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.
Does food affect autism? Though still a controversial topic, one thing I can definitely say is, “Yes, food affects autism.” How do I know this? It's simple. (Post may contain affiliate links)
FOOD AFFECTS EVERYONE
A healthy, balanced diet that is complete with all of the essential vitamins, minerals, fiber and good quality ingredients will make anyone feel better.
BUT Does Food Affect Autism?
Autism is traditionally viewed as a neurodevelopmental disorder. However, a large percentage of persons diagnosed also have digestive problems. Despite this, traditional treatments focus on controlling behavior through psychiatric and social therapies. These therapies are important in the overall treatment plan. But what has been largely ignored by the medical field is the role of diet in treating autism (and ADHD).
Research shows that the role of digestive disorders in the development of autism needs to be taken more seriously. Common digestive issues are constipation, diarrhea, and intolerance to milk products (casein) and gluten. And as many as 50% of children put on a gluten-free/casein-free diet (GF/CF) improve. Not only that, but other therapies, including supplementation, are shown to improve behavioral problems.
What follows is a brief summary showing the relationship between symptoms and nutritional status.
Different Diet Considerations
Dysfunction of the digestive system is more common in children with autism than in children without autism. Part of these dysfunctions can be explained by a lack of the enzymes required to properly digest certain carbohydrates and proteins. This helps to explain why many children respond well to a GF/CF diet. Gluten is the protein in certain grains and casein is the protein in cow's milk products.
Some children have problems digesting certain types of carbohydrates as well. This is one of the reasons why so many different diets have been proposed. For example, the ketogenic diet, which is extremely low in carbohydrates, and the specific carbohydrate diet (SCD), which limits certain carbohydrates. Also, a low oxalate diet is sometimes proposed.
The Ketogenic Diet
The main issue with putting your children on any of these diets is the potential for nutritional deficiencies. For example, the ketogenic diet (90% fat, low protein, low carbohydrate) is extremely low in fiber and high in saturated fat. So there is a risk of cardiovascular complications and constipation (which is often already a problem). The Ketogenic diet has been shown to be effective in about 25% of children, and is a good option to consider IF YOUR CHILD HAS PROBLEMS WITH SEIZURES. The Ketogenic diet has been used to treat epilepsy for decades, though it is not effective for everyone. However, it is a highly restrictive diet and should not be followed without the guidance of a physician and a dietitian.
This diet recommends limiting carbohydrates to monosaccharides, which are one molecule sugars. The rationale behind this idea is that polysaccharides (“poly” means “many) are harder to digest and contribute to digestive problems.
The logic goes something like this: “When foods aren't digested properly, sometimes there is “intestinal overgrowth” which leads to disease-causing bacteria in the gut.”
This diet is extremely restrictive, and in my opinion, not a diet that should be followed long-term. It may however, help with short term healing of the inflamed gut during acute flare-ups. But except for testimonials, the research is sorely lacking.
An example of what a SCD diet might look like is here.
Low Oxalate Diet
This diet is based on the possibility that high oxalate levels in the blood contribute to the symptoms of Autism. So, on this diet, foods rich in oxalates are avoided. For example, spinach, beetroots, cocoa, black tea, figs, lemon zest, and a whole slew of other foods.
The reason supplementation is usually helpful is because a large percentage of children are deficient due to inadequate intake and poor absorption of nutrients.
Omega-3 Fatty Acids
Omega-3 fatty acids are extremely important to the proper development of the nervous system in children. This starts in the womb and is why it is important that pregnant moms are getting enough omega-3s in their diet. Breastmilk contains the essential omega-3s which previously were lacking in formula. In approximately 1999, the FDA approved omega-3s to be added to formulas because there was so much evidence showing their benefits.
As children grow, omega-3s continue to be important. However, seafood is one of the top allergens. Plus people in the US usually don't consume enough fish to meet needs. Thus, supplementation is usually necessary to see a difference. And there is strong evidence that supplementing with omega-3 fatty acids in kids with autism, aged 5-17, results in improvements in speech and articulation, openness to social interaction, as well as improved mental health.
In contrast, a deficiency of omega-3s results in loss of concentration, hyperactivity, dyslexia, dyspraxia, and the symptoms of autism. In other words, sometimes a contributing cause to the development of ADHD, autism, and other developmental delays is an omega-3 deficiency.
Vitamin B6 and Magnesium
Vitamin B6 is vital in the synthesis of neurotransmitters. For example, serotonin, dopamine, norepinephrine and epinephrine. These are the neurotransmitters that are targeted when MDs prescribe medications to treat depression and sometimes ADHD. Persons with Autism Spectrum Disorder (ASD) are also affected.
Research involving blood levels of vitamin B6 shows interesting results. Whereas blood levels of B6 are often high in persons with autism, the enzymes necessary to make the vitamin active, and thus useful to the body, are often low. This means that even if the child is consuming enough vitamin B6 through diet, it is possible that the B6 is not available for his body to use.
Research supports that vitamin B6 and magnesium supplementation improves behavior in persons with autism. Speak to your doctor if you are concerned about your child's B6 or magnesium status.
But you can start by working to assure that adequate amounts of both of these important nutrients are in your family's diet. One big step is encouraging whole grains, nuts and seeds as much as possible. Also, magnesium is rich in all green vegetables.
Vitamin C
Vitamin C is an antioxidant and may have a protective effect. However, more research is needed in order to determine if vitamin supplementation is necessary. It is really not that hard to get enough vitamin C. One 8 ounce glass of Orange Juice, for example, has 120% of the US RDA of vitamin C. Broccoli, cauliflower, zucchini, tomatoes, pineapple and mango are all good sources as well. Click here for a list of foods high in vitamin C.
Vitamin A
If your child is deficient in vitamin A, supplementation may be helpful. However, vitamin A can be toxic in high doses. So I don't recommend supplementation except as part of a multivitamin supplement. Most multivitamins contain vitamin A.
Vitamin D
Inadequate Vitamin D intake has been linked to increased risk for autism. This was discussed elsewhere. It has also been shown to have a “neuro-protective” effect, and may be important to proper action of neurotransmitters as well.
Vitamin B12 and Folic Acid
Deficiencies in the Cerebrospinal fluid (CSF) have been seen in patients with ASD. This appears to be related to autoantibodies that bind receptors necessary for folate use by the body. As a result, even though folate is high in the blood, it is not available to the body for use. Both B12 and folate are important for a healthy nervous system. So, it is important to make sure there is adequate intake of both vitamins. B12 is found in all animal products and fortified cereals and nondairy milks. Folate is rich in green vegetables and orange juice.
Iron
Children with autism and other sensory processing issues often limit food intake. Thus, iron deficiency is a common problem. However, due to the common digestive problems associated with autism (and ADHD), often the iron deficiency is related to poor absorption. The first step to preventing iron-deficiency is assuring your child is getting iron rich foods every day. You can increase the absorption by combining vitamin C rich foods with iron rich foods. See here for a list of food combinations that increase iron absorption.
Also, if you are concerned, have your child's iron levels tested. If they are low, your doctor may suggest a supplement.
Keep in mind that a multivitamin with iron will not usually contribute to constipation problems. However, high dosage iron supplements often do lead to constipation. Your doctor will help you weigh the benefits and the risks.
Zinc and Copper
The relationship between zinc and copper is confusing and complicated. Suffice it to say that both zinc and copper can be low in children with autism, but it is a fine line between too little and too much. Zinc affects copper status and vice versa. So, it's important to keep them in balance. This is where a Registered Dietitian who specializes in treating autism with supplements can greatly help.
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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Kid-Friendly Pinto Beans Recipe
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