Vitamin B-6 (Pyridoxine)
Function: Needed for protein metabolism, supports energy-producing systems in the body, and affects hormones.
Deficiency: The symptoms of Vitamin B-6 deficiency include: seizures, dermatitis, and anemia.
Toxicity: Not toxic if given orally unless tremendous levels are given; toxic if injected.
Recommended Daily intake of Vitamin B-6 is:
MALES AGE 14-50 YEARS = 1.3 MG/D
MALES AGE 51+ YEARS = 1.7 MG/D
FEMALES 14-50 YEARS = 1.2 MG/D
FEMALES 51+ YEARS = 1.5 MG/D
FOOD SOURCES |
AMOUNT |
# of MG |
MEATS |
||
| Tuna, yellowfin, baked/broiled | 4 oz-wt | 1.18 |
| Chicken breast, roasted | 4 oz-wt | .64 |
| Calf’s liver, braised | 4 oz-wt | .56 |
| Turkey breast, roasted | 4oz-wt | .54 |
| Salmon, baked/broiled | 4 oz-wt | .52 |
| Snapper, baked/broiled | 4 oz-wt | .52 |
| Cod, baked/broiled | 4 oz-wt | .52 |
| Beef tenderloin, lean, broiled | 4 oz-wt | .49 |
| Halibut, baked/broiled | 4 oz-wt | .45 |
| Venison | 4 oz-wt | .43 |
FOOD SOURCES |
AMOUNT |
# of MG |
FRUITS |
||
| Banana | 1 each | .68 |
| Watermelon, diced | 1 cup | .52 |
| Avocado, sliced | 1 cup | .41 |
| Cantaloupe, cubed | 1 cup | .18 |
FOOD SOURCES |
AMOUNT |
# of MG |
VEGETABLES |
||
| Spinach, boiled | 1 cup | .44 |
| Potato, baked, with skin | 1 each | .42 |
| Green peas, boiled | 1 cup | .35 |
| Yam, cubed, cooked | 1 cup | .31 |
| Brussel sprouts, boiled | 1 cup | .28 |
| Turnip greens, cooked | 1 cup | .26 |
| Sweet potato, baked, with skin | 1 each | .25 |
| Onions, raw | 1 cup | .19 |
| Carrots, raw | 1 cup | .18 |
| Kale, boiled | 1 cup | .18 |
