Analysis:
Food sources of vitamin B6:
Vitamin B6 has a wide range of food sources, which are contained in animals and plants, but generally the content is not high. The highest content is white meat (such as chicken and fish); Followed by animal liver, beans and egg yolk; The content of vitamin B6 in fruits and vegetables is also high. The least content is lemon fruit, milk and so on.
Vitamin B6 content in some common foods (mg/ 100g):
Food name Vitamin B6 content
Tuna 0.90
Bovine liver 0.84
Chicken viscera (fried) 0.62
Bovine kidney (raw) 0.43
Chicken (fried, roasted and fried) 0.41
Fried peanuts (salted) 0.40
vitamin B?
another name
Pyridoxin
elementary knowledge
Water solubility. It will be excreted within 8 hours after digestion. Like other B vitamins, they need food or nutritional supplements to supplement them.
Vitamin B6 is actually composed of several substances-pyridoxine, pyridoxal and pyridoxamine, which are closely related and interact with each other:
The unit of measurement is milligrams (mg);
When ingesting high-protein food, increase the dosage;
It is necessary to make antibodies and red blood cells;
Because intestinal bacteria have the ability to synthesize B6, it is necessary to eat more vegetables containing fiber.
The intake is 1.6-2.0mg per day. Women in the basic stage of pregnancy need to be supplemented with 2.2mg per day, and 2. 1mg during lactation;
When digesting vitamin B 12, vitamin B6 is essential;
Vitamin B6 is also necessary in the manufacture of hydrochloric acid and magnesium;
Dairy foods contain less vitamin B6.
efficacy
Protein and fat can be properly digested and absorbed.
Can help tryptophan in essential amino acid to be converted into nicotinic acid (vitamin B3);
Prevent all kinds of nerve and skin diseases;
Relieve vomiting (in order to prevent vomiting when getting up in the morning, doctors prescribe vitamin B6)
It can promote the synthesis of nucleic acid and prevent the aging of tissues and organs.
Can reduce dry mouth and dysuria caused by taking tricyclic anti-deprssants;
Slow down various symptoms of hand and foot neuritis such as muscle spasm at night, foot cramp and hand paralysis;
Natural diuretics;
deficiency disease
Anemia, seborrheic dermatitis, glossitis
Food sources of vitamin B6
Beer yeast, wheat bran, malt, animal liver and kidney, soybean, cantaloupe, cabbage, waste molasses (molasses used to extract sugar from raw materials), brown rice, eggs, oats, peanuts and walnuts.
Nutritional supplements
Between 50 and 50～500mg, there are various nutritional supplements with different doses. Its preparations include only vitamin B6, vitamin B6 and B vitamins, and other vitamins.
In order to prevent the lack of other B vitamins, vitamin B6 must be taken in the same amount as vitamins B 1 and B2.
You can buy long-acting vitamins, and the maximum action time can reach 10 hour.
side effect
Taking 2 ~10g every day will cause nervous disorder;
Excessive intake of vitamin B6 may lead to insomnia and clear recall of dream scenes.
The intake should not exceed 500mg.
The enemy of vitamin B6
Long-term storage, canned processing, meat baking or stewing, food processing, alcohol, estrogen.
matters need attention
Women taking birth control pills should increase their intake;
People who eat a lot of protein must take more vitamin B 6;
Joint patients treated with penicillamine must be supplemented with B6 nutrition;
Vitamin B6 has the best effect when combined with vitamins B 1, B2, pantothenic acid, C and magnesium.
Patients with Parkinson's syndrome should not take vitamin B6 supplements when receiving levodopa treatment.