Vitamin B6
Vitamin B6 plays a critical role in new cell formation, which makes it especially important for regenerating tissue such as the skin. It is also involved in the metabolism of carbohydrates and in a broad range of nervous system activity, including the production of neurotransmitters.
Vitamin B6 deficiency tends to manifest itself early in the form of eczema or any number of skin ailments. Due to its role in the functioning of the nervous system, a severe deficiency can lead to seizures and convulsions.
Vitamin B6 toxicity symptoms may result from regularly taking B6 supplements in excess of 2 grams per day. Toxicity may cause headaches, depression, fatigue, irritability, nerve damage, numbness, walking problems, or other symptoms of nervous system imbalance.
Cooking, freezing, canning, and processing can destroy a large percentage of vitamin B6 in foods.
| US Recommended Daily Allowance: | 1.8 mg |
Health Benefits of Vitamin B6
| Blood Pressure | Helps lower high blood pressure, particularly when it is related to the overconsumption of alcohol. |
| Hair | Can prevent and reverse grey hair. |
| Hydrochloric Acid | Necessary for production of hydrochloric acid in the stomach. |
| Kidneys | A deficiency can lead to higher amounts of oxalic acid in the urine, which in turn leads to the formation of kidney stones. |
| Sleep Cycle | Often used to treat insomnia. |
Food Sources of Vitamin B6
| Durian | 0.8 mg | 44% | |
| Cherimoya | 0.7 mg | 39% | |
| Sweet Potatoes | 0.6 mg | 33% | |
| Avocado | 0.4 mg | 22% | |
| Bananas | 0.4 mg | 22% | |
| Sunflower Seeds | 0.4 mg | 22% | |
| Bell Peppers | 0.3 mg | 17% | Red bell peppers contain as much as .4 mg of B6. |
| Burdock Root | 0.3 mg | 17% | |
| Dandelion Greens | 0.3 mg | 17% | |
| Kale | 0.3 mg | 17% | |
| Lambsquarters | 0.3 mg | 17% | |
| Mango | 0.3 mg | 17% | |
| Brussels Sprouts | 0.2 mg | 11% | |
| Buckwheat | 0.2 mg | 11% | |
| Collards | 0.2 mg | 11% | |
| Hot Peppers | 0.2 mg | 11% | This refers to red chili peppers. Green chili peppers have about half the amount of vitamin B6. |
| Quinoa | 0.2 mg | 11% | |
| Wild Rice | 0.2 mg | 11% |