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Why you need it:
To help your body break down and generate
amino acids (the building blocks of protein).
To create new cells. To help produce hemoglobin,the
protein in red blood cells. To help fight
infection. The jury is still out on these
potential benefits Along with vitamin B-12
and folate, vitamin B-6 may help lower high
levels of blood homocysteine, an amino acid.
High levels of homocysteine in the blood
have been associated with an increased risk
of heart disease. Too much may be risky
The good news: There haven't been any reports
of adverse effects due to high intakes of
vitamin B-6 from food sources.
The bad news: Large intakes of supplements,
2,000 to 6,000 mg daily for 2 to 40 months,
have been associated with nerve damage.
Painful and disfiguring skin lesions have
also been reported with intakes of 2,000
to 4,000 mg a day for more than a year.
For safety's sake, the upper daily limit
is set at: 30 mg (ages 1 to 3), 40 mg (ages
4 to 8), 60 mg (ages 9 to 13), 80 mg (ages
14 to 18), 100 mg (adults).
Top five vitamin B-6-rich foods
Banana, 1 medium.
Sweet potato with skin, baked, 4 oz.
Vegetable juice, low sodium, 6 oz.
Watermelon, 1 cup.
Spinach, boiled, 1/2 cup.
Quick
tips to clinch your needs
A banana a day can help keep the doctor
away.
Stack individual serving cans of veggie
juice at your desk for a midday vitamin
boost.
A baked sweet potato with dinner, along
with watermelon for a sweet dessert, can
help round out a healthy meal.
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