such people are prone to mood swings, cannot bear pressure, and often suffer from depression, anxiety, insomnia, and irritability.
2. Increased pain, It may also be caused by vitamin B6 deficiency.
3. Autistic patients.Because B6 is important for the production of many neurotransmitters, including GABA serotonin, dopamine, norepinephrine, etc., B6 supplementation will help relieve symptoms in regarding half of children with autism.
About half of children with autism benefit from B6 supplementation. (shutterstock)
4. Chronically infected persons.Some people have severe symptoms of COVID-19, while others have severe reactions following being vaccinated, or have COVID-19 symptoms that last for a long time. Because the lack of B6 will reduce the production of the body’s white blood cells, including T cells, and B6 also helps the body produce a protein called interleukin-2, which is helpful for our immune function.
5. Patients with autoimmune diseases,The consumption of B6 will also increase.
6. People who often feel numbness and tingling in their hands and feet.Because B6 deficiency can cause peripheral nerve damage, it can also make people clumsy, have poor balance, and even have difficulty walking.
7. Those with rashes, acne, seborrheic dermatitis and other skin problems.Because B6 is involved in the synthesis of collagen, which is needed for healthy skin.
8. People who often suffer from cracking, pain, redness and swelling of lips and corners of the mouth, or even bleeding and infection,It may be caused by a lack of vitamin B6, or you may need to supplement iron, B12, etc.
9. People with tongue inflammation, tongue pain, redness and swelling, and difficulty swallowing, chewing, and speaking,Consider supplementing with B6, folic acid, and B12.
10. People with chronic fatigue and anemia.People who are deficient in vitamin B6 often feel tired and weak because B6 helps produce hemoglobin, and sufficient hemoglobin can carry oxygen throughout the body.
People with chronic fatigue and anemia may also beVitamin B6 causes. (Shutterstock)
11. Those with excessive homocysteine.If the test finds that homocysteine in the blood is too high, it may also be caused by vitamin B6 deficiency, because homocysteine is a product of the methylation cycle, and vitamin B6 and folic acid B12 are both important in this cycle. Nutrients. Too much homocysteine increases the risk of heart disease, stroke and Alzheimer’s disease.
12. Seizures.Without enough B6, sufficient amounts of the calming neurotransmitter GABA cannot be made, so the person’s brain may become excitable and irritated.
Lack of vitamin B6 (pyridoxine) can cause so many symptoms, so what specific effects does vitamin B6 have on the human body?
3 major functions of vitamin B6
The following are the main effects of vitamin B6 on human metabolism:
1. Helps the metabolism of proteins and amino acids
Vitamin B6 helps in the metabolism of proteins and amino acids. After the protein ingested through meals is digested and absorbed into amino acids in the human body, part of it is re-synthesized into protein in the body and is used to build muscles, bones, skin, hair, etc.
Vitamin B6 acts as a “coenzyme” to help the enzymes needed to metabolize these amino acids. Therefore, even if you eat enough protein, if you don’t have enough vitamin B6, you won’t be able to build muscle properly. Especially for athletes and other bodybuilders who hope to obtain a large amount of protein through strength training, it is also important to increase the intake of vitamin B6.
2. Maintain normal immune function
Vitamin B6 is an important nutrient for maintaining normal immune function. Immune cells play an important role in the immune system’s defense once morest viruses and bacteria.
The main substance of immune cells is protein. Adequate intake of vitamin B6 helps protein metabolism, which is crucial for the generation and metabolism of immune cells. Therefore, to maintain normal immune function, you must consume enough protein and vitamin B6 from your daily diet.
3. Prevent rough skin, oral ulcers and angular stomatitis
Vitamin B6 also has the effect of preventing rough skin, oral ulcers, and angular stomatitis.
Since vitamin B6 is involved in protein metabolism, it helps form healthy skin and mucous membranes. Adequate intake of vitamin B6 can promote the renewal of skin and mucous membranes and maintain skin and oral health. Healthy skin and mucous membranes also help prevent bacterial and viral attacks.
Oral ulcers can also be caused by injuries such as chewing in the mouth. Adequate intake of vitamin B6 can prevent the wound from worsening and reduce symptoms.
Foods rich in vitamin B6
1. meat
Beef, beef liver, pork tenderloin, pork liver, chicken fillet, chicken breast, and chicken liver are rich in vitamin B6.
Among them, the content of vitamin B6 in beef liver is particularly high, with approximately 0.89 mg of B6 per 100 grams.
In addition to offal, lean meat is also rich in vitamin B6 but has less fat. If you don’t like liver, consider pork tenderloin or chicken breast.
Among the top three foods for vitamin B complex, many are commonly eaten. (Shutterstock)
2. seafood
Vitamin B6 is found in large amounts in foods such as bonito and tuna.
Albacore tuna, bonito, salmon, and saury are all rich in B6. Among them, “albacore tuna” with the highest content is a cheap and easily available ingredient.
Vitamin B6 is lost in large amounts during the cooking process, so you can get even more nutrients from tuna and bonito by eating them as sashimi.
3. vegetable and fruit
Bananas, broccoli and red bell peppers are rich in vitamin B6.
Vitamin B6 is also found in vegetables and grains, but because it is easily soluble in water and is sensitive to heat and light, more care is needed in cooking methods. To cook these vegetables, it is recommended to use microwave heating, steaming, roasting, stir-frying, etc.
4. Cereals and nuts
Brown rice and sweet potatoes are rich in vitamin B6. Although sweet potatoes are rich in vitamin B6, they also contain a lot of sugar, so be careful not to eat too much.
Nuts such as pistachios, walnuts, and sesame seeds are also rich in vitamin B6. However, nuts are high in fat, and some nut products are high in salt, so be careful not to eat too much.
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Editor in charge: Sun Cheng
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