- foods rich in vitamin B6, such as wholemeal flour and rice, are useful for the proper functioning of the nervous system and for the transformation processes of proteins. Let's find out better.
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Rice, rich in vitamin B6
Properties of vitamin B6
La Vitamin B6 it is made up of three parts: pyridoxine, as it is also known, pyridoxal and pyridoxamine. These substances play avery important action in the human organism, especially as regards the metabolism and the transformation processes of proteins.
It is an essential vitamin in energy production Red blood cells and for some brain and nervous system functions, such as the synthesis of the neurotransmitters serotonin and norepinephrine and for the formation of myelin.
Main foods rich in vitamin B6
Vitamin B6 can be found in several foods, including wholemeal flour products (for example wholemeal bread), in rice, in fruit such as avocado and bananas, in the hazelnuts, in peanuts, in sunflower seeds, in wheat germ, in brewer's yeast.
It is present in many vegetables, especially in pepperoni, in spinach, broccoli, carrots and turnip greens and legumes (especially lentils). It is also found in certain fish, such as tuna, salmon and crustaceans (shrimp).
A lack of vitamin B6 is quite rare, as it is easily synthesized by the body through a varied and balanced diet.
Wheat germ
It contains 3 mg of vitamin B6 per 100g, an amount that makes it one of the richest foods in this nutrient. In addition to this, we find Omega 3, Omega 6 and vitamins A and D, valid aids in maintaining the health of skin and hair and to counteract the negative effect of free radicals. Wheat germ is sold in the form of light flakes that can be used raw in milk and cereals, in soups, in salads (in which you can also put wheat sprouts) or in yoghurt.
Avocado
Avocado contains 0,3mg per 100 grams, it is a precious food, also rich in omega 3 acids, manganese, vitamins C and E. Thanks to selenium and zinc and carotenoids, they are considered powerful anti-inflammatories and antioxidants natural, useful for the well-being of the heart and circulation, given the content of vitamin B6 and folic acid. The advice is to buy them ripe, they must be soft to the touch, so as to be able to prepare at least one guacamole sauce per week; alternatively they can be enjoyed in salads, or in stuffed sandwiches.
Pepperoni
A valuable food, pepper contains about 0,12 mg of vitamin B6 per 100 grams of product. In addition to this, we also find vitamins C and A and magnesium. Excellent if you follow a vegan or vegetarian diet, pepper helps to strengthen the immune system, helps the absorption of iron, makes the body more active and reactive. In addition to consuming it raw in salads, where it gives its best in terms of nutritional value, it can also be cut into cubes, together with a yellow pepper, to make a tasty Vogherese risotto.
Lentils
Excellent food not only for vegans and vegetarians, lentils are composed of water, proteins, dietary fibers, carbohydrates and sugars; among the minerals there are magnesium, potassium and phosphorus, but also calcium, sodium, iron, zinc, copper, rta the others. Lentils also contain vitamins of group B, precisely vitamins B1, B2, B3, B4 and B6, vitamins C, k, J and little vitamin E. Excellent when combined with cereals, such as rice or pasta, they become a complete food. and nutritious.
Brewer's yeast
Fresh brewer's yeast contains many valuable substances, including vitamins B6, B5, B9 and B2. Useful for ensuring a good state of health for skin, nails and hair, brewer's yeast also helps to treat constipation or colitis and is an excellent food for raising the immune defenses of those who have suffered severe stress or trauma. It also contains proteins and essential amino acids, it is particularly recommended for sportsmen and those who follow vegan or vegetarian diets.
Also find out what natural vitamin B6 supplements are
Brewer's yeast among vitamin B6 supplements
Daily requirement of vitamin B6
The need for vitamin B6 is linked to the amount of protein consumed in the diet. The recommended intake level is calculated for adults in 1,5 mg per 100 g of dietary protein.
The recommended intake levels increase by approximately 20% if you are pregnant and by 30% if you are breastfeeding. In children up to 12 years, one mg per day should not be exceeded, while in adolescents it begins to rise to 1,3 mg for males and 1,2 for females.
Recipe rich in vitamin B6
Guacamole
Ingredients for two people: a ripe avocado, a teaspoon of lemon or lime juice, a couple of cherry tomatoes, half an onion, salt and pepper
Method: peel and deprive the avocado of the seed, cut it into pieces and put it in a cup with the squeezed lemon or lime juice, mash it with a fork or a potato masher, thus creating a soft cream in which some small internal pieces will remain. Add the finely chopped white or golden onion and mix again.
Season with salt and pepper and finally add the diced cherry tomatoes. Nb: be careful when buying avocado: it doesn't have to be hard, otherwise you would be forced to use the mini pimer or electric blender to make the sauce, and it's not the same thing! At the most, leave it out of the fridge with the other fruit for a few days before using it.
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