4 Important Benefits of Vitamin B6 (Pyridoxine) for the Body, Plus the Best Food Sources

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Medical Video: Best Vitamin B6 Food Sources Benefits for Health Symptoms of Vitamin B6 Deficiency

Vitamin B6, also called pyridoxine, is one of the vitamin B complex which plays an important role in maintaining the health of the brain and nervous system. If there is no vitamin B6, the body cannot absorb vitamin B12 so that the body's organs cannot function optimally. Indeed, what are the benefits of vitamin B6 and where can this vitamin be obtained? Check out the full review below.

Various benefits of vitamin B6 for health

improve cognitive function of the brain to strengthen memory

Without realizing it, vitamin B6 provides a number of benefits that are a pity to miss. Well, here are the various benefits of vitamin B6 for body health, namely:

1. Increase energy

For those of you who are accustomed to moving actively and exercising regularly, you should not miss daily vitamin B6 intake. Because, vitamin B6 can help break down protein and increase the body's metabolism. When the body's metabolism works faster, the energy produced by the body will also be faster.

In addition, intake of vitamin B6 can also increase the production of hemoglobin which carries oxygen throughout the body. Thus, body organs can continue to 'breathe' and work optimally.

2. Strengthens brain function

One of the most important benefits of vitamin B6 is to help strengthen brain function and memory. According to the University of Maryland Medical Center, vitamin B6 is needed to make neurotransmitters, chemicals that carry signals from one nerve cell to another, as reported by Live Science.

These neurotransmitters are needed to process memory and improve brain function. This is evidenced by a study that revealed a link between the risk of Alzheimer's disease to vitamin B6 deficiency.

3. Prevent heart disease

A study revealed that a combination of vitamin B6 and vitamin B12 can help prevent heart disease. This is because vitamin B6 functions to reduce homocysteine ​​levels in the body.

Homocysteine ​​is a type of amino acid produced in the blood. When levels of homocysteine ​​are high in blood, these amino acids can accumulate in blood vessels and damage arteries. If the body lacks vitamin B6, then homocysteine ​​will continue to increase and clog arteries. As a result, the risk of heart attack and stroke cannot be avoided.

4. Overcoming depression

The brain needs vitamin B6 intake to produce serotonin, a neurotransmitter that can improve mood and positive thoughts. This is certainly beneficial for those of you who are easily bad mood, or even experiencing depression.

One study found that pyridoxal phosphate deficiency, a form of vitamin B6, can be associated with symptoms of depression and mood disorders. So, take care of your mood by eating food sources of vitamin B6.

The best food source that provides vitamin B6 benefits

Vitamin B6 is one of the water soluble vitamins. This means that the body cannot store vitamin B6 for longer and will be drained immediately with body fluids - and out through the urine.

In order to keep your vitamin B6 intake in your body, you can fulfill it by consuming fish, beef liver, potatoes, chicken meat, beans, and non-citrus fruits. According to the National Institutes of Health's Office of Dietary Supplements, the benefits of vitamin B6 can also be obtained from fortified (fortified) breakfast cereals, avocados, papaya, bananas, and various green vegetables.

How much vitamin B6 does the body need?

women's health

Vitamin B6 deficiency in the body can cause anemia, itchy rashes, and decreased immune system. Although vitamin B6 deficiency is rare, but that does not mean you can underestimate this one vitamin if you want your body to stay healthy.

Based on the Nutrition Adequacy Rate (RDA) issued by the Indonesian Ministry of Health, this is the amount of vitamin B6 requirement that must be met:

  • Infants and children: 0.1 to 1.0 mg
  • Adult men: 1.3 to 1.7 mg
  • Adult women: 1.3 to 1.5 mg
  • Pregnant women: around 1.7 mg
  • Nursing mothers: around 1.8 mg

Besides passing food, vitamin B6 needs can also be fulfilled from supplements. However, consult a doctor first before deciding to take vitamin B6 supplements every day.

4 Important Benefits of Vitamin B6 (Pyridoxine) for the Body, Plus the Best Food Sources
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