Page 31 - Spring2008

VITAMIN B 6 with the use of oral contraceptives and under The
Vitamin B contributes to myriad functions conditions of hyperthyroidism, liver disease,
6 requirement
within the body. It is necessary for the production trauma and stress. 24
of histamine, which is involved in infl ammation Vitamin B occurs in three forms: pyridox- for B is
6 6
in most of the body but is essential to alertness ine, pyridoxamine and pyridoxal. Plant foods directly
in the brain; the production of dopamine, which contain pyridoxine, while animal foods contain
is a precursor to adrenaline and noradrenaline in a mix of pyridoxal and pyridoxamine. Most reac- proportional
the adrenals, a precursor to melanin in pigmented tions within the human body require pyridoxal to the intake
tissues, and is involved in memory, attention, but some require pyridoxamine. Pyridoxine, by of protein and
and problem-solving in the brain; the storage of contrast, plays no role in the body whatsoever
carbohydrate as glycogen; the production of the but can be converted into the other two forms in increases with
elongated versions of essential fatty acids such as the liver using vitamin B . the use of oral
24
2
arachidonic acid (AA) and docosohexaenoic acid The plant form of vitamin B has three contraceptives
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(DHA); the synthesis of cysteine, the precursor strikes against it, making it inferior to the form
to glutathione, which is the master antioxidant found in animal foods: its conversion to the ac- and under
of the cell; the synthesis of glycine, which is tive form depends on B status, and vitamin B conditions of
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involved in detoxification in the liver; the syn- levels tend to be higher in animal foods; most hyper-

thesis of heme, which carries oxygen throughout plant foods simply contain much less B than
6 thyroidism,
the body in hemoglobin and is a component of most animal foods; and most plant foods con-
drug- and steroid-metabolizing, energy-produc- tain much of their B bound up with sugars that liver disease,
6
ing, and antioxidant enzymes; the synthesis of make it diffi cult or impossible to absorb. Figure trauma and
carnitine, which helps burn fat for energy; and 4 shows some of the foods richest in vitamin B .
2 stress.
the synthesis of taurine, which plays important Supplementation with baker’s yeast and the use
roles in the brain and eye and assists the digestion of enriched white fl our can boost B intake, but
2
of fat and assimilation of fat-soluble vitamins in the level found in natural plant foods is much
the intestines. The requirement for B is directly lower compared to the levels in many animal
6
proportional to the intake of protein and increases foods. Figure 5 compares the plant foods richest

FIGURE 5. VITAMIN B CONTENT OF SELECTED FOODS
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The richest animal foods tend to be about twice as rich as the richest plant foods. Although not shown in the table, the
plant foods contain pyridoxine rather than pyridoxal and pyridoxamine, which must be converted to the active forms
in the liver, and contain it in varying amounts bound up to sugars, making it unavailable. Data taken from the USDA
National Nutrient Database for Standard Release 17.

PLANT FOODS B 6 mcg/100g ANIMAL FOODS B mcg/100g
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Buckwheat Flour 582 Fresh Tuna (Dry Cooked) 1,038
Roasted Chestnuts 497 Beef Liver (Pan Fried) 1,027
Canned Chickpeas 473 Beef Top Sirloin (Broiled) 631
Hash Browns 472 Pork Chops (Bone In) 513
Banana (Raw) 367 Pacific Cod (Dry Cooked) 462
Whole Wheat Flour 340 Roasted Turkey 460
Sweet Red Peppers 291 Roasted Ham 449
Brussells Sprouts 289 Halibut (Dry-Cooked) 435
Spinach (Boiled) 242 Rainbow Trout (Dry-Cooked) 435
Soy Beans (Boiled) 234 Chicken Breast With Skin 430
Pinto Beans 229 Swordfish (Dry-Cooked) 381
Prune Juice 218 Haddock (Dry Cooked) 346
Carrot Juice (Canned) 217 Pacific Rockfish (Dry Cooked) 270
Tomato Paste 216 Roasted Duck 250

SPRING 2008 Wise Traditions 31