Vitamin B6 or pyridoxine is especially important for women’s health: it plays an important role in maintaining the balance of sex hormones, stimulating metabolism and preventing some forms of cancer.
Vitamin B6 belongs to the group of water-soluble B vitamins, which do not accumulate in the body and must be constantly replenished. The raw material for the industrial production of the vitamin is bakery and brewer’s yeast, and from food products they are rich in bell pepper (0.5 mg / 100 g), dry yeast (0.58 mg / 100 g), beef liver (0.7 mg / 100 d) and chicken liver (0.9 mg / 100 g), wheat grains (0.3 mg / 100 g).
Women are especially often deficient in this vitamin. It relieves the condition during PMS, pregnancy and menopause and is necessary for women taking birth control pills – 3 hours after taking the contraceptive, the level of vitamin B6 drops by 20%. In such cases, as well as in pregnant women, acute vitamin deficiency can cause mood swings and even depression.
Vitamin B6 deficiency symptoms:
- Irritability, drowsiness;
- Loss of appetite, nausea;
- Dry, uneven skin in the area of the nasolabial folds, around the eyes, on the neck;
- Cracked lips and sores at the corners of the mouth (“seizures”).;
- Pyridoxine is involved in regulating the balance of sodium and potassium, so if you heavily salt your food and do not take in enough vitamin, it can lead to swelling of the legs, face or hands.;
The loss of vitamin during heat treatment of food is 20-35%, and during freezing and storage in a frozen state, it is insignificant. When receiving flour, up to 80% of the vitamin is lost, which is contained mainly in the bran.
The daily requirement for vitamin B6 for adults is ~ 2-2.5 mg.