What exactly is vitamin B6 and why is it important? And if it is so important, how do I know which foods are high in B6? If you have asked or are asking any of these questions, you have come to the right place! Here are 6 reasons you need vitamin B6. (Post may contain affiliate links).
Vitamin B6, also known as “pyridoxine,” is an essential nutrient. Pyridoxal phosphate is the name for the active form of vitamin B6.
Vitamin B6 acts as a “co-enzyme” in many reactions in the body.
In case you don't know what an enzyme is, it is a chemical in the body that gets things done. For example, lactase is the enzyme that breaks down lactose, the sugar in cow's milk. Other examples of enzymes are lipase, the enzyme that breaks down fat. (Lipids are the technical term for fats). And amylase, which is in your spit, breaks down starch. Most of the time, if the word ends with “ase,” and it's connected to the human body, it is an enzyme.
So, vitamin B6 is essential for enzymes, such as lactase, lipase, and amylase, to work properly.
Vitamin B6 is also important in the synthesis of neurotransmitters (think transmission of nerves). Low amounts of certain neurotransmitters, including serotonin and dopamine, are implicated in various mental health issues, including depression and ADHD.
B6 is necessary for hemoglobin synthesis. Hemoglobin is the molecule that carries oxygen through your blood. Low hemoglobin leads to anemia.
So, iron is not the only nutrient that is important for healthy red blood cells. Vitamin B6 is necessary as well.
Vitamin B6 is an important co-factor in the body's production of other important nutrients, such as the essential mineral selenium. A co-factor is a “helper” for proteins in the body, and is similar to a co-enzyme.
B6 is important for the conversion of tryptophan to niacin. Tryptophan is an essential amino acid found in turkey and other foods. Niacin is another important and essential B vitamin. (vitamin B3)
Vitamin B6 is important for glucose metabolism.
Gene expression requires sufficient vitamin B6 in order to work correctly. (Think sufficient B6, reduced mutations/problems in the gene).
This is 6 reasons why vitamin B6 is important.
Why is Vitamin B6 inadequacy so common today?
Vitamin B6 is low in the American diet. This is because of low intake of whole grains, fruits, and vegetables.
What Foods are High in Vitamin B6?
Vitamin B6 is found in whole grain breads and cereals as well as fruits, vegetables, and nuts.
Specific examples of foods high in vitamin B6 include:
Bananas, pistachios, chocolate, avocado, whole grain breads, whole grain pasta. (B6 is found in the highest amounts in the germ). Also, green leafy vegetables, milk, fortified cereals, red meat, eggs, and turmeric.
Click here to receive a FREE table on foods high in vitamin B6 as well as a table of foods high in Folate.
There are at least 5 reasons the color of fruit is important. Today, let's briefly discuss phytochemicals and their role in making fruits colorful.
In addition to giving beautiful colors to fruit, phytochemicals are key for optimal health. But, what exactly is a phytochemical?
Phytochemicals
Also called, “phytonutrients,” phytochemicals are important compounds found in all plants. Phytochemicals are what protect plants from fungus, germs, bugs, and disease. These compounds, though not currently considered “essential,” have been shown to have protective effects on humans as well. Five of the most well known phytonutrients are beta-carotenes, lycopenes, anthoxanthins, and anthocyanins.
Note that no fruit or plant contains only one type of phytochemical. The ones discussed are the predominant type found in particular fruits, and are discussed separately to keep things simple.
Beta-carotene
The pigment that makes the color of fruits, including mangoes and lemons, orange or yellow, is a form of vitamin A. Beta-carotene is part of the “carotenoid” family, which includes other phytochemicals to be discussed in more depth later. Beta-carotene is an antioxidant, and has been shown to have anti-aging and anti-cancer effects. As a source of vitamin A, Beta-carotene is also important for healthy eyes and skin.
