Vitamin B6

Vitamin B6 is present in three forms: pyridoxal, pyridoxine, and pyridoxamine. Pyridoxine is found mainly in vegetables, and pyridoxal and pyridoxamine, mainly in foods from animal sources. All forms can be converted to the active vitamin-B6 coenzyme in the body. Pyridoxal phosphate (PLP) is the predominant biologically active form. PLP participates in amino acid synthesis and the interconversion of some amino acids. It catalyzes a step in the synthesis of hemoglobin, which is needed to transport oxygen in blood. PLP helps maintain blood glucose levels by facilitating the release of glucose from liver and muscle glycogen. It also plays a role in the synthesis of many neurotransmitters important for brain function. PLP participates in the conversion of the amino acid tryptophan to niacin and helps avoid niacin deficiency. Pyridoxine affects immune function, as it is essential for the formation of a type of white blood cell.

Vitamin B6 is not stable in heat, light, air or oxygen or in alkaline conditions, so cooking and food processing reduce its content in food. Both coenzyme and free forms are absorbed in the small intestine and transported to the liver, where they are phosphorylated and released into circulation, bound to albumin for transport to tissues. Vitamin B6 is stored in the muscle and only excreted in urine when intake is excessive.

With early deficiency of vitamin B-6, ill-defined symptoms such as sleeplessness, irritability and weakness may occur. A bigger vitamin B-6 deficiency may lead to depression, convulsions, abnormal nerve functions (especially in the limbs), dermatitis, cracking of skin at the corner of the mouth and the lips, a smooth tongue, and anaemia.

Those at risk from vitamin B-6 deficiency include alcohol abusers. Certain medication, such as the oral contraceptive pill and isoniazid, which is used to treat tuberculosis, may increase vitamin B-6 requirement. In some metabolic diseases the requirement of vitamin B-6 is increased.

Common food sources	Meats, poultry, Pork, Fish, whole grains and cereals, legumes, avocados, sunflower seeds, green leafy vegetables, spinach, potatoes, bananas.
Major functions	Aids in protein metabolism, absorption; aids in red blood cell formation; helps body use fats.
Recommended daily intake	Infants: 0.1 - 0.3 mg Children: 0.5 - 0.6 mg Adolescents: 1.0 -1.3 mg Men & Women (19 - 50 years): 1.3 mg Men over 50 years: 1.4 mg Women over 50 years: 1.3 mg Pregnant Women: 1.9 mg Lactating Women: 1.2 mg
Deficiency symptoms	Skin disorders, dermatitis, cracks at corners of mouth; irritability; anemia; kidney stones; nausea; convulsion, depression, decline in immune function.
Overconsumption symptoms	None from foods, excess intake above 100 mg/day causes neuropathy (nerve destruction) and skin lesions.
Stability in foods	Considerable losses during cooking.

Vitamin B6 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	2
Bran, wheat	1.4
Bread, brown	0.1
Crispbread, rye	0.3
Bread, white	0.04
Cake fruit	0.1
Chapati	0.2
Pancake	0.1
Gingernut	0.05
Cheesecake	0.02
Rice, boiled	0.05
Pastry	0.05
Biscuit, Chocolate	0.04
Custard	0.05
Custard tart	0.05
Jam tart	0.04
Milk pudding	0.05
Triffle	0.05

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	0.1
Egg,fried	0.1
Omelette	0.1
Poached	0.1
Raw	0.1
Scrambled	0.1
Macaroni cheese	0.03
Cauliflower cheese	0.1
Cheese soufflé	0.05

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	0.3
Crab, boiled	0.4
Salmon, canned	0.5
Sardine, canned	0.4
Tuna, canned in oil	0.4
Oysters, raw	0.03
Lobster, boiled	0.4
Cod, baked	0.4
Cod, poached	0.4
Cod, steamed	0.4
Fish finger, fried	0.2

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	0.4
Chicken livers, fried	0.5
Ham, canned	0.2
Beef, canned	0.05
Beef, stewed	0.3
Beefburger	0.2
Backon, fried	0.3
Lamb, brain, boiled	0.1
Lamb, heart, roast	0.4
Lamb, kidney, fried	0.3
Lamb, Liver, fried	0.5
Pork, chop	0.2
Pork pie	0.05
Sausage, liver	0.1
Salami slices	0.2
Rabbit, stewed	0.3
Pork, fried/grilled	0.05

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	0.03
Dried,skimmed	0.3
Dried,whole	0.2
Goat's	0.04
Human	0.01
Yoghurt	0.04
Ice-cream	0.02
Cheese, Camembert	0.2
Cheddar	0.1
Cottage	0.01
Parmesan	0.1

Vegetables	Content(milligram per 100 grams)
Mushrooms, raw	0.1
Broccoli, boiled	0.1
Cauliflower, raw	0.2
Cauliflower, boiled	0.1
Cabbage, raw	0.2
Cabbage, bolied	0.1
Carrots, raw	0.2
Carrots, boiled	0.1
Beans, French, boiled	0.05
Asparagus, boiled	0.02
Mung, cooked dahl	0.1
Celery, raw	0.1
Celery, boiled	0.1
Cucumber, slices	0.04
Lettuce, raw, leaves	0.05
Onions. Raw	0.1
Bolied	0.1
Parsley, spring	0.3
Peas, canned	0.2
Potato baked/boiled	0.2
Potato chips	0.2
Pumpkin	0.05
Radish	0.1
Spinach leaves	0.2
Sweet corn	0.2
Parsnip	0.05

Fruits	Content(milligram per 100 grams)
Apple	0.02
Banana	0.5
Apricot, dried	0.2
Avocado pear	0.4
Blackberries	0.05
Cherries	0.04
Currants, black	0.1
Dates,dried	0.2
Figs	0.1
Grapes	0.1
Grapefruit	0.01
Lemon slices	0.1
Juice	0.05
Orange	0.05
Peach	0.02
Pear	0.01
Pineapple	0.1
Plums	0.05
Prunes	0.2
Raisins	0.3
Raspberries	0.05

Nuts	Content(milligram per 100 grams)
Almond	0.1
Brazil nut	0.2
Chestnuts	0.3
Peanuts	0.4
Walnut	0.7

Sauces and condiments	Content(milligram per 100 grams)
Chutney, tomato	0.1
Tomato sauce	0.1

Beverages	Content(milligram per 100 grams)
Cocoa powder	0.05
Drinking chocolate	0.02
Wine	0.02
Beer	0.02

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