All the vitamins was given some special medical properties: for example, vitamin A - "Eye," Vitamin C - "cold", and vitamins B1, B2, B3, B5, D, PP is also considered to be a panacea - each in their own "niche ". But vitamin B6 once paid attention to. But in vain! After all, he plays a very important role in metabolism.
Vitamin B6 - a combination of substances under the title pyridoxine. Omitting terms of complex chemical and process descriptions, we can say that without him it is impossible the emergence and preservation of life. We note one fact: Vitamin B6 is necessary for normal functioning of more than 60 (!) Of various enzymatic systems. One of these systems, in particular, deals with the transformation of food tryptophan (a very important essential amino acid) in the nicotinic acid, known as vitamin PP.
Vitamin B6 (pyridoxine) is essential for normal functioning of the nervous system (central and peripheral), and also plays an important role in the metabolism of fats and proteins. Moreover, the more we eat, the more vitamin B6 we require.Moreover, the end product of the assimilation of food is oxalic acid. But when vitamin B6 is one of the enzymes (transaminase), involved her cleavage, is blocked. Without it, oxalic acid can be transformed into soluble compounds, so that it interacts with calcium and is deposited in the kidneys in the form of sand and stones. This problem can be avoided by simply increasing the intake of vitamin B6.
Vitamin B6 is also involved in the synthesis of enzymes, hemoglobin, histamine and other substances needed by the body. He is also 
involved in the metabolism of serotonin, known as the "happiness hormone" (hence the depressive mood with its lack).Vitamin B6 promotes the conversion of folic acid in its active form, which is essential in early pregnancy. Vitamin B6 improves lipid metabolism and lowers cholesterol in the blood, which is especially important in atherosclerosis. And this is not a complete list of all the "goodies" of this vitamin.
involved in the metabolism of serotonin, known as the "happiness hormone" (hence the depressive mood with its lack).Vitamin B6 promotes the conversion of folic acid in its active form, which is essential in early pregnancy. Vitamin B6 improves lipid metabolism and lowers cholesterol in the blood, which is especially important in atherosclerosis. And this is not a complete list of all the "goodies" of this vitamin.
Lack of vitamin B6 for a man fraught with many troubles. If suddenly there is a hell of a night, pain in the calf muscle, so you literally jump out of bed, we can assume that you do not have enough vitamin B6 (but it's also a sign of a lack of vitamin E and calcium compounds and magnesium). Poor sleep, mild shaking of the hands, twitching eyelids, blurred memory - no signs of approaching old age, and symptoms of vitamin B6 and magnesium! In addition, it can lead to a breach of the protective functions of the body, that is - lower immunity.
Of course, the accurate diagnosis of "a lack of vitamin B6" may put only qualified, but if you experience depression, irritability, increased anxiety, insomnia or cramps in the calf muscles, you need to guard. In addition, there are other symptoms of vitamin B6 - a dermatitis on the face, around the eyes, above the eyebrows and sometimes on the neck and scalp, seborrhea, dry dermatitis in the nasolabial folds, stomatitis - just a nice little ...
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Lack of vitamin B6 can develop a number of reasons. Perhaps the most "powerful" doses of the substance essential to women during pregnancy - found that pyridoxine by the end of pregnancy sometimes requires 1,000 times more than the norm! Breastfeeding is also heavily uses vitamin B6 - with the usual norm in the 2 mg of its use at this time should be increased to 20-25 mg (ie, almost 10 times). In addition, women taking contraceptives or any medications containing estrogen, as well as everyone who takes medication with steroids (eg cortisone), are also required higher doses of vitamin B6. Most of the diseases associated with the pancreas, almost always requires additional amounts of vitamin B6.
Vitamin B6 occurs with fever, stress, conditions that occur with rapid catabolism (decomposition) of proteins. Malicious smokers and those who abuse alcohol, be aware that their habits may also be to blame for lack of vitamin B6.
Fans of "sit on a diet" - as vegetarians and meat-eaters - a deficiency of vitamin B6 are not threatened - it is in varying amounts is present in almost all products.Pyridoxine is found in all green leafy vegetables, colored and white cabbage, tomatoes. A lot of it in potatoes, bananas, syrup, strawberries, cherries, avocados, oranges and lemons. Source of vitamin B6 are also cereals - buckwheat, wheat, rice, beans - kidney beans, soybeans, peas, nuts - walnuts, peanuts, hazelnuts, corn. Herbs - plantain,
catnip, alfalfa, oat straw - also are suppliers of pyridoxine in our body. But most of all vitamin B6 (as well as other B vitamins) in the liver, yeast, wheat germ, unrefined grains and bran.
catnip, alfalfa, oat straw - also are suppliers of pyridoxine in our body. But most of all vitamin B6 (as well as other B vitamins) in the liver, yeast, wheat germ, unrefined grains and bran.
As regards products of animal origin, vitamin B6 is found in meat, fish, dairy products, raw egg yolks.
But since this vitamin is present in almost all foods, why is the phenomenon of vitamin B6 deficiency is so frequent? The fact that B6 - water-soluble vitamin, which means - unstable.Cooking leads to significant losses of vitamin B6: the freezing of fruits and vegetables lost almost 70%, while cooking the meat - 50-70%, and for grinding grain disappears up to 90% of the vitamin! White flour and products thereof contain only one-fifth of that amount, which is present in the raw wheat grain. Together with the water in which rice was cooked, we merge up to 90% of the contained vitamin B6, the same can be said about the boiled potatoes, and in canning is lost from 57 to 77% of this important vitamin ...
A reasonable question - what do you do? Do not get the same raw-foodists! In an extreme fall, of course, do not, you only need to slightly change the usual methods of 
cooking. For example, the potato, which is rich in vitamin B6, you can cook without draining the water or use water after cooking to prepare mashed potatoes (mixed with milk), or baked potatoes in the oven, wrapped in foil - this method is more fully retain all the vitamins. Rice can be cooked stewed, according to the principle of pilaf, when the pan filled with water on two fingers above the cereal (or just 2 times more rice by volume), and it languishes under tightly closed lid.Buckwheat can be no cooking, just pour boiling water in a ratio of 1:2 or 1:3, and wrapped, leave for a couple of hours - the water will soak into the croup, and vitamins remain in the greater safety than with conventional cooking.
cooking. For example, the potato, which is rich in vitamin B6, you can cook without draining the water or use water after cooking to prepare mashed potatoes (mixed with milk), or baked potatoes in the oven, wrapped in foil - this method is more fully retain all the vitamins. Rice can be cooked stewed, according to the principle of pilaf, when the pan filled with water on two fingers above the cereal (or just 2 times more rice by volume), and it languishes under tightly closed lid.Buckwheat can be no cooking, just pour boiling water in a ratio of 1:2 or 1:3, and wrapped, leave for a couple of hours - the water will soak into the croup, and vitamins remain in the greater safety than with conventional cooking.
Large amounts of vitamin B6 is in the walnuts, peanuts, hazelnuts, sunflower seeds - and they just can be eaten raw! By adding a salad finely chopped nuts, you will not only enrich a dish of vitamin B6, and other useful substances. Eating bran will saturate your body with vitamins, fiber and will help in the fight against excess weight, because the bran - good ballast, facilitating the timely clearing of the intestine. Prepare the dough for baking - replace at least 10% bran flour. Way of cooking meat and liver to choose the most forgiving, for example, cooking by steaming or roasting in the foil.
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