Vitamina B6
La vitamina B6, también llamada piridoxina, es una vitamina hidrosoluble, es decir, soluble en agua, por lo que el cuerpo no la puede almacenar. Las cantidades en exceso de la vitamina salen del cuerpo a través de la orina. Eso quiere decir que necesitamos un suministro regular de esta vitamina en la dieta, como ocurre con el resto de vitaminas hidrosolubles.
Funciones de la vitamina B6
- Produce anticuerpos, necesarios para combatir muchas enfermedades
- Mantienen la función neurológica normal
- Produce hemoglobina: una proteína sanguínea que transporta el oxígeno a través de los glóbulos rojos hasta los tejidos
- Ayuda a la hidrólisis (descomposición) de las proteínas
- Mantenimiento de la glucosa en la sangre constante
Fuentes alimentarias
La vitamina B6 se encuentra en:
Ingestas recomendadas
Niños y niñas
- 0,6 meses: 0,3 mg
- 7-12 meses: : 0,5 mg
- 1-3 años: : 0,7 mg
- 4-5 años: 1,1 mg
- 6-9 años: 1,4 mg
- 10-12 años: 1,6mg
Hombres
- 13-19 años: 2,1 mg
- + 20 años: 1,8 mg
Mujeres
- 13-15 años: 2,1 mg
- 16-19 años: 1,7 mg
- + 20 años: 1,6 mg
- Embarazo: 1,9 mg
- Lactancia: 2mg
El exceso de vitamina B6 provoca:
- Dificultad para coordinar el movimiento
- Entumecimiento
El déficit de la vitamina B6 puede causar:
- Confusión
- Depresión
- Irritabilidad
- Úlceras en la boca
- Neuropatías periféricas
- Anemia
Artículo escrito por Carmen Martínez de Marañón
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