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