By Bernard Preston

Frailty and vitamin B6

Frailty and vitamin B6 are strongly linked; it is called pyridoxine. In theory we should be getting plenty from our food but there are numerous different forms each presumed to have a specific and different function. If we are not enjoying a wide range of products then we are likely to become deficient; frailty is one consequence.

In fact, blood levels in over half of Americans are below optimal levels with devastating consequences.

Vitamin B6 is required for over one hundred different enzymatic reactions in the body, many to do with energy production in the muscles; it could be why you no longer feel wide eyed and bushy-tailed.

A deficiency affects many parts of the body and mind; energy production in muscles is limited causing slowness of movement as is synthesis of many vital neurotransmitters like serotonin and dopamine.

Frailty is linked not only to pyridoxine, but also to three other vitamins. Unintentional weight loss is another possible consequence.

Yet getting an adequate supply of these four vitamins is not inherently difficult if we are enjoying a wide range of fresh foods.

Pyridoxine and frailty

Look to prevent the premature, early arrival of weakness and loss of vitality.

Frailty - rate your self

  • 1 point - very poor
  • 10 points - very good
  • Sliding scale - maximum 50 points.
  • If three or more are below a five, then it is time to take this very seriously.
  1. Weak hands
  2. Loss of energy
  3. Low physical activity
  4. Slowness of movement
  5. Unintentional weight loss

Vitamin B6 - Pyridoxine

Controversy:

  • Most people are seemingly getting enough.
  • Yet 50% of Americans have low blood levels.

RDA 1.5 - 2.0 mg

Pyridoxine structure

Vitamin B6 comes in many different forms. On of the OH molecules can be replaced with a sugar, an aldehyde or an amine. They are found in various foods and may have different functions.

  • Pyridoxine
  • The glucoside
  • The aldehyde
  • The amine

Each form can be phosphorylated, or not.

The only way to be sure we are getting sufficient vitamin B6, in its many forms, is to make sure we are eating from a wide range of foods that are known to contain one or more of the derivatives of pyridoxine.

functions of vitamin b6

Vitamin B6 is required for over one hundred enzymatic reactions in the body. A deficiency of one or more forms will have devastating consequences for our well-being.

  • To make amino acids
  • Make carbohydrate
  • Make fatty acids and nucleic acids for DNA
  • Glycogen metabolism in muscles
  • Many hormones and neurotransmitters like serotonin and dopamine
  • Red blood cells
  • Peripheral neuropathies[1]


B6-rich foods

Dairy products. 1 cup of milk = 5% of RDA
Salmon and tuna
1 Potato = 10% of RDA
1 Sweet potato = 15% of RDA
1 Egg = 5% of RDA
Chickpeas 1 cup 10% RDA
Legumes
Spinach - 1 cup cooked 30% RDA
1/2 Avocado 13% of RDA
Bran of wholewheat

Salmon

  • 50g contains 35% RDA
  • Also rich source of vitamin D and omega-3 fatty acids.

smoked salmon dip

Smoked salmon dip is rich in vitamin B6.

This smoked salmon dip can be whipped together literally in five minutes or less. Just toss the ingredients together and blend the mixture until it reaches the consistency you like; add more or less olive oil.

Do not add any extra salt; there is plenty in the feta cheese.

It must be acknowledged that we should limit smoked foods at our tables, and it is frankly difficult to get with any confidence salmon that is not from a fish farm.

  • 100g smoked salmon
  • A chunk of feta cheese
  • Slice of lemon
  • Parsley
  • Half a peppadew
  • Stick of celery
  • Garlic
  • Olive oil
Blending salmon dip.

braised new potatoes

New potatoes, freshly dug from the ground have a much smaller effect on blood glucose.

Braised new potatoes contain a third of your daily requirement of vitamin B6.

I cup of braised new potatoes contains a massive 35 percent of the RDA.

New potatoes are harvested before the plant has completely died back. Running a thumb nail over the skin scrapes it off with ease; there is no need to peel them.

Commercially grown potatoes are sprayed with a herbicide just before harvesting.

butternut soup

Both the sweet potatoes and the butternut in this soup are rich in vitamin B6.

Butternut and sweet potatoes in a pressure cooker are a rich source of vitamin B6.

This easy butternut squash soup recipe needs on fifteen minutes in a pressure cooker.  Add your favourite herbs and spices.

Eggs florentine

Eggs Florentine is an old favourite; it can be enjoyed at any meal. It is a veritable treasure-chest of nutrients, and can be prepared in a jiffy.

Eggs Florentine in a pan is rich in vitamin B6.

1 egg plus one third of a cup of cooked spinach contains 15 percent of the RDA of vitamin B6.

Avocado

Half an avocado contains 13 percent of the RDA of vitamin B6; the hummus adds yet more.

Avocado and hummus are both good sources of vitamin B6.

100 percent wholemeal

There is a tenth of the RDA for vitamin B6 in 100 percent wholemeal flour; it is found mainly in the bran.

Refined wholemeal however has had much or all of the bran removed.

One slice of real bread, as it is being called, contains 4 percent of the RDA.

A comparison of 100 percent wholemeal with two refined products.

If one is serious about baking bread, it is worth purchasing a mill and grinding your own flour; then all the bran and germ are intact, and the fats have not begun to oxidise.

Hummus

The first sprouts seen in chickpeas has plentiful pyridoxine.

Hummus is made from chickpeas, olive oil, cumin and tahini. Other ingredients would often include a slither of a hot pepper, cumin, lemon and parsley.

Frailty and vitamin B6

Frailty and vitamin B6 means that prevention is still better than a cure; this subject is just as much for the young as the elderly. A deficiency of pyridoxine has many serious consequences; researchers state that it is best from your food, rather than from supplements.

1. Pyridoxine (Vitamin B-6)

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