What products have vitamin B6?
Everyone knows that vitamins are necessary for normal human life. But about the role of some of them, for example, about B vitamins, many have a vague idea. Let's try to figure out what they are for, and where vitamin B6 is found.
Why does a person need vitamin B6
Vitamin B6 is also called pyridoxine. He participates in various processes occurring in the body. Without B6, amino acid metabolism, enzyme synthesis, protein digestion, hemoglobin production are not possible. Vitamin B12 and magnesium are not absorbed in its absence.
Its shortage causes fatigue, muscle cramps, impairment of the nervous system, skin diseases.
By day a person needs 2 mg of vitamin B6. During pregnancy, nervous overstrain, physical exertion, nutrition with a high content of proteins, taking antibiotics, the need for it increases.
Where to look for B6
Vitamin B6 is produced by intestinal microflora, and usually its supply with food is sufficient. But provided that the food is balanced and contains the necessary products.
B6 can be found in nuts (hazelnuts, walnuts), wheat bran and unrefined grains (there is little in the flour). Rich in vitamin B6 vegetables - cabbage, carrots, spinach, potatoes; fruits - oranges, cherries, strawberries, avocados.
Like other vitamins of group B, B6 is in legumes, eggs, dairy products, meat. Properly cooked cereals will also be a source of pyridoxine.
However, it is important to bear in mind that during heat treatment, freezing, preservation, a large part of pyridoxine is destroyed. To preserve this substance in potatoes, it is better to bake it in foil.
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