Beneficial B’s: B6

                Today we carry on with another B vitamin, B6. What’s sad is that for those helplessly following a standard American diet, are putting themselves at risk for B6 deficiency (some 90% of women and 71% of men!). What does B6 do for your body:

  • Act on amino acids
  • Remove or transfer nitrogen, sulfur or carbon-containing molecules
  • Protein metabolism
  • Growth
  • Nervous, endocrine and immune systems function
  • Moderates the actions of some steroid hormones
  • Potent antioxidant (rivaling vitamin E and carotenoids)
  • Over 100 enzymes are dependent on it for:
    1. oxygen transport (hemoglobin synthesis)
    2. blood sugar regulation (stored carb energy)
    3. development of myelin sheath
    4. conversion of alphalinoleic acid to DHA
    5. synthesis of neurotransmitters, phospholipids, and sphingolipids

Like all the minerals and vitamins that we have discussed lately, there are many factors influencing absorption. B6 is sensitive to alkaline conditions, meaning it can be altered by light, oxygen and high temperatures. That means processes like cooking can take down the concentration (although cooking in a acidic medium like lemon, tomato or vinegar can decrease this). With meat 30-40% can be lost with boiling, compared to 15-50% with roasting and broiling (we’ve evaluated the benefits of raw/rare meat before). The problem with cooking vegetable sources is that the vitamins tend to leach into the cooking liquid 5-15% and as much as 60% (although baking has better results). Canning of meats, vegetables and fish decreases it 20-30%. Drying meats on the other hand have been shown to retain a larger percentage of B6. It’s important to note (as is the case with most foods as we’re all different and our bodies react differently), that absorption and utilization can vary greatly from person to person. It’s also important that proper intake of zinc and riboflavin (which we’ll eventually get around to covering) help. Animal protein and fats are probably the best way, as vegetables and their glycosides are poorer sources and are not substantial (sources like avocado, raw broccoli and cauliflower are worthy choices). Good sources of B6 include:

  • yellowfin tuna
  • beef liver
  • chicken liver
  • pork chops
  • sockeye salmon
  • halibut
  • beef steak
  • turkey with skin
  • chicken giblets
  • codfish
  • salami
  • feta cheese
  • canned blue crab
  • cottage cheese
  • cheddar cheese

Looks like B6 is yet another reason to enjoy some scrumptious fatty-tasty protein sources. For more on our fat-burner weight loss programs check out  For more suggested reading check out:

This entry was posted in Diet, Foods, Longevity, Nutrition, Physiology, Weight Loss and tagged , , , , , , , . Bookmark the permalink.

2 Responses to Beneficial B’s: B6

  1. Pingback: Digestive Disturbers | Body Change Wellness – Indiana

  2. Pingback: Featured Food: Crab | Body Change Wellness – Indiana

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