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.
Thursday, October 7, 2010
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
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
Tips to get more vitamin A
If you are not vegetarian, the most easy to get your recommended daily dietary intake of vitamin A is to eat meat. If this is not an option, here are some suggestions to consume more vitamin A:
1) Avoid alcohol: because alcohol reduces the reserves of vitamin A in your liver, reduce the consumption of alcohol will increase the amount of this nutrient in your body. Read also: The calorie cocktails are not happy hour.
2) Eat more fatty foods: vitamin A needs fat to be absorbed and used in the body. So try not to over reduce the consumption of fat in your diet and do not rely solely on foods without fat or low fat. Choose unsaturated fats. Read also: fat and fat cells: 7 things to know.
3) Eat 5 servings of fruits or vegetables per day: whether you're vegetarian or carnivorous, adopt a diet rich in vegetables and fruits yellow or orange should help you achieve your recommended daily dietary intake of beta-carotene and other carotenoids. Also read: Eat more vegetables: 10 tips for eating more vegetables.
1) Avoid alcohol: because alcohol reduces the reserves of vitamin A in your liver, reduce the consumption of alcohol will increase the amount of this nutrient in your body. Read also: The calorie cocktails are not happy hour.
2) Eat more fatty foods: vitamin A needs fat to be absorbed and used in the body. So try not to over reduce the consumption of fat in your diet and do not rely solely on foods without fat or low fat. Choose unsaturated fats. Read also: fat and fat cells: 7 things to know.
3) Eat 5 servings of fruits or vegetables per day: whether you're vegetarian or carnivorous, adopt a diet rich in vegetables and fruits yellow or orange should help you achieve your recommended daily dietary intake of beta-carotene and other carotenoids. Also read: Eat more vegetables: 10 tips for eating more vegetables.
Food containing a lot of pro vitamin A
Food (vegetable origin) containing a lot of pro vitamin A (to be converted into vitamin A by the body) are:
* Sorrel (100 grams): 11 000 mcg
* Carrots (100 g): 2 000 to 10 000 mcg
* Spinach (100 g): 2 000 to 9000 mcg
* Turnip (100 g): 7000 mcg
* Apricot (100 g): 1 000 to 7000 mcg
* Chervil (100 g): 6200 mcg
Dandelion * (100 g): 6000 mcg
* Parsley (100 g): 5000 mcg
* Dried apricots (100 g): 4000 mcg
* Brugnon or escarole (100 g): 2000 mcg
* Chicory (100 g): 1 800 mcg
* Red cabbage (100 g): 1 500 mcg
* Dried peaches (100 g): 1 200 mcg
* Lettuce (100 g): 1 000 mcg.
* Sorrel (100 grams): 11 000 mcg
* Carrots (100 g): 2 000 to 10 000 mcg
* Spinach (100 g): 2 000 to 9000 mcg
* Turnip (100 g): 7000 mcg
* Apricot (100 g): 1 000 to 7000 mcg
* Chervil (100 g): 6200 mcg
Dandelion * (100 g): 6000 mcg
* Parsley (100 g): 5000 mcg
* Dried apricots (100 g): 4000 mcg
* Brugnon or escarole (100 g): 2000 mcg
* Chicory (100 g): 1 800 mcg
* Red cabbage (100 g): 1 500 mcg
* Dried peaches (100 g): 1 200 mcg
* Lettuce (100 g): 1 000 mcg.
Foods rich in vitamin A
Chances are that you do not consume too much vitamin A from dietary sources. And get your nutrients, including vitamin A from food instead of relaxing on supplements is still recommended. Vitamin A is findable in meat and eggs (absorbed as retinol) as well as in food orange and green vegetables , among others. Read also: Vegetable Green: 9 best greens.
Food (animal) containing lots of vitamin A (preformed) are:
* Oil Halibut (100 grams): 200 000 mcg
* Cod Liver Oil (100 g): 180 000 mcg
* Tuna liver oil (100 g): 150 000 mcg
* Turkey liver (100 g): 33 000 mcg
* Beef Liver (100 g): 7 000 to 12 000 mcg
* Chicken liver (100 g): 7000 mcg
* Veal Liver (100 g): 5000 mcg
* Fish (100 g): 20 to 1000 mcg
* Butter (100 g): 600 mcg
* Whole egg (100 g): 300 mcg
* Oyster (100 g): 100 mcg
* Cheese (100 g): 60 to 100 mcg.
