John Myers
Without the regular intake of vitamin B6 through food, many processes in the organism would not function optimally. Find out below why this vital substance is so important and how you can cover your daily requirement.
Food for the nerves: vitamin B6 foods
They regulate central metabolic processes, keep our immune system in good shape, and are important for strong nerves: vitamins from the B group. Like all B vitamins, vitamin B6 is part of a healthy diet. Food with vital substances should therefore be regularly on the menu. Vitamin B6 or pyridoxine contributes to the normal functioning of the following processes in the body:
- Cysteine Synthesis – Amino acid involved in the formation of bone, cartilage, and skin
- Energy metabolism
- nervous system
- Homocysteine metabolism
- Protein and glycogen metabolism
- Mental function
- Formation of red blood cells
- Immune system
- Reduction of tiredness
- Regulation of hormonal activity
If there is a rare vitamin B6 deficiency, the symptoms are skin rashes, inflamed lips, diarrhea, vomiting, and anemia. Movement disorders can also occur in children.
How Much Vitamin B6 Should You Consume?
In healthy people, these deficiency symptoms only occur extremely rarely in Germany, since the daily requirement of vitamin B6 can be covered relatively easily. Depending on their age, male adults need between 1.4 and 1.6 mg per day, women 1.2 mg – according to the recommendations of the German Society for Nutrition (DGE). Only pregnant women should pay more attention to their diet, as they have a higher requirement of 1.9 mg. If you eat a balanced diet during pregnancy, you are in the green and usually get all the vitamins you need.
Which foods contain a lot of vitamin B6?
There is a large selection of vitamin B6 foods: pyridoxine is found in both animal and plant foods. Good sources are meat and fish, whole grain products, nuts, seeds, and fruit and vegetables. Vegans also like to cover their needs by eating legumes. With 125 g pork schnitzel, 150 g boiled potatoes, and 200 g steamed green beans as well as yoghurt with fruit and cashew nuts, you already cover most of your needs. Our vitamin-rich recipes provide you with further ideas for dishes.
Also, find out which foods contain vitamin B1, vitamin B2, or folic acid.
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