Top 10 Vitamin B6 Rich Foods For Children

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salmonInclusion of Vitamin B6 Rich Foods in children's diet is essential, as Vitamin B6 is responsible for maintenance of maintenance of red blood cell metabolism, the nervous system, the immune system, many bodily functions, and over 100 enzymatic reactions. Deficiency of the vitamin affects peripheral nerves, skin, mucous membranes, circulatory (blood cell) system, and in children the central nervous system is also affected. Excess supplemental intake of vitamin B6 can cause imbalances in nervous system activity. Thus it is best to consume food sources of the vitamin to fulfill the bodily demands.


 


Recommended Dietary Allowance (RDA)


Vitamin B6 requirements have already been determined. They vary with the age and gender of children, the table below will give you exactly how much vitamin does your child need.


 










Age


RDA (/day)


Infants 0– 6 months


0.1 mg


Infants 7–12 months


0.3 mg


Children 1–3 years


0.5 mg


Children 4–8 years


0.6 mg


Children 9–13 years


1.0 mg


Boys 14–18 years


1.3 mg


Girls 14–18 years


1.2 mg


 


Food Sources of Vitamin B6


Vitamin B6 can be found in a wide variety of foods, and a few of them are; fish (cod, halibut, trout, snapper, tuna), beef liver, lean meat, beef, poultry, other organ meats, starchy vegetables like potatoes, cereals, fruits, bell peppers, chick peas, bran, whole grains and its products, nuts, spices, and vegetables (like carrots,  turnip greens, spinach, broccoli, brussels sprouts, celery, cabbage, cauliflower, peas, etc).


 


Top 10 Vitamin B6 Rich Foods


 


  1. Bran (Rice & Wheat): Unprocessed crude bran of rice and wheat are rich sources of Vitamin B6. These can be incorporated in muffins, waffles, pizza dough, pastry dough, brown bread, bran cereals, etc and given to children. Rice bran gives 4.07mg and wheat gives 1.3 mg per 100g serving.

  2. Dried Herbs & Spices: Some of the herbs that are very good sources of B6 are garlic powder, dried tarragon, ground sage, dried spearmint, basil, chives, savory, turmeric, bay leaves, rosemary, dill, onion powder, oregano, and marjoram. 

  3. Pistachios: Eaten raw or in sweet and savory recipes, pistachios (1.7mg of B6 per 100g serving) are loved by all.

  4. Garlic: It has many health benefits, and it being a source of B6 (1.226m/100g serving) is just one amongst them.

  5. Liver: Organ meat especially liver (1mg/100g serving), commonly found in the form of pâtés and sausages is a good source of B6. However, the vitamin content depends on the species of animal.

  6. Fish (Tuna, Salmon & Cod): These popular fishes contain 1.04 – 0.46 mg/100g serving.

  7. Sunflower and Sesame Seeds: Sunflower and Sesame seeds added to breads and salads, are high in vitamin B6 providing 0.81mg/100g serving

  8. Pork Tenderloin (Lean): The lean cut of of pork tenderloin contains 0.74mg (37% RDA) of vitamin B6 per 100 gram serving.

  9. Molasses and Sorghum Syrup: A good substitute for sugar and corn syrup, these provide almost 0.67mg of B6 /100g serving.

  10. Hazelnuts: Dry roasted hazelnuts, commonly consumed as a snack contain .62mg of vitamin B6 per 100 gram serving


 


How To Incorporate it in Children’s Diet


Vitamin B6 is a relatively stable vitamin, but some of it is lost during cooking and processing (40-80%). To make sure that your children are ingesting the maximum amount of vitamin give them the food sources in the form of whole fruits, unprocessed nuts, salads, juices, and milkshakes.



Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.


 


Image Credits: ifood.tv


 

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