Latest news with #micronutrient
Yahoo
3 days ago
- Health
- Yahoo
9 Vitamin B6-Rich Foods for a Healthy Immune System and Metabolism
Vitamin B6 is an essential micronutrient that helps our body convert food into energy, supports immune function, and promotes cognitive health. It's one of the eight "B complex" vitamins, each of which has a special job in the body. Vitamin B6, also known as pyridoxine, plays a crucial role in over 100 enzyme reactions involved in metabolism, per the National Institutes of Health. This versatile vitamin helps the body break down protein, carbohydrates and fats into usable energy. Pyridoxine is crucial for a healthy immune system because it promotes the production of antibodies and lymphocytes, which help the body fight off infections, according to the National Library of Medicine. Vitamin B6 also supports nervous system health and cognitive function. It's involved in the synthesis of neurotransmitters such as serotonin and dopamine, which regulate mood. During pregnancy, B6 is crucial for healthy brain development and may help relieve nausea caused by morning sickness, per the Cleveland Clinic. Getting enough vitamin B6 is important for the formation of hemoglobin, per the NIH, a protein in the red blood cells which carries oxygen to the body's tissues. Vitamin B6 also has anti-inflammatory and antioxidant properties. B vitamins are water-soluble, which means any excess is excreted in urine. Because it's not stored in the body, we need to replenish our vitamin B6 levels regularly. Vitamin B6 is found in a variety of foods, but it's also a popular supplement. B6 is sold as a stand-alone pill, found in B complex supplements and added to most multivitamins. Given all of its benefits, you may be wondering how much vitamin B6 you need and whether you should be getting more of it. Vitamin B6 Daily Intake The recommended dietary allowance (RDA) for vitamin B6 varies depending on a person's age and health status. Here's how much vitamin B6 you need daily, per the NIH: Adults ages 19-50: 1.3 milligrams Adults ages 51 and older: 1.5-1.7 milligrams Pregnant women: 1.9 milligrams Lactating women: 2.0 milligrams Who Needs More Vitamin B6? Most adults in the U.S. consume the recommended amount of vitamin B6 from food, according to the NIH. However, if you have a poor or restricted diet, talk to your doctor about getting your vitamin levels checked. Vitamin B6 deficiencies are uncommon in the U.S. Symptoms include anemia, skin rashes, angular cheilitis (cracking of the corners of the mouth), and mental changes, per the NIH. Certain conditions can increase the risk of vitamin B6 deficiency, including kidney disease, rheumatoid arthritis, Celiac and Crohn's disease. Excessive alcohol consumption can also lower levels of vitamin B6, along with vitamin B12. Some individuals may benefit from taking B6, but always consult your doctor first. High doses of vitamin B6 from supplements can lead to toxicity or nerve damage. Fortunately, it's hard to get too much vitamin B6 from food alone — and high intakes from food has not been reported to cause adverse effects, per the NIH. So if you're looking up to your B6 levels, consider making changes to your diet before reaching for a supplement, experts say. Vitamin B6-Rich Foods Vitamin B6 is found naturally in a wide range of animal and plant foods and added to some food products. Here are 9 vitamin B6-rich foods to eat more of you're looking to get more of this essential nutrient — all dietitian-approved. Chickpeas Chickpeas, aka garbanzo beans, are a nutritious legume everyone should keep in their pantry, according to Natalie Rizzo, registered dietitian and nutrition editor. A single serving (one cup) of canned chickpeas provides 1.1 milligrams of vitamin B6, which is 65% of the daily value, per the NIH. Chickpeas are also rich in calcium, folate, magnesium and potassium, Julia Zumpano, registered dietitian with the Cleveland Clinic's Center for Human Nutrition, previously told Plus, they're a great source of complex carbohydrates, plant-based protein and gut-healthy fiber, says Rizzo. A staple of the Mediterranean diet, chickpeas can be added to salads, blended into hummus or roasted for a crunchy snack. Yellowfin Tuna If you're looking to up your vitamin B6 and protein intake, tuna is an excellent choice. Three ounces of fresh yellowfin tuna, cooked, has 0.9 milligrams of vitamin B6, which is over 50% of the daily value, per the NIH. In addition to vitamin B6, tuna is a good source of vitamin B3 (niacin) and selenium, a mineral which acts as a powerful antioxidant that protects cells from damaging free radicals, previously reported. Plus, one serving packs a whopping 25 grams of protein, says registered dietitian Frances Largeman-Roth. Enjoy tuna steaks on their own, in a Nicoise salad or in sushi. Wild Salmon Wild salmon is a nutrient superstar you should consider adding to your diet instead of taking a supplement or multivitamin, according to Collin Popp, dietitian and assistant professor at the NYU Grossman School of Medicine. Three ounces of Sockeye salmon contains 0.6 milligrams of vitamin B6, which is 35% of the daily value, per the NIH. It's also packed with vitamin B12 and vitamin B7 (biotin). Plus it's one of the few