The 28 best sources of natural vitamin B6 food on the planet

Filed in: Superfoods.

Vitamin B6 is known as a water soluble vitamin that is very important for reactions in the body. This vitamin helps produce amino acids, proteins, building blocks and many other cellular functions. In addition, vitamin B6 can be used to produce vitamin B3 from the essential amino acid tryptophan. Other effects of vitamin B6 are the formation of hemoglobin and neurotransmitters and regulate blood glucose. So, do you want to know how to get vitamin B6 in your diet? Read this interesting article right now.

In this article, we will reveal some of the natural food sources of vitamin B6 that you can easily include in your routine diet. Therefore, if you lack vitamin B6 and want to increase your intake of this vitamin through diet, keep your eyes on this full article and then try to consume more of these Superfoods to improve your overall health.

Natural food sources of vitamin B6 that you should know

I. The roles of vitamin B6 in the body

Vitamin B6 plays a vital role in the functions of many bodies, and some of the functions of this vitamin are:

Supports brain functions by controlling homocysteine ​​levels Make "happy hormones" to control energy, mood and concentration. Treat the symptoms of arthritis. Reduce the symptoms of premenstrual syndrome, such as nausea, breast pain, acne, headaches, cramps and fatigue. Reduce pain, depression and anxiety. Keep blood vessels healthy Manage blood pressure and cholesterol levels

There is a variety of foods rich in B6 on the planet. You can include one or more of them in your daily diet to increase your intake of this essential nutrient. Read on to discover some secrets about this vital nutrient and how you can use it to improve your health and your appearance every day.

II. Some common symptoms of vitamin B6 deficiency

Although a deficiency of vitamin B6 is not common, studies have found a link between vitamin B6 deficiency and increased risks of disorders and symptoms. This is because this vitamin is essential for nerve function. The lack of vitamin B6 is related to some neuropsychiatric disorders, such as chronic pain, seizures, migraines and mood disorders, such as anxiety and depression. In addition, it has been associated with increased risks of arthritis and heart disease.

People who are deficient in vitamin B6 may experience some of the following symptoms:

Changes in mood such as anxiety, irritability and depression. Muscle pains Confusion Fatigue or low energy Worsening of the symptoms of premenstrual syndrome and anemia.

Older people have a higher risk of a vitamin B6 deficiency. Therefore, it is essential for them to include more foods rich in vitamin B6 in their diet and even take vitamin B6 supplements.

III. List of sources of vitamin B6: 28 best foods to consume every day

There are many different ways to add foods rich in vitamin B6 to your routine diet and these include fruits, vegetables, meat, grains and nuts. Here are some of the best foods rich in vitamin B6 for you to choose from:

1. Ricotta cheese

sources of vitamin b6

Vitamin B6 is very important and essential for our daily life. Vitamin B6 can be found in the whey protein content of cheese. In addition to vitamin B6, other nutrients that can be found in serum are vitamin B1, B2, B3 and folate. Ricotta cheese is the type that is highest in whey. It has a mild flavor and a smooth texture. Ricotta cheese is common in some Italian dishes, such as cheesecake and lasagna. In addition, ricotta cheese can be used in pancakes and quiche.

2. Tuna

Vitamin B6 helps produce hemoglobin, which is the protein that carries oxygen through the blood. You can find high concentrations of vitamin B6 in tuna, particularly in yellowfin and albacore varieties. The main contents of vitamin B6 can be found in tuna fillet, although canned tuna can also have significant levels. In addition to vitamin B6, tuna is also rich in omega-3 fatty acids.

3. beef

Hamburger and meat often offer terrible nutritional values. Similarly, beef may have a high fat content, but it also provides a large amount of protein and other nutrients such as vitamin B6. Lean beef provides a daily value of 34% vitamin B6 in a 100 g serving. In case you opt for lean and grass-fed meat, you can get nutrition while reducing much of the fat. Beef is a food that can be used throughout the year to make many different dishes. In cold climates, you can make barley meat soup or stew, and in warmer climates, you can make barbecues.

