Vitamin B6 helps use protein to build body tissue and aids in the metabolism of fat. The need for vitamin B6 is directly related to protein intake. As the intake of protein increases, the need for vitamin B6 increases.
Eating a variety of foods that contain vitamin B6 is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. Intakes of vitamin B6 tend to be low in relation to recommendations, and there aren’t that many foods that are really good sources; thus, it may take special care to ensure an adequate intake. The best sources are meats, fish, poultry, potatoes, legumes, non-citrus fruits, fortified cereals, liver and soy products. Most ready-to-eat and instant-prepared cereals are fortified with vitamin B6.
Vitamin B6 can be lost in preparation, cooking or storage. Cooking losses occur when some vitamin B6 is dissolved in the cooking liquid. To retain vitamin B6, serve fruits raw, cook foods in a minimal amount of water, cook for the shortest possible time and roast or broil meat and poultry.
Vitamin B6 deficiencies are found, some due to the destruction of B6 by alcohol. Symptoms of too little B6 include depression and confusion. Advanced lack of vitamin B6 can cause abnormal brain wave patterns and convulsions. It is also possible to have too much vitamin B6 with the result of neurological damage, fatigue, headaches, convulsions and skin lesions. Excess vitamin B6 usually comes from using supplements that make health claims.
For more information on vitamins contact Diane at (912) 871-6130, dianem@uga.edu or www.ugaextension.com/bulloch.
Eating a variety of foods that contain vitamin B6 is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements. Intakes of vitamin B6 tend to be low in relation to recommendations, and there aren’t that many foods that are really good sources; thus, it may take special care to ensure an adequate intake. The best sources are meats, fish, poultry, potatoes, legumes, non-citrus fruits, fortified cereals, liver and soy products. Most ready-to-eat and instant-prepared cereals are fortified with vitamin B6.
Vitamin B6 can be lost in preparation, cooking or storage. Cooking losses occur when some vitamin B6 is dissolved in the cooking liquid. To retain vitamin B6, serve fruits raw, cook foods in a minimal amount of water, cook for the shortest possible time and roast or broil meat and poultry.
Vitamin B6 deficiencies are found, some due to the destruction of B6 by alcohol. Symptoms of too little B6 include depression and confusion. Advanced lack of vitamin B6 can cause abnormal brain wave patterns and convulsions. It is also possible to have too much vitamin B6 with the result of neurological damage, fatigue, headaches, convulsions and skin lesions. Excess vitamin B6 usually comes from using supplements that make health claims.
For more information on vitamins contact Diane at (912) 871-6130, dianem@uga.edu or www.ugaextension.com/bulloch.