foods naturally rich in vitamin D, which supports bone health. Salmon is a good source of protein, but stands out for its heart-healthy omega-3 fatty acid content, says Largeman-Roth. Potatoes Potatoes are an underrated source of essential nutrients, says Popp. One medium baked potato with the skin contains about 0.6 milligrams of vitamin B6, which is about 35% of the daily value. Potatoes are also an excellent source of the electrolyte potassium, says Popp, as well as vitamin C. They're a good source of energy-boosting carbohydrates and provide some fiber, especially when you eat the skin. Chicken Breast Chicken breast is a popular lean protein that's also rich in micronutrients. One roasted chicken breast provides 0.9 milligrams of vitamin B6, which is 30% of the daily value, per the NIH. Chicken breast is also rich in vitamin B5, which supports a healthy metabolism and skin. Plus, it's a good source of minerals, including phosphorous, iron, zinc and choline. Chicken provides high-quality protein to support muscle growth, making it an excellent food to eat while strength-training. Bananas Bananas are delicious and one of the few fruits rich in vitamin B6. One medium banana provides 0.4 milligrams of vitamin B6, or 25% of the daily value, per the NIH. Bananas also stand out for being loaded with potassium, says Popp, which supports healthy blood pressure and nerve function. They're high in carbohydrates, including natural sugars, says Popp, but these are an important energy source to fuel our body and brain. Bananas make a great pre- or post-workout snack. Ground Beef Ground beef is another popular protein source rich in B vitamins. A three-ounce ground beef patty (85% lean) contains 0.3 milligrams of vitamin B6, which is about 18% of the daily value. Beef is a complete protein, meaning it contains all nine essential amino acids. It's also high in brain-boosting vitamin B12, packing 100% of your daily value in one serving. Plus, it's an excellent source of muscle-building creatine, iron and zinc. Bulgur Bulgur is a nutritious whole grain made from cracked wheat that's commonly found in Middle Eastern cuisine. According to Rizzo, Bulgur is one of the healthiest grains you can eat. One cup of cooked bulgur provides 0.2 milligrams of vitamin B6, which is about 12% of the daily value. Bulgur also provides magnesium, phosphorus, iro, and manganese. It's rich in complex carbohydrates, including gut-healthy carbs called resistant starches, which are digested slowly and feed the good microbes in our intestines. Enjoy bulgur in a traditional tabbouleh, pilaf or kibbeh. Winter Squash Winter squash is harvested in the colder months and has a thicker skin. Popular varieties include butternut, acorn, spaghetti and kabocha. These colorful, hearty vegetables are packed with nutrients. One serving (one-half cup) of baked winter squash provides 0.2 milligrams of vitamin B6, or 12% of the daily value, per the NIH. Winter squash is also known for its high levels of vitamin A, which supports healthy vision, and packs impressive amounts of vitamin C and potassium. Try roasted squash in salads and pasta or blend it into a soup. This article was originally published on
Medscape
3 days ago
- Health
- Medscape
Little-Known Gut Nutrient Is Emerging Player in Cancer Fight
An under-the-radar micronutrient is having a moment. Queuosine — just call it 'Q' — is a molecule that humans can only get from foods and gut bacteria. It's has been known to microbiologists for decades, who know it plays a role in protein synthesis — as well as cancer growth, brain health, and inflammation. Yet, it hasn't been clear how Q moves from the gut into cells throughout the body. Now the curtain has been pulled back. The authors of a study published in Proceedings of the National Academy of Sciences ( PNAS ) have pinpointed a gene ( SLC35F2 ) that helps transport Q to cells. The researchers say the new finding could help scientists figure out how to use the micronutrient to fight disease. 'It's 70 years ago now that Q was discovered,' said study author Vincent P. Kelly, PhD, Professor of Biochemistry in the School of Biochemistry and Immunology, Trinity Biomedical Sciences Institute, Trinity College Dublin, Dublin, Ireland. 'What's exciting about this study is the fact that we never understood how we actually took that molecule from bacteria in our body and transported it into our cells, and this explains how we do it.' Q: A Brief Primer The PNAS study looked at both queuine (q), a modified nucleobase, and its nucleoside Q. A quick refresher: A nucleobase is a nitrogen-containing molecule that is one of the building blocks of DNA and RNA. And a nucleoside is a molecule made of sugar (either ribose or deoxyribose) plus a nitrogenous base (purine or pyrimidine) — also a building block of DNA. All of the cells in the human body are eukaryotes — they have a nucleus — and they rely on the micronutrients Q and q, which lurk in the human gut. They come from gut bacteria or a person's diet (most commonly meat, eggs, dairy, fruits and vegetables, and fermented foods), said Kelly. Prior studies had given hints that cellular uptake of Q and q is mediated by a selective transporter, but Kelly said that this transporter's identity 'remained elusive' until now. 