Top 10 Indian Foods Rich In Vitamin B6

Vitamin B6 :

Vitamin B6 is another water-soluble vitamin-like B5. Vitamin B6 is essential for the production of hemoglobin and neurotransmitters. It also helps in regulating the metabolism of protein, fat, and carbohydrates. It helps with a variety of bodily functions and processes, such as the production of red blood cells, DNA synthesis, and metabolism. Vitamin B6 helps in triggering the brain signals to produce serotonin which is a neurotransmitter that helps regulate mood and sleep patterns. B6 also helps people to maintain healthy skin by keeping it elastic and preventing wrinkles.

• Vitamin B6 is a water soluble vitamin also known as pyridoxine
• The body does not store vitamin B6 and releases any excess in urine, so we must obtain it from foods or supplements everyday
• Helps the body to use and store energy from protein and carbohydrates in food, thus in turn create neurotransmitters, such as serotonin and dopamine
• It also helps the body form hemoglobin, the substance in red blood cells that carries oxygen around the body
• Plays important role in mood regulation
• Reduces symptoms of depression by improving brain function and preventing Alzheimer’s disease
• Prevent a decline in brain function by decreasing homocysteine levels that have been associated with Alzheimer’s disease and memory impairments
• Helpful in preventing and treating anemia aided by hemoglobin production
• Helps in treating pre menstrual syndrome
• Vitamin B6 has been used for decades to treat nausea and vomiting during pregnancy
• Vitamin B6 may prevent clogged arteries and minimize heart disease risk
• Lower your risk of developing certain types of cancer
• Reduce your risk of age-related macular degeneration (AMD)
• Adequate blood levels of B6 may prevent issues that affect the retina
• Reduces inflammation associated with rheumatoid arthritis
• Deficiency symptoms skin inflammation (dermatitis) depression, confusion, convulsions, and even anemia
• DV is 1.3 – 1.7 milligrams of Vitamin B6 is needed

 

Ten Important Indian Foods Which is Rich in Vitamin B6

1 Pistachios	2 Chick Peas
3 Salmon Fish	4 Chicken
5 Fortified Tofu	6 Pork
7 Beef	8 Bananas
9 Avocados	10 Sweet Potatoes

1. Pistachios :

• It contain healthy fats and are a good source of protein, fiber, and antioxidants
• Pistachios are one of the most vitamin B6-rich food
• Pistachios are also rich in potassium
• They’re high in lutein and zeaxanthin, both of which promote eye health
• Contain fewer calories, more protein and has essential amino acid content in higher proportion when compared to other nuts
• Aids weight loss
• Promotes healthy gut bacteria
• May help lower blood cholesterol
• They are rich in L-arginine, which, when converted into nitric oxide, helps dilate your blood vessels
• Pistachios have a low glycemic index, which might promote lower blood sugar levels
• A very delicious, versatile, and fun to eat nut,  including it in diet is a great way to improve overall health
• Per 100 g serves around 1.7 mg of Vitamin B6

2. Chick Peas :

• Chick Peas, rich source of vitamins, minerals and fiber
• It offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases.
• They are high in protein and make an excellent replacement for meat in vegetarian diets
• Protein and fiber, may help lower appetite and reduce calorie intake
• More health benefits, ranging from weight management to bone health
• Best choice for individuals who are vegetarians
• Chickpeas have a low GI that support healthy blood sugar control
• Aids digestion by increasing the number of healthy bacteria in your gut and helping waste flow efficiently
• Help prevent some chronic illnesses, including heart disease, cancer and diabetes
• Chickpeas are cheap and taste great when added to a variety of recipes
• Per servings holds 1.1 milligrams of Vitamin B6

3.  Salmon Fish :

• Otherwise called heart-healthy fish, one of the highest concentrations of vitamin B-6 available in food
• Important for adrenal health
• Adrenal glands produce important hormones, including cortisol, adrenalin, and aldosterone, help regulate blood pressure and work to control blood sugar
• Salmon is low-fat source of protein, rich in Omega 3 fatty acids EPA and DHA
• Antioxidant found in salmon helps reduce inflammation, protecting heart, skin and brain health
• Source of high quality protein to protect bone health and prevent muscle loss
• Potassium, which helps control blood pressure and prevent excess fluid retention
• Improving thyroid function and reducing the risk of cancer
• Help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat
• Help reduce symptoms of anxiety and depression
• 0.9 mg per 100 g of Vitamin B6

4.  Chicken :

• Chicken in general is a source of high-quality dietary protein
• Chicken breast has low calories and serves as a source of Vitamin b6
• Protein in it is essential for building and repairing your tissues and maintaining muscle mass
• Chicken liver is incredibly nutritious, packed with protein, iron, choline, vitamin A and other B vitamins
• Chicken contains nutrients linked with mood
• Chicken has tryptophan, an amino acid that is responsible for raising serotonin levels in your brain
• Chicken provides vitamins and minerals involved in brain function
• Dark and white meat chicken contains vitamin B12 and choline, which together may promote brain development in children
• Help the nervous system function properly and aid cognitive performance in older adults
• Helps strengthen the bones and promotes heart health
• Foods high in protein plays a role in managing weight and normal blood sugar levels
• 100 grams of Chicken serves 0.9 mg of Vitamin B6

