Vitamin B6 and its benefits according to Harvard University

Vitamin B6, also known as pyridoxine, has several important functions in the human body. According to medical and government scientific research, vitamin B6 is essential for:

protein metabolism: It is necessary for protein synthesis, which is essential for the repair and growth of body tissue.

function of the nervous system: Helps produce neurotransmitters that transmit signals between nerve cells and helps regulate mood and sleep.

cognitive function: A study published in the journal Nutrients found that vitamin B6 can improve cognitive function in older adults.

Formation of red blood cells: It is needed for the production of hemoglobin, which is a protein in red blood cells that carries oxygen around the body.

heart health: A study published in Atherosclerosis Journal found that adequate intake of vitamin B6 can reduce the risk of cardiovascular disease in women.

Immune system: It is important for the function of the immune system and helps fight infections and diseases.

Depression: A study published in the journal Journal of Clinical Psychopharmacology found that vitamin B6 can help reduce symptoms of depression in patients with mood disorders.

metabolism of carbohydrates and fats: Helps convert carbohydrates and fats into usable energy for the body.

Cancer prevention: A study published in Cancer Epidemiology, Biomarkers & Prevention journal found that vitamin B6 may have a protective effect against certain types of cancer, such as colon cancer.

It’s important to get enough vitamin B6 in your diet to maintain overall health. The recommended daily dose varies according to age and gender, and can be obtained through a balanced diet or through supplements.

What Does Harvard University Say About Vitamin B6?

THE Harvard University studied vitamin B6 and found that it is important for several functions in the body, including protein metabolism and red blood cell production. Vitamin B6 has also been shown to have positive effects on heart health and cognitive function.

However, Harvard University also points out that enough can be achieved through a healthy and balanced diet and that most people do not need vitamin B6 supplements. Additionally, taking large doses of supplements can be toxic and cause side effects, such as nerve damage.

Therefore, in their various studies they recommend getting vitamin B6 through foods rich in this vitamin and talking to a doctor or dietitian before taking supplements.

What foods contain vitamin B6?

Vitamin B6 occurs naturally in many different foods. Some foods rich in this nutrient include:

1. Meat: Chicken, turkey, beef and pork.
2. Fish: Especially salmon and tuna.
3. Fruit: bananas, avocados, melons and mangoes.
4. Vegetables: Potatoes, spinach, peas, carrots and peppers.
5. Nuts and seeds: Walnuts, almonds, sunflower seeds and sesame seeds.
6. Whole grains: Brown rice, brown and oats.

It’s important to note that the vitamin can be lost during food processing and cooking, so it’s best to get it through fresh, whole foods rather than processed foods.

It is important to follow the dosing instructions on the supplement label and the recommendations of a health professional before consumption.