Lycopenes
Lycopenes make fruit, such as watermelon and raspberries, red, and are also part of the “carotenoid” family. These pigments are excellent sources of vitamin A. Lycopenes are important for healthy eyes and skin, and are associated with reduced risk of cancer, especially prostrate cancer.
Anthoxanthins
These pigments are powerful antioxidants. Antioxidants are what protect us from environmental damage, damage from the sun, and from toxic substances such as second hand smoke. Antioxidants also help us to fight off infection and illness. Anthoxanthins are found in “colorless” or white fruits, such as coconut, apples and pears.
Anthocyanins
Anthocyanins give the color of fruit blue, purple and red, and are also powerful antioxidants. Purple and blue fruits are good for healthy brain, bones, and arteries. This is largely because of the presence of anthocyanins.
Chlorophyll
Is found in every green plant, because Chlorophyll makes plants green.
In basic biology, we learn that Chlorophyll is the chemical that gives plants the ability to convert carbon dioxide and water. A process known as “photosynthesis,” Chlorophyll is also what enables plants to receive the energy from the sun, and to produce glucose (sugar) and oxygen.
A particularly interesting thing about the Chlorophyll molecule is that it contains magnesium. Thus, ALL green plants contain magnesium. Here is a picture of the Chlorophyll molecule:
The “Mg” smack dab in the middle of the molecule is none other than magnesium. I think that is so cool! And for you techy types, the “Cs” are carbon atoms, which are the building blocks of carbohydrates. The “Ns” are nitrogen atoms, which are the building blocks of amino acids, which are the building blocks of proteins.
In addition to magnesium, green plants are high in vitamin A, C, B6, and fiber. Green fruits rich in these nutrients include green grapes, limes, and kiwi fruit.
Since limited research has been done on phytonutrients (though more is happening as I speak), there is still very little we know about what it is exactly that makes an orange or a raspberry healthier than a supplement that contains the known vitamins and phytonutrients.
Whole Food versus Supplements
This is why it is important to consume the whole food as much as possible. Supplements usually contain isolated nutrients in an attempt to target certain beneficial ingredients (and to make money). For example, you can buy Lycopene by itself in supplement form. While the lycopene supplement may have something good to offer, it is not the whole raspberry or tomato. So, there is no way it can be as good for you as the full tomato. Supplements are man-made, and raspberries and other fruits are made by our loving Creator. So, it is nearly always going to be more beneficial for you to eat the whole foods over the supplements.
As for encouraging your family to eat more fruits, and to get your preschoolers started, here is a simple and fun matching activity I think they (and you) will enjoy. Click here to see it.
This delicious, colorful fruit salad is sure to win the hearts of many including your kids.Though the original recipe is for everything to be mixed together, it's okay to serve fruits in separate bowls/plates for children with sensory issues or for toddlers and other young children.
Prep Time20 minutesmins
Cook Time5 minutesmins
Total Time25 minutesmins
Course: Salad
Cuisine: American
Keyword: healthy, kid friendly recipes, recipes kids love
Servings: 4Servings
Calories: 172kcal
Author: Betty Crocker
Ingredients
4cupsCut up fruit4 different colors is best
2 tbspLime JuiceFresh is best
2 tbspHoney
1/4 teaspoonpoppy seedFound in Spice Aisle of most grocery stores
1teaspooncorn starch
Instructions
Just before adding dressing:Cut up 4 (four) cups of desired fruits.To make Dressing:Mix lime juice, honey, cornstarch and poppy seed in small saucepan. Heat, stirring constantly until mixture thickens and boils. Usually no more than 5 minutes. Cool 5 minutes.Toss dressing with fruit and serve. Recipe can easily be doubled or tripled as needed.
Notes
Fruit Combination ideas:Red apples, bananas, oranges, green grapesBlueberries, cantaloupe, honeydew, strawberriesKiwifruit, bananas, red grapes, pineappleStrawberries, blueberries, apricots, peachesNectarines, peaches, plums, strawberriesRaspberries, peaches, bananas, kiwifruit
Variety is so important for helping to ensure that your family is getting all of the nutrients available through foods. And it is extremely difficult to get some kids to eat more than a couple of different foods.