4. Chicken Liver

Currently, this nutritious food is not popular at meals, but it is a wonderful source of folate, proteins, vitamins A, B6 and B12. As we know, vitamin B6 helps to break down and use proteins effectively. Chicken livers are easy to make, delicious and cheap. You can try sautéing chicken liver mixed with onions and green peppers. The necessary condiments for this dish are salt and pepper. You should also try to overcook the chicken livers because this can cause the livers to turn rubber. More importantly, you should not consume too much liver because it is rich in cholesterol and its excessive consumption can cause some other health ailments.

5. Lean cooked pork

Cooked lean pork is also another excellent source of vitamin B6 when the 100 g serving provides 39% of the daily value of this vitamin. In addition, other varieties of pork that contain a high content of vitamin B6 are ground pork (36% DV), pork chops (30% DV) and pork loin (31% DV). Actually, this is another of the best sources of vitamin B6 that you should know and then try to consume more forever.

6. Sweet Potato

Although sweet potatoes have a sweet taste, they are not a guilty pleasure. A medium sweet potato provides 15% of the recommended daily intake of vitamin B6. In addition to this, a sweet potato contains many essential nutrients such as vitamin A, fiber and magnesium. Vitamin B6 helps regulate glycogen, which is stored in the muscles and liver. You can try including a baked sweet potato in your diet several times a week. Otherwise, you can bake some sweet potatoes and use the leftovers for the pastor's cake or chips.

7. Bananas

A medium-sized banana is rich in vitamin B6, which supports the production of norepinephrine and serotonin. Both of these chemicals can be good for nerve function and signal transmission within the brain. A medium banana has a daily value of 22% vitamin B6. In addition, bananas are rich in calories and low in fat. You can eat this fruit directly, add it to a smoothie or try to cut and freeze a ripe banana to obtain a frozen sweet.

8. Milk

When it comes to natural sources of vitamin B6 to use every day, you should not skip milk. A deficiency of vitamin B6 can cause some serious health problems, including problems in the central nervous system, especially in children. Therefore, you should make sure that you and your children drink milk daily to maintain high levels.

One cup of milk offers 5% of the recommended daily intake of vitamin B6. Low-fat and low-fat milk is the best choice for you. On the other hand, milk also has high contents of calcium and vitamin B12. If you do not like to drink milk, you can try pouring some milk on your breakfast cereal.

9. Breakfast cereal

Other natural sources of vitamin B6 that you should consume more should include breakfast cereals. Some processed foods, such as breakfast cereals, contain many essential nutrients that the average diet lacks, including vitamin B6. Some breakfast cereals such as Malt-O-Meal and All-Bran have a high content of this vitamin.

10. carrots

sources of vitamin b6

A medium-sized carrot stick provides high levels of vitamin B6, fiber and vitamin A. To obtain its nutritional values; You can eat raw or cooked carrots or make a smoothie or carrot juice. In addition, some good ideas for you to add this vitamin to your diet are to make a carrot salad or toss some chopped carrots into a vegetable sauté. In fact, carrots are one of the best natural sources of vitamin B6 that you should not eat and then try to add more of these carrots to your usual diet forever.

11. salmon

This healthy fish for the heart is very rich in vitamin B6, which is good for adrenal health. According to a study of disorders of the adrenal gland. [1], the adrenal glands produce adrenaline, cortisol and aldosterone hormones. These hormones can help regulate blood pressure and control blood sugar. In addition, salmon also contains many other nutrients, such as proteins, omega-3, etc.

Salmon can be found in the menus of many restaurants. If you decide to cook salmon at home, you should opt for wild varieties because they have a higher vitamin B6 content than farmed salmon. You can try cooking salmon with different ingredients such as chopped garlic, Teriyaki sauce, sesame seeds and lime, as well as preparation techniques. Some good ideas for preparing salmon are roasting, broiling, sautéing, baking and frying.

