printHealthy Eating & Vitamin B6
Vitamin B6 is a water-soluble vitamin and cannot be stored by the body because it is eliminated in urine (which is the nice scientific way of saying you get rid of it when you wee!). We need a continuous daily supply of vitamin B6 in our diet - the recommended daily allowance is 2mg and the safe upper limit is 10mg.
Water-soluble vitamins are easily destroyed by the preparation and cooking of food. The best way to minimise this is to eat raw, unpeeled vegetables, steam rather than boil vegetables, refrigerate fresh food, and keep dairy products and grains away from strong direct light.
Vitamin B6 is a coenzyme - meaning it is a catalyst for other enzymes in the body to do their job. It is important in the metabolic process because it enables the energy from food to be used by the body.
What can Vitamin B6 do for me?
- Can alleviate the symptoms of PMT and morning sickness
- Can help maintain healthy skin and hair
- Helps keep the immune system and nervous system in tip-top condition
What indicates a deficiency of Vitamin B6?
- Anaemia
- Dry, cracked lips
- Red, inflamed tongue
- Skin complaints (e.g. eczema, psoriasis, acne)
Who particularly needs vitamin B6?
- Heavy drinkers/ smokers
- Women on the combined contraceptive pill
- Vegetarians and vegans
Foods rich in vitamin B6
| Food | Serving size | Cals | Amount | GDA (%) |
|---|---|---|---|---|
| Potato | 175g | 126 | 0.5 | 25 % |
| Banana | 100g | 95 | 0.4 | 20 % |
| Salmon | 100g | 215 | 0.6 | 30 % |
| Lamb's Liver | 80g | 190 | 0.4 | 20 % |
| Turkey | 90g | 138 | 0.45 | 23 % |
| Avocado | 100g | 190 | 0.3 | 13 % |
