B6 (pyridoxine)

EU RDA (1) Per Day
European Union Recommended Daily Amounts for Nutritional Labelling of Food Products.
2.0 mg

Best Sources
Fish, poultry, leans meats, bananas, prunes, dried beans, whole grains, avocados.

Functions
Helps build body tissue and aids in metabolism of protein.

Deficency Symptons
Convulsions, dermatitis, muscular weakness, skin cracks, anaemia.

Toxic? (4)
Long-term mega-doses may cause nerve damage in hands and feet

Tips
Serve fruits raw or cook for shortest time in little water; roast or grill meats.

Did you know?
Since B6 aids in use of protein in the body, the need for B6 increases with protein intake.

Definitions
EU RDA - European Union Recommended Daily Amounts. These are the values used for vitamins for the nutritional labelling of food products.

Sources
EU RDA - Directive, 90/496/EEC, 1990.
Also information from the U.S. Food and Drug Administration, the American Institute for Cancer Research, and the U.S. Department of Agriculture.

(1) EU RDA - European Union Recommended Daily Amounts for Nutritional Labelling of Food Products.

(2) Safe intake per day.

(3) There is no EU RDA for vitamin K.

(4) Note that some vitamins in large or very large excess could produce toxic symptoms. Always keep to the recommended dosage as advised by your doctor or medical advisor.

Source:
The European Food Information Council