5. Fortified Tofu :

• Tofu is an important low calorie source of protein for vegetarians
• Soy isoflavines have been found to help reduce levels of LDL (bad cholesterol)
• It can enhance the skin and hair, boost energy, and help maintain a healthy weight
• It has antioxidant properties that may inhibit the growth of cancer cells
• Protein, and particularly soy protein, may enhance renal function, and it could have benefits for people who are undergoing dialysis or kidney transplantation
• Soy isoflavones may help reduce bone loss and increase bone mineral density, especially after menopause
  Help prevent liver damage caused by free radicals
• Soy isoflavones performance in nonverbal memory, verbal fluency and other functions
• Soybeans are also high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid
• 100 grams of  Tofu  serves 0.5 mg of Vitamin B6

6.  Pork :

• Pork in general is a common meat eaten worldwide
• Pork is eaten both freshly cooked and preserved
• Curing extends the shelf life of the pork products
• Mostly the liver of pork is rich in Vitamin D and pork’s raised exposed to sunlight serves a good source
• Pork has high protein content, essential for people looking to increase their muscle mass
• Pork certainly contains fat, but it does not have as much as red meat, making it a good way to get the fat in your diet that you need without overdoing it
• Pork packs a whole host of vitamins, and it is particularly rich in B vitamins
• B vitamins are recognized for the benefits they offer the brain and may help ward off issues like depression and anxiety
• B vitamins are one of the key concerns for many vegetarians since meat is such an important source, prompting them to take supplements
• Minerals in it help promote the growth of new cells in the body, boost the immune system, strengthen teeth and bones, and also help protect the walls of blood vessels
• With its high protein content, eating pork will keep you feeling full longer and may help you avoid unhealthy snacks
• 100 grams of  pork serves 0.5 mg of Vitamin B6

7.  Beef :

• Beef provides good health and well-being
• Meat is an excellent source of protein and various vitamins and minerals. These include vitamin B12, zinc, selenium, iron, niacin, and vitamin B6 which has been linked to health benefits
• Animal meat like beef contains a number of bioactive substances, such as creatine, taurine, CLA, and cholesterol
• Beef red meat which contains higher amounts of iron than chicken or fish
• Lean beef is more preferable since it contain more niacin per ounce than fattier products
• Protein present helps in building muscle strength
• Also contains all nine essential amino acids needed for the growth and maintenance of your body
• Helps in blood formation and enhances your brain and nervous system
• Grass-fed beef offers more heart-healthy omega-3 fatty acids and antioxidants than conventional grain-fed beef, making it a highly nutritious option
• 100 grams of beef has around 0.5 mg of Vitamin B6 present in it

8. Bananas :

• World’s most popular fruit, they are now grown in many warm parts of the world
• Bananas vary in color, size and shape
• Bananas hold very little protein and almost no fat
• Bananas can help moderate blood sugar levels and may reduce appetite by slowing stomach emptying
• Bananas are rich in fiber and resistant starch, which may feed your friendly gut bacteria and safeguard against colon cancer
• It aid  in weight loss because they’re low in calories and high in nutrients and fiber
• They are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases
• Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity
• Eating bananas reduce your risk of kidney disease by up to 50%
• Bananas may help relieve muscle cramps
• Bananas make an excellent snack food, dessert or breakfast
• 0.4 mg per 100 g of Vitamin B6

9. Avocados :

• Avocados is a versatile fruit, rich in fiber and healthy fats
• It contain very little sugar and plenty of nutrients, including 20 different vitamins and minerals
• In fact, one avocado contains more than twice the potassium of a banana
• Avocados do not contain any cholesterol or sodium and are low in saturated fat
• Avocados are also excellent sources of monounsaturated fats, which may help reduce your risk of heart disease
• Their fat content may help you absorb nutrients from plant foods
• Helps lower cholesterol and triglyceride levels
• Avocados comes with powerful antioxidants that protect your eyes
• Avocado extract helps relieve symptoms of arthritis
• Help prevent cancer
• Help in reducing weight
• The creamy, rich, fatty texture helps blend well with other ingredients, making it a healthful addition to many meals and snacks
• Per 100 g serves 0.3 mg of Vitamin B6

10.  Sweet Potatoes :

• Sweet potato is a great source of dietary fiber and is rich in an antioxidant called beta carotene
• Improved blood sugar regulation and reduced oxidative damage and cancer fighting properties
• Promotes gut health
• Can help guard against ulcers
• Helps manage stress
• Can help improve hair and skin
• Boosts fertility
• Support healthy vision
• Enhance brain function
• Support immune system
• Gives a fell of filling and taste delicious
• Memory enhancing food
• 100 grams of sweet potatoes has around 0.2 mg of Vitamin B6

Vitamin B6 Deficiency Symptoms and Signs

The symptoms of vitamin B6 deficiency are skin lesions, sore lips, depression, and seizures.