Well, then you might not be sitting there debating how to help your carbohydrate metabolism or what might help to produce the neurotransmitters in your body, but if you have skin rashes, problematic moods and lack of energy - chances are you've already Google them. And now get a possible reason for all of these - vitamin B6 deficiency. So why is vitamin B6 important and what are the symptoms of this vitamin deficiency?
Vitamin B6: All qualities
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a number of important functions in our bodies: it is important for protein, fat and carbohydrate metabolism, for the production of red blood cells, is closely linked to immune function and has an important role in the production of neurotransmitters.
As one of the eight Vitamins B that form the Vitamin B Complex and work together in quite a few body processes, Vitamin B6 deficiency can cause other Vitamin B deficiency, especially Vitamin B3 and Vitamin B12. And in the mineral wing, vitamin B6 has an important status - as a participant in the metabolism process of magnesium, calcium, and zinc. For pregnant women, vitamin B6 can help reduce morning sickness, while at the same time helping their fetus to produce the genetic material.
And where does vitamin B6 come from? Since our bodies cannot produce vitamin, we must obtain it from foods or supplements. Most people get enough B6 in their diet, but a poor diet with vitamin B6 over time and health conditions such as liver and kidney disease, digestive or autoimmune diseases can cause vitamin deficiency. Smokers, overweight people, alcoholics, and pregnant women are more likely to develop vitamin B6 deficiency.
How to detect vitamin B6 deficiency?
Vitamin B6 deficiency has various symptoms, some will only indicate this vitamin deficiency, and some may also be associated with a deficiency in other substances or other substances:
- The itchy, oily, and flaky rash is a fairly common symptom of vitamin B6 deficiency. It is seborrheic dermatitis, which can appear on the scalp, face, neck, and upper chest. If it is a rash that has developed as a result of a collagen synthesis problem ( a phenomenon of B6 deficiency ) Vitamin B6 intake may resolve the rash quickly.
- Chapped and sore lips can also indicate vitamin B6 deficiency. It is important to note that lack of riboflavin, folate, iron, and other nutrients can cause this condition, as well as sunny, dry, or windy weather and other external factors.
- Puffy, sore, smooth, and shiny, inflamed, or disturbed tongue is a health condition that responds to glossitis - tongue inflammation - and can be caused by vitamin B6 deficiency, which causes loss of papilloma, bumps on the tongue. Tongue inflammation can cause chewing, swallowing, and speech problems. Sometimes this condition is also caused by folic acid deficiency and vitamin B12, so just consuming all these vitamins together can help cure the inflammation.
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An unbalanced mood, which is also accompanied by feelings of depression or anxiety, is another symptom of B6 deficiency. This deficiency can also cause increased pain, for example in women with pre-menstrual syndrome (PMS). This is because vitamin B6 is necessary for the normal functioning of the neural messages that help control mood.
Studies also show that taking 40mg-80mg of vitamin B6 supplements daily ( as in this study ) may help with symptoms of pre-menstrual syndromes, such as pain, irritability, anxiety, and depression. - A well-functioning immune system is a key to preventing infections, infections, and even certain cancers. Dietary deficiencies, including vitamin B6 deficiency, can disrupt immune system activity. Vitamin B6 deficiency can make it difficult for the body to produce the antibodies, white blood cells, and other immune systems it needs to fight bacteria and protect itself from the disease.
- Vitamin B6 deficiency can cause fatigue and lack of energy and even anemia. The main reason is the role of vitamin B6 in helping to produce hemoglobin - the protein in red blood cells that helps carry oxygen to all body cells. If the cells do not receive enough oxygen as a result of too much hemoglobin, anemia can develop. Aside from feeling tired from anemia, vitamin B6 deficiency may also contribute to fatigue because of its role in the hormone-promoting hormone melatonin.
- Itching and circumcision are symptoms of nerve damage called peripheral neuropathy, which can be caused by a vitamin B6 deficiency. Symptoms may include pain, burning, and tingling in the arms, legs, and palms. Nerve damage can also cause discomfort, balance issues, and walking difficulties.
- Seizures are a rare but possible response to vitamin B6 deficiency. This is more common in infants, but it is also found in adults. For seizures various reasons, one of which is vitamin B6 deficiency, without which there is a deficiency in the soothing GABA neural processor. Seizures can cause symptoms such as muscle cramps, rolling of the eyes and arms or bouncing legs.
- Vitamin B6 deficiency, as well as folate and vitamin B12 deficiency, can cause a higher than normal level of homocysteine amino acid in the blood. An increase in homocysteine levels has been linked to a number of health issues, notably heart disease and stroke and Alzheimer's disease. When homocysteine is high, it can damage the blood vessels.
- Nausea, vomiting, and loss of appetite are symptoms that may indicate some gastrointestinal problems and may also be due to vitamin B6 deficiency.
Foods High in Vitamin B6
Our body cannot store a large amount of vitamin B6, so to avoid deficiency, the vitamin needs to be consumed on a regular basis. It is usually not difficult to do this, because vitamin B6 is much found in animal and plant foods, as well as being added to fortified foods like cereals.
What Should You Eat To Get Vitamin B6?
In plant-derived foods, you will find your B6 in banana, melon, plum, avocado, potato, pepper, and cabbage. Whole grains, quaker, whole grains, legumes (beans, soy, and lentils), sprouts, and beer yeast also contain vitamin B6.
The animal foods that contain vitamin B6 include chicken, turkey, beef, especially the liver, eggs, fish (salmon and tuna), and milk and its products. Vitamin B6 forms in animal sources and enriched foods are usually better absorbed than the form found in plant foods.
It is important to know that during cooking and in light and heat, part of vitamin B6 is destroyed.
Is that a bit of a burden on your diet? It is also possible to consume Vitamin B6 through dietary supplements, for example, along with its Vitamin B family members - at the Vitamin B Complex.
