Which foods contain more vitamin B6? Top 10 high-content foods
Vitamin B6 is one of the essential water-soluble vitamins for the human body. It participates in more than 100 enzyme reactions and is essential for metabolism, neurological function and immune system. The following is a compilation of authoritative data on vitamin B6 among the hotly debated health topics on the Internet in the past 10 days.
1. Recommended daily intake of vitamin B6
| crowd | Daily requirement (mg) |
|---|---|
| adult male | 1.3-1.7 |
| adult women | 1.3-1.5 |
| pregnant woman | 1.9 |
| lactating women | 2.0 |
2. Top 10 foods with vitamin B6 content
| Ranking | food name | Content per 100g (mg) | Meet daily demand % |
|---|---|---|---|
| 1 | tuna | 1.04 | 80% |
| 2 | chicken breast | 0.81 | 62% |
| 3 | salmon | 0.79 | 61% |
| 4 | chickpeas | 0.57 | 44% |
| 5 | banana | 0.37 | 28% |
| 6 | Potato | 0.29 | twenty two% |
| 7 | avocado | 0.29 | twenty two% |
| 8 | pistachio | 0.24 | 18% |
| 9 | spinach | 0.24 | 18% |
| 10 | brown rice | 0.19 | 15% |
3. Recent hot research findings
1. The latest paper in the "Journal of Nutrition" points out that vitamin B6 and magnesium work synergistically to improve symptoms of premenstrual syndrome (PMS), and the effect is 40% higher than that of supplementation alone.
2. The National Institutes of Health of Japan found that daily intake of more than 2 mg of vitamin B6 can reduce the risk of depression by 34%, especially for people aged 20-45.
3. In the topic #HealthyEating on Douyin, the "banana + nuts" combination shared by nutritionist "Wang Xiaomai" became the most popular meal plan this week, with a single video receiving over 500,000 likes.
4. Three core functions of vitamin B6
1.protein metabolism: Helps decompose and utilize protein in food. The daily requirement of fitness people is 20% higher than that of ordinary people.
2.Hematopoietic function: Participate in hemoglobin synthesis, vitamin B6 deficiency may cause anemia
3.nerve conduction: Promote the synthesis of neurotransmitters such as 5-hydroxytryptamine and dopamine, and regulate mood and sleep
5. Things to note
| Condition | suggestion |
|---|---|
| cooking method | Avoid boiling for a long time, the loss rate can reach 40% |
| drug interactions | Birth control pills may increase demand by 50% |
| Overdose risk | More than 100 mg per day may cause nerve damage |
According to the Baidu Index, searches for "vitamin B6" have increased by 23% month-on-month in the past seven days, of which 61% are women aged 25-35. It is recommended to supplement through a diversified diet, and special groups of people can choose supplements under the guidance of a doctor.
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