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Top 10 Indian Foods Rich In Vitamin B6

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

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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
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