Vitamin B6

Vitamin B6 

   Vitamin B6 is one of the types of vitamins dissolved in water, i.e. the body cannot store them, but rather gets rid of excess quantities by urinating, and therefore its sources must be taken on a daily basis,  and vitamin B6, or what is called pyridoxine One of the eight B vitamins , which are important for metabolism, red blood cell production, liver and brain development and functions, and maintaining vision health, skin, and hair, and in particular, vitamin B6 plays an important role in maintaining the functions of the nervous system and brain, as it is Important for hemoglobin production The one who oxygen is connected to all parts of the body, and helps the body to produce hormones norepinephrine , which helps the body to overcome the stress and tension, and serotonin , which regulates mood in humans, and melatonin , which helps regulate Human clock and sleep , and many other functions.

Sources of vitamin B6 

    Most types of food contain vitamin B6, and therefore people who eat a balanced diet are not likely to suffer from a deficiency in this vitamin, unless they are taking some medications, or suffer from some problems, and from the sources of vitamin B6 we mention the following:

• Chickpeas: As one cup of it provides the body with 1.1 mg of vitamin B6. Beef liver: as 85 grams of it contains 0.9 mg of vitamin B6. 
• Yellowfin Tuna: It provides 85 grams of which the human body has 0.9 mg of vitamin B6 Grilled chicken breast: 85 grams of it provides 0.9 mg of vitamin B6. 
• Banana: A medium-sized banana provides 0.4 mg of vitamin B6. 
• Other sources: including avocado , soybeans, brown rice, milk, carrots, potatoes, whole grains, seeds, nuts, spinach , fish, and turkey meat. 

Symptoms of a vitamin B6 deficiency  

    As mentioned previously, most people get adequate amounts of vitamin B6 through food, but some people suffer from diseases of the digestive system, liver, kidneys, immunity, pregnant woman, smokers , or people who suffer from Obesity, or others, may be more susceptible to vitamin B6 deficiency, and it should be noted that people who are deficient in other B vitamins may also have vitamin B6 deficiency, and symptoms of vitamin B6 deficiency are:

• Skin rash: As a deficiency of vitamin B6 causes a red, seborrheic rash causing itching and swelling, it may also appear white, called Seborrheic dermatitis, which appears on the face, neck, scalp, and upper chest, and may be the cause In that, vitamin B6 helps to manufacture collagen that is important for skin health, and it has been observed that using a cream containing vitamin B6 can improve the symptoms of this problem. 
• Cracking and inflammation of the lips: As people with a deficiency of vitamin B6 can suffer from inflammation and redness of the lips, cracking the edges of the mouth, these cracks may be exposed to infection and bleeding, and become very painful, as they may cause food to be eaten by people with it, but it is worth noting That this condition may also occur as a result of exposure to some weather factors, such as the sun or wind, as it may be a symptom of a deficiency in elements other than vitamin B6, such as folate, or vitamin B2, or iron . 
• Glossitis : As a deficiency of vitamin B6 causes the tongue to swell, inflammation, and redness, as it becomes smooth as a result of the loss of papillae, and its loss may cause problems with speech, chewing, and swallowing, but it should be noted that this symptom may appear as a result of a deficiency in vitamins Other, vitamin B12 or folate.
• Mood swings: As vitamin B5 plays a role in the manufacture of some neurotransmitters in the body, whose deficiency may lead to depression, anxiety, or pain, and one study has shown that consuming 50-80 mg of vitamin B6 daily reduces symptoms Premenstrual syndrome, such as depression , irritability and anxiety, may be due to its role in producing serotonin that improves mood. 
• Immune system weakness: as a deficiency of vitamin B6 may cause a decrease in the numbers of T cells in the body, which is one of the types of white blood cells that regulate the functions of the immune system , as this may lead to a decrease in the production of antibodies necessary to combat infection, and vitamin B6 is involved in the production Protein interleukin-2, which directly helps in the work of white blood cells, and it should be noted that it has been observed that people with autoimmune disorders need high amounts of vitamin B6, because their bodies destroy them greatly. 
• General fatigue: As previously mentioned, vitamin B6 is involved in the production of the hemoglobin protein, which transports oxygen to all parts of the body, and therefore its deficiency may lead to anemia , due to a lack of hemoglobin, and this may cause feelings of weakness and fatigue, and in addition to this, vitamin B6 deficiency may It causes problems in the production of the hormone melatonin, which leads to trouble sleeping, and this may lead to feeling tired.