Food (animal) containing lots of vitamin A (preformed) are:
* Oil Halibut (100 grams): 200 000 mcg
* Cod Liver Oil (100 g): 180 000 mcg
* Tuna liver oil (100 g): 150 000 mcg
* Turkey liver (100 g): 33 000 mcg
* Beef Liver (100 g): 7 000 to 12 000 mcg
* Chicken liver (100 g): 7000 mcg
* Veal Liver (100 g): 5000 mcg
* Fish (100 g): 20 to 1000 mcg
* Butter (100 g): 600 mcg
* Whole egg (100 g): 300 mcg
* Oyster (100 g): 100 mcg
* Cheese (100 g): 60 to 100 mcg.
Recommended Dietary vitamin A per day
Health experts recommend eating the amounts of vitamin A include:
* Children (under 3): 300 micrograms (mcg) per day
* Children (4-8 years): 400 mcg per day
* Children (9-13 years): 600 mcg per day
* Teens and adults (over 14): 900 mcg per day
* Pregnant women (under 18): 750 mcg per day
* Pregnant women (over 18): 770 mcg per day
* Women who are breastfeeding (under 18): 1200 mcg per day
* Women who are breastfeeding (over 18): 1300 mcg per day.
Due to risks of toxicity (see the "Toxicity"), doctors have also defined a threshold level of tolerance to daily supplementation with vitamin A by a healthy population. Here the maximum amount per day you can get vitamin A:
* Children (under 3): 600 micrograms (mcg) per day
* Children (4-8 years): 900 mcg per day
* Children (9-13 years): 1 700 mcg per day
* Teens (14 to 18): 2800 mcg per day
* Adults (19 years and older): 3,000 mcg per day
* Women who are pregnant or lactating (under 18): 2800 mcg per day
* Women who are pregnant or breastfeeding (over 18): 3000 mcg per day.
* Children (under 3): 300 micrograms (mcg) per day
* Children (4-8 years): 400 mcg per day
* Children (9-13 years): 600 mcg per day
* Teens and adults (over 14): 900 mcg per day
* Pregnant women (under 18): 750 mcg per day
* Pregnant women (over 18): 770 mcg per day
* Women who are breastfeeding (under 18): 1200 mcg per day
* Women who are breastfeeding (over 18): 1300 mcg per day.
Due to risks of toxicity (see the "Toxicity"), doctors have also defined a threshold level of tolerance to daily supplementation with vitamin A by a healthy population. Here the maximum amount per day you can get vitamin A:
* Children (under 3): 600 micrograms (mcg) per day
* Children (4-8 years): 900 mcg per day
* Children (9-13 years): 1 700 mcg per day
* Teens (14 to 18): 2800 mcg per day
* Adults (19 years and older): 3,000 mcg per day
* Women who are pregnant or lactating (under 18): 2800 mcg per day
* Women who are pregnant or breastfeeding (over 18): 3000 mcg per day.
Vitamin A toxicity
Although vitamin A deficiency are rare, you can consume too much vitamin A. The hyper vitamin A (vitamin A or abuse) indicates an excessive storage of vitamin A in the body. The presence of excess vitamin A can cause the following effects:
* Congenital diseases,
* Abnormal liver
* Reduction of bone density (which can lead to osteoporosis),
* Loss hair
* Bone growth disorderly
* Excessive skin dryness or peeling,
* Central nervous system disorders.
Severe toxicity of vitamin A may occur after drinking large quantities of this nutrient (especially after fees) over a very short period of time. Symptoms of severe toxicity of vitamin A are:
* Loss of appetite,
* Irritability
* Exhaustion,
* Nausea and vomiting
* Dry, brittle nails,
* Migraines,
* Dizziness,
* Blurred vision,
* Depression
* Schizophrenia,
* Anemia.
* Congenital diseases,
* Abnormal liver
* Reduction of bone density (which can lead to osteoporosis),
* Loss hair
* Bone growth disorderly
* Excessive skin dryness or peeling,
* Central nervous system disorders.
Severe toxicity of vitamin A may occur after drinking large quantities of this nutrient (especially after fees) over a very short period of time. Symptoms of severe toxicity of vitamin A are:
* Loss of appetite,
* Irritability
* Exhaustion,
* Nausea and vomiting
* Dry, brittle nails,
* Migraines,
* Dizziness,
* Blurred vision,
* Depression
* Schizophrenia,
* Anemia.
