Top 10 Indian Foods Rich In Vitamin B6

Vitamin B6 :
- 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 :
- 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