Multitalent Vitamin B6: With these foods, you will get enough

Vitamin B6 - the most important things at a glance

• Vitamin B6 belongs to the group of B vitamins and is also called pyridoxine.

• Vitamin B6 is sensitive to daylight and heat. Cooking food in a lot of water also washes out a large part of the vitamin.

• Vitamin B6 is involved in over 50 metabolic processes, such as the formation of our "happiness hormone" serotonin, in homocysteine metabolism, and in the immune system.

• Pregnant women and children in growth have an increased need. Also athletes, followers of an extremely high-protein diet, as well as individuals taking medication or the birth control pill, may need more vitamin B6.

What is vitamin B6?

Vitamin B6, such as vitamin B1, vitamin B2, vitamin B3, and vitamin B12, belongs to the vitamin B complex. Chemically, it exists in three different forms: pyridoxine, pyridoxal, and pyridoxamine. The body converts all three forms into the active form pyridoxal-5-phosphate (PLP).

Effect: What does the body need vitamin B6 for?

Vitamin B6 is involved as a so-called coenzyme in over 50 metabolic processes of synthesis and breakdown. Together with vitamin B12 and folic acid, it contributes, for example, to a normal homocysteine metabolism. Too much homocysteine in the blood is considered a risk factor for cardiovascular diseases. Pyridoxine is also important for the formation of serotonin, our "happiness hormone," and can help reduce fatigue. The B-vitamin also influences our nervous system and the formation of our blood pigment in red blood cells, hemoglobin.

Who has an increased need?

A severe deficiency is rare because many foods contain the vitamin. Those who eat healthily and varied can cover their daily requirement (women 1.2 mg; men 1.4-1.6 mg) through their daily diet. However, in certain life phases, we have an increased need. Those who need a lot of this vitamin are:

• Children and adolescents in growth

• Women during pregnancy and breastfeeding

• Women who take the birth control pill

• People who take medication on a permanent basis, such as high-dose estrogens and tablets for epileptic seizures

• Athletes or people on a diet who consume extreme amounts of protein (over 150 g per day) because the protein metabolism requires a lot of this vitamin

Vitamin B6 foods - where can you find a lot of it?

Vitamin B6 is found in both animal-based foods and plant-based foods. However, the availability from animal sources is significantly better, especially when the plant-based diet contains a lot of fiber at the same time.

Good animal sources include meat, e.g. chicken and beef, liver, and fish such as mackerel and salmon. Dairy products do not contain such high levels, but eating a lot of them can make a valuable contribution to meeting your needs. Particularly good plant sources are nuts, whole grains, potatoes, broccoli, carrots, Brussels sprouts and parsley. Legumes (beans, lentils) are also sources of B6.

Proper storage and preparation - how to preserve the vitamins?

Vitamin B6 is sensitive to light and heat. It is best to store potatoes and vegetables in a dark place. Studies have shown that daylight can destroy 50 percent of the vitamin within a few hours in transparent milk bottles. Boiling in a lot of water also washes out the water-soluble vitamin. It is better to steam broccoli and other vegetables gently in a small amount of water and wash them whole instead of chopped.