Tag: vitamin B6

Save the Nutrients!

Mom and daughter preparing fresh vegetables and fruit

Minimalist Fruit and Vegetables

Fruit and vegetables are best consumed as fresh as possible, with as little processing as possible. Case in point:

  • Refrigerated spinach loses 1/2 of it’s vitamin C content in just 2 days.
  • Broccoli and asparagus lose 35-50 percent of their vitamin C in cold storage before they even get to your grocery store.
  • Cooking vegetables destroys another 30 percent of the vitamin C and up to 70 percent of the B1 and 50 percent of the B2.

What to do? Eat locally grown whenever possible, even better pick your own and eat it right away preferably raw or only very lightly steamed or stir-fried.

So what about canned food? Unfortunately, the news isn’t any better and add to that the fact that canned food is exposed to bisphenol A from the plastic can liner. Here’s the facts:

  • Canning vegetables destroys up to 77 percent of vitamins B5 and B6.
  • Canning tomatoes removes 80 percent of their zinc.
  • Peaches lose from 40-70 percent of vitamins A, B1, B2, B3 and C during processing compared to fresh peaches.

Any way you slice it – fresh is best!

New Research

  1. Higher dietary intake of vitamin B6 was associated with reduced risk of breast cancers. (Journal of Epidemiology, September 2011)
  2. Use of oral contraceptives may negatively affect vitamin B6 statusbut their impact on folate and vitamin B12 is not significant. (Nutrition Reviews, October 2011)
  3. Type 2 diabetics given either 300 mg of alpha lipoic acid daily for two months had significantly lower fasting blood glucose levels and insulin resistance.  Antioxidant status was improved in the supplemented group as well. (Saudi Medical Journal, June 2011)

New Research: Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome

Premenstrual syndrome (PMS) is a collection of physical and emotional symptoms related to a woman’s menstrual cycle. The objective of this study is to determine the effect of magnesium (Mg), combination of vitamin B6 and Mg, and the placebo on the severity of PMS symptoms. This study found that the decrease in symptoms was the greatest in the Mg plus vitamin B6 group.

Source: Iranian Journal of Nursing and Midwifery Research, Volume 15, Issue 1, pages 401-405, December 2010.