'Almost all eukaryotes take the Q molecule and incorporate it into the transfer RNA (tRNA) in the body,' said Kelly. 'tRNA is critical for making protein. It's essential — essential for everything,' he said, pointing out that the average adult human is composed of about 12 kilograms (26 pounds) of protein. How does Q get into gut bacteria and the food we eat? The Q molecule is more or less everywhere, Kelly said. 'It's in the oceans, it's in the soil. Plants, which are eukaryotic, take it from the soil. And yet, very little is known about it. I'm surprised more people aren't knowledgeable about it,' he said, especially considering public interest over the years in health-oriented micronutrients like vitamins and 'macros' like carbohydrates, fats, and proteins. What They Found, What It Means Collaborating with researchers from Germany, Northern Ireland, the United States, and his own colleagues in Ireland, Kelly said they used a cross-species bioinformatic search and genetic validation — research techniques that enable scientists to analyze vast amounts of genomic data from across different species — to determine that Q and q are 'salvaged' from the gut by SLC35F2 and ferried to different tissues throughout the body. 'There's a whole biology built around this micronutrient,' said Kelly. Cracking the identity of the transporter of Q and q opens up opportunities for important research, Kelly said. It will lead to a deeper understanding of how intracellular levels of both micronutrients are regulated and how their deficiency is associated with diseases. The study findings 'represent an important leap in our understanding of queuosine biology. Queuosine is a unique tRNA modification to its precursor, queuine, which is not synthesized de novo in mammalian cells,' said Sherif Rashad, MD, PhD, Associate Professor in the Graduate School of Biomedical Engineering and the Graduate School of Medicine at Tohoku University in Sendai, Japan. Rashad said scientists' understanding of how q is imported into cells was 'virtually nonexistent' until now and that the authors of the PNAS study used 'an elegant but grounded approach' to identify the first q importer. The finding 'paves the way for new discoveries in the many fields at the crossroads of queuosine biology,' he said. Zdeněk Paris, PhD, Head of Laboratory, in the Laboratory of RNA Biology of Protists, at the Institute of Parasitology in Ceske Budejovice, Czech Republic, agreed. 'This study advances the field of queuosine research by identifying the primary transporter and establishing a direct link between the function of SLC35F2, intracellular queuosine levels, and vital cellular processes, which can explain how a deficiency of Q and/or its free base, queuine (q), contributes to various conditions, including neurological disorders and cancer.' Paris said, 'Prior to this study, no specific transporters for the intracellular uptake of Q or q had been identified in any eukaryote.' He said the research is 'high-quality.' He pointed out that the researchers also demonstrated that SLC35F2 is the sole high-affinity plasma membrane transporter for the Q nucleoside and the primary high-affinity transporter for the nucleobase q in human cells. 'Its high expression in the human alimentary canal strongly suggests a critical role in Q/q uptake from the gut during digestion,' he said. 'This reveals how these micronutrients, which are synthesized exclusively by bacteria, are salvaged from the gut microbiome and/or diet and delivered to various body tissues. Based on the obtained data, the authors propose a model in which Q is transported from the gut to the liver by SLC35F2 . There, QNG1 cleaves Q to release the q base, which enters the serum for wider distribution.' The Cancer Connection Paris said that SLC35F2 was characterized as an oncogene in previous research and is known to contribute to the progression of various cancers through its overexpression, including non-small cell lung cancer, papillary thyroid cancer, and bladder cancer. Paris added that SLC35F2 's role in Q and q transport provides a significant mechanistic explanation for its oncogenic activity. 'High SLC35F2 expression is an unfavorable prognostic factor for patient survival in multiple cancers. SLC35F2 overexpression increases cellular Q/q levels, promoting higher Q34 modification of tRNAs. Consequently, Q modification may offer malignant cells a selective advantage through codon-biased translation,' he said. Additionally, the study identified SLC35F2 (or its homologs) as the unique Q/q transporter in the yeast Schizosaccharomyces pombe and the human parasite Trypanosoma brucei , Paris said. 'While the physiological importance of Q-tRNA varies by species — for example, loss of Qtp1 does not affect growth in S pombe or T brucei — this comparative analysis strengthens the evidence for SLC35F2 's role in humans and reveals its conserved function in eukaryotes that salvage Q and q.' He said, 'In essence, the study provides the missing link in the queuine salvage pathway, significantly advancing our understanding of how this essential micronutrient is acquired, distributed, and regulated, and its profound impact on health and disease, particularly in the context of cancer.'
