Vitamin B6 – Pyridoxine

Pyridoxine is a water-soluble vitamin. It is the generic name for six compounds (vitamers) with vitamin B6 activity pyridoxine, alcohol; pyridoxal, an aldehyde; and pyridoxamine, an amino group; and their respective 5’-phosphate esters. Pyridoxal 5’ phosphate (PLP) and pyridoxamine 5’ phosphate (PMP) is the active coenzyme forms of vitamin B6

Vitamin B6 and mood regulation

Vitamin B6 plays a vital role in mood regulation. This is due to this vitamin is necessary to produce neurotransmitters that regulate emotions, including serotonin, dopamine, and gamma-aminobutyric acid (GABA)

Hemoglobin production

Vitamin b6 helps in hemoglobin production, and vitamin B6 may help prevent and treat anemia caused by iron and hemoglobin deficiency.

Manage PMS

Vitamin B6 is used to treat symptoms of premenstrual syndrome, or PMS, including anxiety, depression, and irritability. B6 helps with emotional symptoms related to PMS because of its neurotransmitter production that regulates mood.

Prevent nausea during Pregnancy

Vitamin B6 has been used for many years to treat nausea and vomiting during pregnancy. It consists of an ingredient in a medication commonly used to treat morning sickness.

Protect from eye diseases

Vitamin B6 may play an essential role in protecting from eye disorders, especially a type of vision loss that affects older adults called age-related macular degeneration (AMD).

RDA for Vitamin B6

                    Male           Female        Pregnancy     Lactation

8 years        0.6 mg         0.6 mg                 

9–13           1.0 mg          1.0 mg                 

14–18         1.3 mg           1.2 mg     1.9 mg            2.0 mg

19–50         1.3 mg          1.3 mg     1.9 mg            2.0 mg

Sources of B6

Vitamin B6 is found in a large variety of foods. The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes, and other starchy vegetables and fruit (other than citrus). Their B6 is also found in fortified cereals, beef, poultry, starchy vegetables, and some non-citrus fruits.

Oven-Baked Cod Cakes

Ingredients:

  • 7-8 ounces of Wild Caught Cod
  • 2 organic eggs
  • 2/3 cup almond flour
  • 2 tablespoons coconut flour, sifted
  • 2 tablespoons homemade mayo (or an organic, paleo-compliant brand like Primal Kitchen)
  • 1/2 teaspoon minced garlic
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cumin
  • 5 fresh basil leaves, chopped
  • 2 thyme sprigs, chopped
  • 2 rosemary sprigs, chopped

Method

  • Preheat oven to 350F. Lightly grease a baking tray with grass-fed butter or coconut oil.
  • Wash and skin your cod, and then chop into very fine pieces.
  • In a small bowl, lightly beat your eggs.
  • Next, place your cod, flours, spices, and garlic in a bowl. Add in your eggs and mix again.
  • Fold in herbs and homemade mayo.
  • After mixing, grab a small handful of the batter, roll it into a ball, and place it on a baking tray. Press with a spoon until around 3 inches wide.
  • Repeat with the remaining patties until you have six cod cakes.
  • Place in oven for 15-20 minutes or until golden brown.
  • Let cool and serve! We love ours with some homemade tartare sauce, hand-cut sweet potatoes, and a side salad full of organic greens

Nutrient profile

  • Calories          244.9
  • Total Fat        3.9 g
  • Cholesterol    113.7 mg
  • Total Carbohydrate  27.2 g
  • Vitamin A       7.3 %
  • Vitamin B-12 17.4 %
  • Vitamin B-6   24.9 %
  • Vitamin C       31.9 %

References

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