12. Spinach

When it comes to the best natural sources of vitamin B6 to use every day, you should not look down on spinach, however, try to consume more of this green leafy vegetable forever. Vitamin B6 can help prevent diseases and infections. Spinach is rich in vitamin A, vitamin B6, vitamin C and iron. A serving of 100 g of cooked spinach contains 12% of the daily value of vitamin B6. In addition, spinach is a healthy option for you when a cup of spinach has 41 calories and 0.47 g of fat content. For great pleasure, you can include this versatile green in your salads with almonds and cranberries.

13. Eggs

Eggs are known as a versatile food, which contains nutrients such as protein and vitamin B6. Two eggs provide approximately 10% of your recommended daily intake of vitamin B6. They make one of your perfect choices for breakfast, but they also serve as lunch, brunch or dinner. Try preparing frittata the next time you do not know what to cook or make an omelet filled with vegetables for more fiber.

Check also: The 31 most important foods you should know to never reheat in a microwave

14. Green Peas

Green peas are rich in vitamin A, vitamin B6, vitamin C and fiber. If you have frozen peas and carrots in your kitchen, you can prepare a delicious vegetable dish for your meals. Green peas are also delicious when mixed with Bombay potatoes.

There are other better natural sources of vitamin B6 that you should include in your routine diet. And in this article, we will reveal them to all of you right now. So, keep reading all this article to discover them and then try to consume more forever.

15. Chickpeas

This is another in the list of the best sources of vitamin B6 for everyone to use every day, we want to mention in this article and we want all my readers to add them to their daily diet forever. Chickpeas provide a significant amount of vitamin B6 and are also rich in protein and fiber. Both dry and canned chickpeas are easy to use. You can try to drain some canned chickpeas and then add them to your salads to obtain additional nutritional values.

16. avocado

According to a study on avocado nutritional data. [2]Avocados are delicious and are also rich in essential vitamins and minerals such as vitamin B6, vitamin C, fiber and healthy fats. A single avocado has 0.39 mg, which satisfy approximately 20% of your daily value of vitamin B6. To get all your nutritional values, be sure to opt for a ripe avocado before cutting it. Avocados can be added to your salads or classic guacamole. However, you should consume it in moderation because it is high in calories with only 1/2 avocado that provides 114 calories and 1.4 g of saturated fat.

17. fish

In addition to salmon, vitamin B6 can be found in other types of fish such as tuna, trout, halibut, cod, snapper, etc. These fish can be part of a balanced diet. Yellowfin tuna is an excellent source of vitamin B6 in the diet with 1.8 mg of vitamin B6 in a single serving, which satisfies approximately 50% of your requirement per day. A serving of baked snapper has 0.52 mg while a portion of baked grouper contains 0.45 mg of vitamin B6. Apart from vitamin B6, these fish are also a great source of monounsaturated fats that are good for heart health.

18. Dry herbs and spices

Many dried herbs and spices are high in vitamin B6 and other nutrients. Although these spices and dried herbs are not used in large quantities, adding some of them to your sauces and soups is an excellent way to get vitamin B6. According to one study, 1 tbsp. of paprika and red chili powder gives you approximately 0.28 mg of vitamin B6. Dried garlic, ground sage, tarragon, chives, basil, dried mint, rosemary, savory, turmeric, bay leaves, oregano, onion powder and marjoram are other excellent sources of vitamin B6.

19. Sunflower seeds

sources of vitamin b6

If you are a vegetarian and want to increase your vitamin B6 intake, you should not worry because there are some varieties of seeds that are high in vitamin B6. Among these, sunflower seeds may be your best choice with 100 g serving that provide 67% DV of vitamin B6. Other large seeds rich in vitamin B6 are flax seeds (7% DV), sesame seeds (11% DV) and pumpkin seeds (2% DV) per serving. Consume these seeds as snacks or include them in your usual recipes to increase your intake of vitamin B6.

