Tips to get more vitamin B6

For more vitamin B6, you can try:

1. Eating fruits and vegetables: many foods lose their vitamin B6 for treatment. Canned vegetables, for example, contain 60% to 80% of vitamin B6 in less than fresh vegetables . Frozen fruits lose about 15% of their content of vitamin B6,
2. Eat whole foods (not processed): Like most nutrients, almost all the vitamin B6 contained in a food that is lost when food is processed. Processed foods are lower in nutrients than fresh foods or complete,
3. Cook foods rich in vitamin B6 Apart: foods rich in this vitamin lose it when cooked with acidic foods (like oranges or tomatoes). Cook them separately and then you get more vitamin B6

Foods rich in vitamin B6

If you adopt a healthy and balanced diet, getting enough vitamin B6 should not be a problem. There are many delicious ways to get your daily dose of this vitamin rich in antioxidants . Read also: 20 antioxidant-rich foods to eat to live long.

Some of the best sources of vitamin B6 include:

* Spinach (boiled, 100 g): 1.55 mg
* Garlic (100 g): 1.23 mg
* Bluefin tuna, yellowfin tuna (cooked or grilled, 100 g): 1.04 mg
* Beef Liver (fried or grilled, 100 g): 1 mg
* Octopus (steamed or boiled, 100 g): 0.7 mg
* Banana (1 medium banana): 0.6 mg
* Chicken without skin or fat (roasted, 100 grams): 0.5 mg
* Turkey breast (roasted, 100 g): 0.47 mg
* Potato (baked, 100 mg): 0.34 mg
* Red pepper (raw, 100 g): 0.15 mg
* Watermelon (diced, 100 g): 0.14 mg.

Recommended Dietary vitamin B6 per day

Health experts recommend eating the amounts of vitamin B6 include:

* Children (under 6 months): 100 micrograms (mcg) per day
* Children (7-12 months): 300 mcg per day
* Children (1-3 years): 500 mcg per day
* Children (4-8 years): 600 mcg per day
* Men's (9-13 years): 1 milligram (mg) per day
* Men (14 to 50 years): 1.3 mg per day
* Men (51 years): 1.7 mg per day
* Women (9-13 years): 1 mg daily,
* Women (14 to 50 years): 1.2 mg per day,
* Women (51 years): 1.5 mg per day
* Pregnant women (19 years): 1.9 mg per day,
* Women who are breastfeeding (19 years and older): 2 mg per day.

Toxicity of Vitamin B6

This vitamin is normally causes no adverse effects to less than 100 mg per day. However, prolonged use of vitamin B6 to 200 mg per day can cause peripheral neuropathy (usually reversible). Read also: Reduce the risk of brain diseases through diet.

Here are the UL B6 per day:

* Children (1-3 years): 30 mg maximum daily
* Children (4-8 years): 40 mg maximum daily
* Children (9-13 years): 60 mg maximum daily
Teenagers * (14-18 years): 80 mg maximum daily
* Adults (over 18): 100 mg maximum per day.

Vitamin B6: Signs and symptoms

Because vitamin B6 is essential for the functioning of your body every day, there are different symptoms that may indicate your lack of vitamin B6. Read also: Nutrient Deficiencies: top 5 nutritional deficiencies.

Signs and symptoms of vitamin B6 include:

* Eczema or seborrheic dermatitis,
* Dry, irritated or itchy,
* Convulsions or attacks
* Anemia
* Exhaustion, depression or malaise
* Headaches.

Vitamin B6: benefits, shortcomings, foods rich in vitamin B6

Vitamin B6 is a vitamin vital. Discover its benefits, what causes vitamin B6, vitamin B6-rich foods.

Vitamin B6 is a water-soluble vitamin essential because the body can not manufacture or store. The organization must get vitamin B6 in foods consumed each day. Forms of vitamin B6 present in foods are: pyridoxine, pyridoxal and pyridoxamine. Read also: Vitamin B1: benefits, shortcomings, foods rich in thiamin.

It is difficult to find a body function that does not depend on the Vitamin B6. In addition, getting enough vitamin B6 daily may help ward off dozens of diseases (hypertension, depression, acne, epilepsy, etc.).. Regimes Maigrir.com an update with you on the benefits and risks of vitamin B6, vitamin B6-rich foods and ways of getting enough. Read also: Food and Acne: links, causes and effects