{"id":16470,"date":"2020-10-15T00:00:00","date_gmt":"2020-10-14T22:00:00","guid":{"rendered":"https:\/\/www.ecoceutics.com\/quins-aliments-son-rics-en-vitamina-b6\/"},"modified":"2023-04-13T14:08:14","modified_gmt":"2023-04-13T12:08:14","slug":"quins-aliments-son-rics-en-vitamina-b6","status":"publish","type":"post","link":"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/quins-aliments-son-rics-en-vitamina-b6\/","title":{"rendered":"Quins aliments s\u00f3n rics en vitamina B6?"},"content":{"rendered":"<p>De la <a href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/la-importancia-de-la-vitamina-b6-2\/\">vitamina B6,<\/a> o piridoxina, ja esmentem algunes coses en un article anterior: expliquem la seva estructura qu\u00edmica, la seva funci\u00f3, i qu\u00e8 passa quan hi ha manca. Aquesta vegada aprofundirem en les necessitats di\u00e0ries de vitamina B6, en els aliments que la contenen, i en l\u2019\u00fas de complements amb vitamina B6.&nbsp;Quant&nbsp;necessitem per dia? Quins complements existeixen? S\u00f3n necess\u00e0ries les dosis altes? T\u2019ho expliquem tot en aquest article.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenido de la p\u00e1gina<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #333333;color:#333333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #333333;color:#333333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/quins-aliments-son-rics-en-vitamina-b6\/#quanta-vitamina-b6-necessitem-per-dia\" >Quanta vitamina B6 necessitem per dia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/quins-aliments-son-rics-en-vitamina-b6\/#quins-aliments-son-rics-en-vitamina-b6\" >Quins aliments s\u00f3n rics en vitamina B6?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ecoceutics.com\/ca\/respostes-de-salut\/vitamines\/quins-aliments-son-rics-en-vitamina-b6\/#que-passa-amb-els-vegetarians-i-els-vegans\" >Qu\u00e8 passa amb els vegetarians i els vegans?<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"quanta-vitamina-b6-necessitem-per-dia\"><\/span>Quanta vitamina B6 necessitem per dia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les necessitats de vitamina B6 establertes per l\u2019EFSA&nbsp;(Ag\u00e8ncia Europea de Seguretat Aliment\u00e0ria) parteixen des dels&nbsp;0,6mg\/dia per als lactants, pujant per tram d\u2019edat fins als 1,7 mg\/dia per als homes adults. Les dones embarassades requereixen una miqueta m\u00e9s,&nbsp;1,8mg&nbsp;diaris. \u00c9s una vitamina molt poc t\u00f2xica, per la qual cosa els l\u00edmits tolerables diaris per als adults estan establerts en els&nbsp;25mg\/dia.<br \/>\nPots trobar bibliografia d\u2019origen nord-americ\u00e0 on es consideren acceptables fins a 100 mg diaris de vitamina B6; de fet, no s\u2019han trobat efectes t\u00f2xics per sota de 200 mg diaris, i molt pocs per sota de 500 mg. No obstant aix\u00f2, no sol haver-hi una ra\u00f3 m\u00e8dica v\u00e0lida per a prendre m\u00e9s de 100 mg\/dia; la majoria de les persones sol beneficiar-se de dosis molt menors.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"quins-aliments-son-rics-en-vitamina-b6\"><\/span>Quins aliments s\u00f3n rics en vitamina B6?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La vitamina B6 \u00e9s una vitamina que est\u00e0 molt distribu\u00efda en molts aliments, \u00e9s a dir, una gran quantitat d\u2019aliments t\u00e9 almenys una petita quantitat de vitamina B6. Per\u00f2 tamb\u00e9 \u00e9s possible trobar alguns aliments que destaquen pel seu contingut de vitamina B6. Entre ells trobem:<\/p>\n<ul>\n<li>El salm\u00f3. 100 grams de salm\u00f3 contenen entre 0,5-0,9 mg de vitamina B6.<\/li>\n<li>La patata. Una patata mitjana amb pell cont\u00e9 0,7 mg de vitamina B6.<\/li>\n<li>La carn de gall dindi. 100 grams de carn de gall dindi contenen 0,8 mg de vitamina B6.<\/li>\n<li>Les avellanes. 100 grams d\u2019avellanes contenen 0,60 mg de vitamina B6.<\/li>\n<li>Els espinacs. 1 tassa d\u2019espinacs cont\u00e9 0,40 mg de vitamina B6.<\/li>\n<li>Les bananes. 100 grams de banana contenen 0,40 mg de vitamina B6.<\/li>\n<\/ul>\n<p>Aquests valors s\u00f3n aproximats, ja que poden variar entre diferents lots d\u2019aliments. Com veus, les quantitats s\u00f3n suficients per a cobrir les necessitats di\u00e0ries de vitamina B6; \u00e9s molt dif\u00edcil tenir una manca d\u2019aquesta vitamina seguint una dieta normal i en abs\u00e8ncia de problemes de salut. Algunes persones en risc de manca s\u00f3n els pacients que sofreixen de&nbsp;malabsorci\u00f3, els que usen certs medicaments (el t\u00edpic cas \u00e9s el de la isoniazida, que es comercialitza sola o associada a vitamina B6) i els que tenen alguns problemes metab\u00f2lics.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"que-passa-amb-els-vegetarians-i-els-vegans\"><\/span>Qu\u00e8 passa amb els vegetarians i els vegans?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La biodisponibilitat de la vitamina B6 en els aliments vegetals sembla ser menor que la de la vitamina present en la carn, ja que una de les formes qu\u00edmiques de la vitamina B6 en els vegetals (gluc\u00f2sid&nbsp;de piridoxina) no \u00e9s tan ben aprofitada pel nostre cos com les formes pr\u00f2pies de la carn. Es calcula que en una dieta mixta la biodisponibilitat total de la vitamina B6 \u00e9s d\u2019un 75%, sent una mica menor en les dietes veganes. De fet, un estudi fet en vegans alemanys va mostrar nivells sanguinis baixos de vitamina B6, encara quan la dieta inclo\u00efa quantitats adequades de vitamina B6. \u00c9s per aix\u00f2 que hi ha autors que recomanen als vegetarians i vegans menjar aliments especialment rics en vitamina B6 o, en defecte d\u2019aix\u00f2, utilitzar un complement vitam\u00ednic amb vitamina B6 (a m\u00e9s de la ja coneguda B12) per a evitar problemes de salut a llarg termini.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>De la vitamina B6, o piridoxina, ja esmentem algunes coses en un article anterior: expliquem la seva estructura qu\u00edmica, la seva funci\u00f3, i qu\u00e8 passa quan hi ha manca. Aquesta vegada aprofundirem en les necessitats di\u00e0ries de vitamina B6, en els aliments que la contenen, i en l\u2019\u00fas de complements amb vitamina B6.&nbsp;Quant&nbsp;necessitem per dia? [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":19489,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_mbp_gutenberg_autopost":false,"footnotes":""},"categories":[4,59],"tags":[],"class_list":["post-16470","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-respostes-de-salut","category-vitamines"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Quins aliments s\u00f3n rics en vitamina B6? | farm\u00e0cies ecoceutics<\/title>\n<meta name=\"description\" content=\"Quines necessitats di\u00e0ries tenim de vitamina B6? De quins aliments la podem obtenir? 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