Bananas as a Source of Vitamin B6 and Their Benefits to Senior Adults
Bananas contain a rich supply of vitamin B6 (Pyrididoxine). Vitamin B6 is significant in the synthesis of antibodies in the immune system. It also helps in protein metabolism, red blood cell formation and functioning of the central nervous system. Vitamin B6 may protect healthy immune systems and the ability to learn in older adults.
Aging is accompanied by an increased prevalence of inadequate vitamin B6 status (1). This may be due, in part, to reduced vitamin B6 intake but is also associated with age-related changes in vitamin B6 metabolism. It is not clear if the reduced status of this vitamin is associated with impaired function. Some experimental work has suggested a relationship between vitamin B6 status and immune response and cognitive capacity in the elderly (1).
Bananas are very good sources of vitamin B6 and may supply more of this vitamin than most commonly consumed fruits and vegetables (2). A report published in 1990 used three-day food records to examine the intake of 198 elderly, low-income subjects who were recruited from congregate meal sites and senior groups in a large metropolitan area (2). Twenty-two percent of the elderly subjects consumed less than two-thirds of the Recommended Dietary Allowance (RDA) for Vitamin B6. Individuals who consumed more than 100% of the RDA consumed approximately three times more vitamin B6 from fruits and vegetables (primarily bananas) than those who did not meet the RDA. In fact, bananas were the primary fruit sources of vitamin B6, providing 30% of total daily intake.
Low-income is a common concern among the elderly and the use of nutrient-dense, economical foods is important to meet nutrient requirements. Bananas are an economical food and provide a significant amount of vitamin B6. Therefore, they are well positioned as a readily available source of vitamin B6 for the elderly.
In general, consuming 1½ to 2 bananas would provide the recommended intake of vitamin B6 each day throughout most of the life span. A 100-gram serving of bananas provides 0.58 milligrams of vitamin B6. Thus an average sized banana (120 grams) would provide 0.70 milligrams of this vitamin. The current Dietary Reference Intake (DRI) for all age groups and the amount of an average-sized banana needed to meet the recommended intake is presented in the following Table.
Vitamin B6 requirements and amount of banana needed to meet daily requirement:
| AGE GROUP (years) AND SEX | VITAMIN B6 REQUIRED (mg/day) | # OF AVERAGE BANANAS (120 gram size) NEEDED |
| 1 - 3, both sexes | 0.5 | 0.7 |
| 4 - 8, both sexes | 0.6 | 0.9 |
| 9 - 13, both sexes | 1.0 | 1.4 |
| 14-18, female | 1.2 | 1.7 |
| 14-18, male | 1.3 | 1.9 |
| 19-50, both sexes | 1.3 | 1.9 |
| 51-70+, female | 1.5 | 2.2 |
| 51-70+, male | 1.7 | 2.4 |
| Pregnancy, all ages | 1.9 | 2.7 |
| Lactation, all ages | 2.0 | 2.9 |
REFERENCES
1. van den Berg H, Bode W, Mocking J, Lowik M. Effect of aging on vitamin B6 status and metabolism. Ann NY Acad Sci. 1990;585:96-105.
2. Manore M, Vaughan L, Lehman W. Contribution of various food groups to dietary vitamin B-6 intake in free-living, low-income elderly persons. JADA. 1990;90:830-834.
