Vitamin B6 and Its Impact on Immune System Health

Vitamin B6, like other vitamins of Vitamin B, is water soluble. It has many benefits, which are as follows -

• It helps in the functions of the adrenal gland
• It is also considered essential for the nervous system and metabolism process
• Vitamin B6 plays an important role in obtaining carbohydrates, fats and proteins from food
• It produces antibodies that reduce diseases.
• Vitamin B6 also works to increase hemoglobin. Hemoglobin works to transport oxygen present in the blood to the tissues.
• Apart from this, Vitamin B6 maintains the correct level of blood sugar.

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You can also take the daily requirement of Vitamin B6 through your food. Food items containing Vitamin B6 are being described further.

Milk
Milk comes to almost everyone's house daily. Milk contains many nutrients, which fulfill the requirements of the body. Drinking one cup of cow or goat milk fulfills five percent of the requirement of vitamin B6. Apart from this, vitamin B12 and calcium are also obtained from milk.

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Fish
There are some species of fish which contain vitamin B6 in high quantities. Apart from vitamin B6, salmon fish is considered to be a source of other nutrients and low-fat protein. Apart from this, tuna fish is also called a fish providing vitamin B6.

(Read more - Role of Fat Soluble Vitamins)

Carrot
One carrot provides vitamin B6 equivalent to one cup of milk. Apart from this, carrots also contain fiber and vitamin A in high quantities. You can eat it raw or cooked. By including it in your diet, you get many nutrients.

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Banana
Vitamin B6 is found in bananas. Its consumption produces many hormones that keep your nerves and brain healthy.

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Peas
You can easily find peas in the market. By eating peas, you get fiber, vitamin A and C in addition to vitamin B6. By adding peas to your food, you can easily increase the amount of vitamin B6 in your diet.

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Other Foods Containing Vitamin B6

• Eggs
• Chicken
• Spinach
• Sweet potato
• Avocado
• Broccoli
• Capsicum
• Turnip
• Sesame seeds
• Sunflower seeds

(Read more - Foods Rich in Vitamin B12)

Taking an adequate amount of vitamin B6 has many benefits to the body. The benefits related to this are being explained in detail below.

Benefits Of Vitamin B6 For Blood Circulation
Vitamin B6 is needed to control the level of a compound called homocysteine ​​in the blood. Homocysteine ​​is a type of amino acid that is obtained from meat. Excessive levels of homocysteine ​​​​lead to inflammation and heart disease. It also causes blood vessel diseases, which are responsible for heart attack.

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Lack of vitamin B6 causes homocysteine ​​​​to form in the body and damage the lining of the blood vessels. Studies have shown that taking vitamin B6 with folate easily reduces the level of homocysteine. Apart from this, it also works to repair blood vessels. Vitamin B6 keeps blood pressure and cholesterol levels correct.

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Benefits Of Vitamin B6 For Brain Function
Vitamin B6 helps in the formation and functioning of the brain. Studies have found that deficiency of vitamin B6 affects the brain and causes memory-related diseases, such as Alzheimer's and dementia. By controlling homocysteine ​​levels with vitamin B6, brain functions can be improved. Homocysteine ​​is not only responsible for heart diseases, but it also has adverse effects on the central nervous system. Vitamin B6 also helps in making hormones called serotonin and norepinephrine in your body. Both these hormones are necessary to maintain your mood, energy and concentration. According to research, children may suffer from ADHD (attention deficit hyperactivity disorder) due to a decrease in serotonin levels.

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Benefits Of Vitamin B6 For Mood
Vitamin B6, which increases serotonin levels in the brain, is as important as a medicine to free you from depression. Research has shown that vitamin B6 affects serotonin and other related signals in the brain. Serotonin works to remove your depression, pain, fatigue and anxiety by improving the mood. Along with this, due to being related to the hormones formed in the brain, taking vitamin B6 as a medicine can also remove the decrease in energy levels and increase concentration.

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Benefits Of Vitamin B6 For Anemia
Vitamin B6 is required for the formation of hemoglobin in the blood. Hemoglobin provides oxygen and iron to other cells of the body through red blood cells. When red blood cells are not formed in sufficient quantity due to anemia, symptoms like fatigue, pain and suffering are felt. Studies have shown that adequate intake of vitamin B6 can reduce the risk of anemia.

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Benefits Of Vitamin B6 For Eyes
Poor diet and lack of nutrients are the main causes of eye diseases. Studies have shown that taking vitamin B6 along with folic acid and other vitamins can prevent eye disorders and poor vision.

It is believed that adequate intake of vitamin B6 also reduces the chances of macular degeneration, a disease that occurs in the eyes due to increasing age.

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Benefits Of Vitamin B6 For Rheumatoid Arthritis
Vitamin B6 deficiency is related to the symptoms of rheumatoid arthritis (a type of arthritis). Some preliminary studies have shown that people suffering from rheumatoid arthritis require more vitamin B6 than healthy people. In this disease, the patient needs more vitamin B6 due to pain in the muscles and joints due to inflammation. Vitamin B6 can be taken to reduce the pain in the joints and muscles due to arthritis.

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It is considered safe to take vitamin B6 as per the body's requirement. Excess of vitamin B6 through food is not harmful, but its excess in the body can also cause problems in some cases. Excess of vitamin B6 can cause you the following types of symptoms.

• Difficulty in muscle control or difficulty in moving the limbs according to your wish. Such as – Ataxia 
• Wounds on the skin 
• Gastrointestinal symptoms, such as heartburn and vomiting
• Burning of the skin due to sunlight 
• Numbness of the limbs
• Reduced ability to feel pain and temperature.

(Read more – Vitamin Deficiencies and Chronic Leg Pain)

How much vitamin B6 is required daily at what age, is mentioned below

            Age                                     Amount

• Infants 0-6 months               0.1 mg
• Infants 7-12 months             0.3 mg
• Children 1-3 years                0.5 mg
• Children 4-8 years                 0.6 mg
• Children 9-13 years              1 mg
• 14-50 years (males)              1.3 mg
• Above 50 years (males)        1.7 mg
• Women 14-18 years              1.2 mg
• Women 19-50 years              1.3 mg
• Women above 50 years         1.5 mg
• Pregnant women                   1.9 mg
• Breastfeeding women            2 mg

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Vitamin B6, also known as pyridoxine, is extremely important for the body. This vitamin is obtained from foods and is converted by the body into pyridoxal phosphate, which plays an important role in protein, fat, and carbohydrate metabolism. This vitamin B6 is also essential for neurological functions. Excessive intake of vitamin B6 can cause other problems, so it is very important to meet its requirements through proper diet.