What does it do?
How much do we need?
Where can you get it?
What if we dont get enough?
What if we get too much?
The Reccomended Daily Allowance or RDA for that vitamin or mineral
Welcome to Vitamin B6!
What does it do?
Vitamin B-6 or "Pyridoxine" is a water-soluble B vitamin that plays a significant role in helping make amino acids that build body cells, including muscles. Vitamin B6 also helps produce red blood cells, infection-fighting antibodies and insulin (a hormone that uses glucose, synthesizes protein and stores fat).
How much do we need?
The following table lists the recommended intake for healthy people based on current scientific information.
Where can we get it?
Rich food sources of vitamin B-6 include chicken, fish, whole grains, beans, fortified cereals and nuts. Some soy-based meat substitutes are fortified with vitamin B-6.
What if we don't get enough?
Vitamin B-6 deficiency, while rare, can occur in people consuming poor-quality diets. Symptoms typically don’t occur until the later stages of deficiency. Signs of deficiency can include skin rashes, depression, nausea, convulsions and confusion.
What if we get too much?
No adverse effects have been associated with high intakes of vitamin B6 from foods. Very large doses of supplemental vitamin B-6 (in the form of pyridoxine) have been associated with painful nerve damage in the extremities (such as fingers and toes).
How you can get some B6 this week:
Hazelnut Crusted Halibut with Marsala Mango Sauce
Hazelnuts contain 0.2 mg of Vitamin B6 per 1oz of nuts!
Prep time: 15 minutes
Cooking time: 10 minutes
Makes: 4 servings
Marsala Mango Sauce
3/4 cup Marsala wine, sweet
1/4 cup Chutney, mango or regular
1 tablespoon Butter or margarine
1 teaspoon Soy sauce, lite
1/4 teaspoon Ginger, ground
Hazelnut Crusted Halibut
3/4 cup Hazelnuts, toasted, skin
removed, finely diced
1 tablespoon Parsley, diced
1/2 teaspoon Salt
1/8 teaspoon Black pepper, ground
1 Egg, beaten
4 (4oz each) Halibut fillets
2 tablespoons Vegetable oil
Preheat oven to 400ºF.
Bring Marsala wine to boil in small saucepan; reduced heat and simmer until reduced to 1/2 cup, stirring constantly. Add chutney, bring back to simmer and reduce to 1/2 cup, stirring
constantly. Stir in butter or margarine, soy sauce and ginger until butter is melted. Process in
blender until smooth; set aside.
Mix hazelnuts, parsley, salt and pepper in medium bowl; set aside. Place beaten egg in separate
medium bowl; set aside.
Rinse fish and pat dry. Dip fish in beaten egg; turning to coat. Place coated fish in hazelnut
mixture, pressing nuts onto fish to coat both sides.
Heat oil in large ovenproof frying pan over medium high heat. Add fish and fry for 1 to 2
minutes until bottom is browned. Turn fish and place skillet in oven. Bake for 8 to 10 minutes
per 1-inch thickness of fish until flakey. Spoon 2 tablespoons heated sauce over each fillet.
Nutritional Analysis per Serving:
Calories 460 (51% Calories from Fat), 29g Protein,
17g Carbohydrate, 3g Fiber, 27g Fat, 4.5g Sat. Fat, 0g Trans Fat, 100mg Cholesterol,
1030mg Sodium
Sources: EatingWell.com, ADA, Hazelnut Council
Blessings,
Ashley
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