by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 22, 2019
Tables of Foods High in Folate and foods high in vitamin B6.
Free, Downloadable, and Printable
Click here to get free Folate and Vitamin B6-Rich Recipe.
Information on why vitamin B6 can be found here.
Why Folate Rich Foods are Important is here.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Mar 15, 2019 | Nutrition and Health
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.
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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.
Read about other vitamins and minerals, including magnesium, potassium, and vitamin D.
Click the banner below for a FREE delicious 3-bean soup recipe:
by Deborah Hanyon, MPH, RDN, ACE-CHC | Apr 29, 2020
Vitamins Study Learning Bundle – All Ages.
My two popular vitamins products are bundled together to help you save money! See below for descriptions of both.
Separately these products will cost you $21.99. However, if you purchase them as a bundle, you will only pay $17.97. That's a $4.00 savings.
(Post may contain affiliate links).
Vitamins Study Learning Bundle includes:
PRODUCT 1 – VITAMINS SORTING MATS
Make learning about nutrition and food science, fruits and vegetables, breads and cereals, protein foods fun for your kids.
My Vitamin Sorting Mats are perfect healthy eating and nutrition activities to use with your children ages Preschool and up. Activities include and emphasize:
- Identifying, cutting, and pasting
- Matching fruits, vegetables, breads, grains, cereals, meats, beans, and each of the 11 different vitamins.
- Answering questions and defining terms
- Increasing vocabulary in subject specific area of science
- Practice with reading unfamiliar terms and following directions
- 3/31/2020 UPDATED and EXPANDED from 52 to 64 pages total including answer key.
- Fill in the blank, multiple choice, handwriting, and more have been added.
- 10/16/2020 UPDATED and EXPANDED AGAIN!!! – up to 71 pages now – with challenging questions and error corrections (plus more realistic vitamin bottle clip art).
Learning Objectives for Vitamins Sorting Mats
By the end of this course/unit, students will be able to:
- Name all 13 Vitamins
- Name at least 2 unique differences between fat-soluble and water-soluble vitamins
- Be able to categorize each vitamin by fat or water soluble.
- Name at least 1, preferably 2-3, functions of each vitamin.
- Name at least 2 food sources of each of the 13 vitamins.
- And more.
PRODUCT 2 – VITAMIN CHEAT SHEETS
These vitamin cheat sheets were created by me, a Registered Dietitian with High School and College aged kids in mind. However, you can integrate them into your health, family consumer science, and home economics curriculum to reinforce the history and facts of the main vitamins.
All 13 major vitamins are included:
Fat Soluble Vitamins:
- Vitamin A
- Vitamin D
- Vitamin K
- Vitamin E
Water Soluble Vitamins:
- Vitamin B1 (Thiamine)
- B2 (Riboflavin)
- B3 (Niacin)
- B6 (Pyridoxine)
- B9 (Folic Acid)
- B12 (Cyanocobalamin)
- Vitamin C
- Biotin
- Choline
These vitamin cheat sheets have all the key facts including food sources, signs of deficiency, and more.
by Deborah Hanyon, MPH, RDN, ACE-CHC | Feb 11, 2020
Nutrient Dense Foods – Vitamins is a sorting mat education pack I created to help you teach your children which foods are high in important vitamins. (Post may contain affiliate links).
Learning about nutrition, food science, fruits and vegetables, breads and cereals, protein foods is fun! Plus it encourages healthy choices for everyone in the family.
Nutrient dense foods include spinach, avocados, and bananas, which are high in folic acid, vitamin B6, and other important vitamins.
My Vitamin Sorting Mats reinforce which foods are nutrient dense and which vitamins they contain.
These sorting mat activities challenge children to make healthy food choices.
Nutrient Dense Foods – Vitamins includes:
- Identifying, cutting and pasting. and matching fruits, vegetables, breads, grains, cereals, meats, beans, and each of the 11 different vitamins.
- Answering questions and defining terms
- Increasing vocabulary in subject specific area of science – Family and Consumer Science, Food Science, Nutrition, Home Economics
- Practice with reading new terms and following directions
- Coloring pages for the younger children in the family
- Updated on 10/16/20 – errors corrected, realistic looking vitamin bottles added, and super challenging questions and opportunity for research (great for older kids).
71 pages total including answer key.
See also:
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jan 7, 2020
These Vitamin Cheat Sheets Downloads are the perfect way to help your children learn the important roles each of the vitamins play in good health. (Post may contain affiliate links).
These awesome printable study tools were created by me, a Registered Dietitian with High School and College aged kids in mind. However, you can integrate them into your health, family consumer science, and home economics curriculum as a way to reinforce the history and facts of the main vitamins.
PLUS, older kids, including high school and college age, can use these to help them study for nutrition-related tests.
Each vitamin is summarized on one cheat sheet with a brief history of discovery as well as good food sources.
Download includes:
One 8 1/2 x 11 inch cheat sheet for each of the fat soluble and water soluble vitamins, for a total of 11 sheets.
Fat soluble vitamins:
A, D, E, and K
Water soluble vitamins:
B1 (Thiamine)
B2 (Riboflavin)
B3 (Niacin)
B6 (Pyridoxine)
B9 (Folic Acid)
B12 (Cyanocobalamin)
Vitamin C
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