20. Poultry products

According to research on nutrients in meat. [3], most types of meat have a large amount of vitamin B6. And poultry products such as chicken and turkey provide approximately ½ mg of vitamin B6 in one serving. One serving of roasted chicken breast provides 0.64 mg of vitamin B6 and one serving of turkey provides 0.54 mg. You can easily include poultry products in your routine diet through simple snacks and recipes; therefore, increasing the level of vitamin B6 in the body when consuming meats is really simple and effective.

21. Seeds

The seeds are also rich in vitamin B6, which makes them one of the best food sources of vitamin B6 for you to choose. One cup of sunflower seeds contains approximately 1.1 mg of this vitamin, while a 100 g serving of roasted sesame seeds provides 0.8 mg. You can try adding these seeds to your salads or sandwiches to increase your intake of vitamin B6, and they can be served easily as a snack or included in different dishes.

The seeds are known as one of the best sources of vitamin B6 that you should know and then you try to consume more as soon as possible, especially if you are prone to a vitamin B6 deficiency.

22. Beans and Legumes

According to research on vitamin B6 [4]Beans and legumes are excellent sources of vitamin B6 from nature that everyone can use, so including them in your routine diet can help you increase the level of vitamin B6 in your body. Soy, red beans and lentils are some of the best alternatives to choose if you want to combat vitamin B6 deficiency. By adding a portion of any type of beans to your routine diet, you can increase your intake of vitamin B6 and at the same time reduce your risk of symptoms of vitamin B6 deficiency.

23. Whole grains and bran

Whole wheat bread, bran and other whole grains contain vitamin B6 and should be part of your usual diet. The wheat germ provides 3 mg of B6 in a 100 g serving, which makes it one of the best sources of vitamin B6 on the planet. Incorporate them into waffles, muffins, pizza dough, bran cereals and whole wheat bread, etc.

Do you want to know other natural sources of vitamin B6 that should be included in your routine diet? Continue reading this interesting article and then try to consume more of these foods rich in vitamin B6 as soon as possible, especially if you have a vitamin B6 deficiency.

24. Vegetables

If you are looking for natural sources of vitamin B6 to use every day, you should not skip vegetables. Almost all types of vegetables contain significant amounts of vitamin B6, and some vegetables have the highest density are red peppers, broccoli, yams, asparagus, unpeeled baked potatoes, as well as a green turnip. In addition to being rich in vitamin B6, these low-fat vegetables also contain many other essential vitamins and minerals.

25. Walnuts

Nuts are nutrient dense foods and also have a high vitamin B6 content. Among all types of nuts, pistachios may be the best sources of vitamin B6 when the 100 g serving of pistachio provides 56% of the daily value of this vitamin. Other nuts that are also rich in vitamin B6 are nuts (8% DV), hazelnuts (9% DV), peanuts (6% DV), cashews (4% DV) and macadamia nuts (5% DV). ). All of these nuts can be used as snacks to increase vitamin B6 levels.

26. Molasses and sorghum syrup.

Sorghum syrup and molasses, which contain many essential vitamins and minerals, are excellent substitutes for processed sugar and corn syrup. It is known to provide approximately 0.67 mg of vitamin B6 in a 100 g portion. They are known as the best sources of vitamin B6 that you should not look down, but you should consider consuming more forever.

27. Dry fruits

Apart from fresh fruits, some certain dried fruits also contain vitamin B6. A 100 g serving of dried plums provides 37% DV of vitamin B6, dried apricots provide 16% DV and dried raisins provide 14% DV in 1/2 cup serving. Therefore, you can consume these dried fruits instead of unhealthy sugary snacks to increase nutrition.

28. Vitamin B6 supplements

In addition to foods rich in vitamin B6, you can increase your intake of this vitamin by taking vitamin B6 supplements. However, these supplements may interact with other medications you are taking. Therefore, if you are taking the next medication

Read Also  Top 56 natural sources of calcium in foods for everyday life

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