Gizmodo
05-06-2025
- Health
- Gizmodo
Taurine Might Not Be the Anti-Aging Miracle We Hoped For
New research hasn't found any connection between taurine levels in the blood and our age. You might want to hold off on stockpiling taurine supplements as part of your anti-aging cocktail. Research published today failed to find evidence that our levels of taurine shrink as we get older, contrary to some earlier studies. Scientists at the National Institutes of Health led the research, published Thursday in Science. They analyzed long-running data from past human, mice, and monkey studies, finding that taurine levels didn't change much over time and widely varied between individual animals. The results suggest that taurine isn't a good marker for age and throw into doubt the idea that it can prolong healthy aging. 'Circulating taurine doesn't decline with age in healthy individuals of these three mammalian species across the adult lifespan,' said lead study researcher Maria Emilia Fernandez, a postdoctoral fellow in the Translational Gerontology Branch of the NIH's National Institute on Aging, in a press conference Tuesday announcing the findings. Taurine is a semi-essential and important micronutrient. Our bodies naturally produce taurine, though it can also easily be found in animal products, supplements, and energy drinks (people once collected taurine from bulls, but it's now produced synthetically). Taurine plays many roles in the body, such as helping us make bile acid and keeping our blood pressure stable. In recent years, some studies have indicated that taurine—or rather, the loss of taurine—might also be a key driver of our worsening health as we get older. A 2023 study that looked at several different animal models, for instance, found that taurine levels circulating in the blood appeared to decline as the animals aged. When the researchers added taurine supplements to the animals' diets, it appeared to slightly extend the lifespan of mice and worms in addition to improving the health of older monkeys. The study also found an association between lower taurine levels in humans and an increased risk of age-related diseases. Though this wasn't the first research to suggest taurine's anti-aging potential, it certainly sparked people's attention, including the authors behind this latest research. Not every bit of research on the topic has supported this link, however, and many studies have only analyzed taurine in people and animals at a single point in time or for a relatively brief period. The researchers behind the new study wanted to take a closer look at how these levels fluctuated over time across different species and in both males and females. They turned to other existing studies or projects involving people, mice, and rhesus monkeys that had longitudinal data on taurine levels in the blood—meaning they could track these levels across the lifespan. Overall, they found that taurine levels didn't decline in any of the animals or humans they studied; if anything, taurine levels usually increased over time in different groups (the sole exception being male mice). They also found that differences in taurine levels between individuals could sometimes vary significantly, and that these differences were usually larger than the changes seen over an animal's lifetime. In other words, there doesn't appear to be much of a connection at all between taurine and aging, at least in this research. 'On the basis of these findings, we conclude that low circulating taurine concentrations are unlikely to serve as a good biomarker of aging,' the researchers wrote. These are still findings from a single study, so more research will be needed to settle the question. The results also don't mean that taurine isn't important to our health. And it is still possible that low taurine levels can contribute to chronic health problems, including conditions that become more common as we age. Likewise, there may be some older people with low taurine who would benefit from increasing their intake. Vijay Yadav, one of the authors behind the 2023 study, and his colleagues are currently running a randomized clinical trial testing whether taurine supplements can improve the health and fitness of middle-aged adults. He expects the trial to conclude by the end of 2025, with analysis coming soon after. For now, though, Yadav isn't saying that people should be downing taurine like it's candy. 'We cannot really recommend any supplementation. We need to have a better understanding if it does or it does not [improve health]; that can only be addressed by a placebo controlled trial,' said Yadav in the same press conference Tuesday. 'And of course there are a lot more questions that need to be addressed before you can really understand the biology to more depth of a particular molecule.' While there are certainly things people can already do to stay healthier into their golden years, such as exercising regularly, the track record for anti-aging drugs or supplements overall remains spotty for the time being. And it seems that a universal fountain of youth—if we can ever truly find it—probably won't contain any taurine.
RNZ News
07-05-2025
- Health
- RNZ News
Who's most at risk of iron deficiency?
In mild cases, it causes tiredness, but at its most serious levels, iron deficiency and anemia can cause life-altering disabilities . Professor of human nutrition Michael Zimmermann from the University of Oxford joins Emile Donovan to demystify the world's most common micronutrient deficiency, affecting up to one in four people globally. Photo: pixabay
