Vitamin B6

Although small amounts occur in most plant and animal tissues, Vitamin B₆ (Pyridoxine) is still a relatively little-known vitamin, perhaps because recognized deficiency problems are rare. Vitamin B₆ takes part in many enzyme reactions and is particularly important for brain and nervous system functions. Vitamin B₆ is water-soluble and is sensitive to oxygen and ultraviolet light.

Vitamin B₆ is necessary for the synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorous in the body.

A deficiency of Vitamin B₆ may result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair, slow learning, and/or water retention.

The following quantitative list presents both plants and plant products containing significant amounts of this nutrient, in approximate order from highest to lowest content for a given weight. Unless otherwise noted, all items are fresh and unprocessed. Dried fruits are often included without their fresh equivalents because the dried versions weigh considerably less and therefore contain more nutrients than the same weight of fresh fruit:

1. Yeast, blackstrap molasses, wheat bran, wheat germ, soybeans, Indian corn, barley, rice, peanuts, peas (dry), cabbage, potatoes, carrots.
   
2. Many other foods contain vitamin B₆, but definitive information is not yet available.

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