When Nathan was younger, he would eat cooked beans. However, as he's gotten older, it's been nearly impossible to get him to eat any kind of beans, even the Bush's Baked Beans he used to like. Regardless, I decided to have my husband cook some pintos in the Instant Pot for dinner this week.
Traditionally, I have put onion, salt, and white pepper in my beans for spice, based on my mom's recipe. I usually put olive oil in my pintos as well.
To be honest, when I decided to have pinto beans for dinner, I did not expect my son to eat them.
My husband is a garlic lover, and a hard core meat eater. So when he made the pintos on Monday, he added (a ton) of garlic and two slices of bacon. After tasting them, I'm thinking, “Nathan loves garlic, I should have him try these.”
This is especially important to me because I'm always searching for different high protein meals that are also inexpensive, and rich in other nutrients and fiber.
The results of my little experiment are that Nathan has eaten them for the last two nights without complaining. He won't actually admit he likes them, but eating them without having to be coaxed is all the evidence I need. So, if your child likes garlic, and you've had a hard time getting him or her to eat beans, I have an easy recipe for you!
And the good news is that 2 slices of bacon adds hardly any fat to the overall recipe. In fact, without cheese, 1 1/2 cup serving is only 127 calories! With cheese, 227 calories.
The first night, I gave Nathan a small serving of beans with cheese. The second night I got even more creative.
We had leftover breast meat chicken from the rotisserie chicken we got at Costco last week. I suggested that my husband make his awesome chicken and tomatoes (which Nathan has also eaten in the past–he will eat things like this as long as it's not spicy and as long as the tomatoes aren't obvious).
The second night Ron and I had chicken and bean tacos and Nathan had a chicken and cheese burrito with pintos on the side. (In the next post, I will add the recipe for chicken and cheese tacos).
It is so exciting to me when I can get my son to eat a greater variety of foods besides just mac and cheese!
Homemade Pinto Beans with Minced Garlic and Bacon (or Olive Oil)
Prep Time20 minutesmins
Cook Time6 hourshrs
Soaking6 hourshrs
Total Time6 hourshrs20 minutesmins
Course: Main Course
Cuisine: American, Mexican
Keyword: adhd diet, autism diet, beans, easy, frugal, healthy, high protein, kid friendly recipes, pinto, recipes kids love
Servings: 101/2 cup
Calories: 127kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
2slicesBaconCenter Cut is Leanest
1/2 onionOnionabout 1/2 cup
1tbspMinced GarlicWe use the jarred garlic; if using fresh, 3-4 cloves, depending on size
1poundDried Pinto Beans
8cupswaterJust enough to cover the beans
Instructions
Put dry beans in bowl and cover with water. Soak overnight, or about 6 hours. Drain and rinse beans and put into Slow Cooker or Instant Pot. Cover with water, add bacon or olive oil, onion, and garlic. Turn on slow cooker or Instant Pot. If using slow cooker low setting, it usually takes about 6 hours for beans to be tender and ready to eat. If you use the high setting of slow cooker, the beans should be done in 3-4 hours. But it will depend on the crock pot. If you use the Pressure Cooker setting on the Instant Pot, beans should be done in 30-60 minutes. Makes 10 1/2 cup servings
Notes
This easy, inexpensive recipe is an excellent source of protein, folate, magnesium, fiber and B vitamins. And my son likes it.I bet yours will too!Top with shredded cheese for extra protein, calcium and FLAVOR! (1/4 cup shredded cheese = about 100 calories)
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The “Mg” smack dab in the middle of the molecule is none other than magnesium. I think that is so cool! And for you techy types, the “Cs” are carbon atoms, which are the building blocks of carbohydrates. The “Ns” are nitrogen atoms, which are the building blocks of amino acids, which are the building blocks of proteins.
Kid-Friendly Pinto Beans Recipe
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