USES:Vitamin B6 (Pyridoxine) is fundamental for the metabolism of macronutrients especially protein and for releasing glucose from stores to be used in energy production.
Vitamin B6 is necessary for the production of vitamin B3 and absorption of vitamin B12 as well as utilisation of selenium.
Vitamin B6 is also considered an important anti-oxidant.
DEFICIENCY:
Symptoms of vitamin B6 deficiency include dermatitis, cracks around the mouth, depression, poor memory, irritability, muscle cramps, hair loss, fatigue.
Vitamin B6 needs are increased during periods of stress or fasting and for individuals with high intake of protein or refined foods.
As with other B vitamins extraneous exercise regimes, alcohol, tea and coffee and smoking reduce available levels of pyridoxine.
FOOD SOURCES:
Wholegrain cereals, wheat bran and germ, meat, tuna and chicken, as well as lentils, avocados and bananas, asparagus, broccoli, cauliflower and green leafy vegetables contain vitamin B6.
Note that vitamin B6 is water soluble so it will leach into the cooking water if you boil your vegetables, so it is better to gently steam them, and cannot be stored by our bodies so we need to eat foods containing this vitamin every day.