Boost Your Health with These 20 Vitamin B6-Rich Foods: Try Them Today!

Also known as pyridoxine, Vitamin B6 is a significant vitamin a person requires to carry out a wholesome lifestyle. Vitamin B6 is essential for improving your blood circulation and offering a strong immune system. Hence, it is imperative to have the right amount of Vitamin B6. 

It is suggested that adults between 19-50 years of age range should consume 1.3 mg of Vitamin 6 while people beyond 50 should consume 1.5 to 1.7 mg of Vitamin B6. Though supplements are available for Vitamin 6, the natural way to integrate this into your body will be through vitamin B6 foods. 

If you are curious about the presence of vitamin b6 in which food, here’s a list of food items. 

Top 20 Sources of Vitamin B6 Foods

Here’s a list of the top 20 sources of Vitamin B6 in the form of food items along with their Vitamin B6 content:

Benefits of Vitamin B6 Foods

To help perform bodily functions properly, consuming Vitamin B6 is important. Incorporating vitamin B6 foods can stimulate such bodily functions that include increasing blood circulation, improving metabolism and maintaining the overall health of the cells. Here are the benefits of vitamin B6 foods:

1. Helps in Haemoglobin Production

The synthesis of haemoglobin is carried out by Vitamin B6. Haemoglobin is a protein present in the red blood cells that spreads oxygen throughout the body. Intaking vitamin B6 foods can help you keep adequate haemoglobin levels, thus preventing the chances of anaemia. It also helps maintain oxygen levels in the body. 

2. Boosts Metabolism

Vitamin B6 foods play a significant role in over 100 enzyme activities in the body. It is involved particularly with the metabolism of fats, proteins and carbohydrates. Vitamin B6 breaks down the food nutrients and turns them into energy. 

3. Promotes Healthy Skin

Consuming vitamin B6 foods can improve your skin health. It improves your hair quality and is essential in controlling sebum production which is responsible for oily skin. 

4. Helps With Brain Development

Vitamin B6 foods also help improve brain functioning by minimising homocysteine levels. If the homocysteine levels peak in the brain, it can lead to different brain-related disorders like cognitive decline, Alzheimer’s disease and dementia. Having foods that are enriched in Vitamin B6 helps people maintain robust cognitive abilities. Furthermore, it helps slow down age-related cognitive decline, supporting brain health in older adults.

5. Reduces the Risk of Cardiovascular Diseases

Just like in improving brain development, vitamin B6-enriched foods also enhance heart health by decreasing homocysteine levels in the body. But, Vitamin B6 alone can’t reduce homocysteine levels. Combined with folic acid and Vitamin B12, the foods that you consume can reduce homocysteine levels,  reducing the risk of cardiovascular diseases and stroke. 

6. Helps Reduce Premenstrual Syndrome

Lack of vitamin B6 foods in women can cause premenstrual syndrome (PMS). The consumption of foods containing Vitamin B6 can improve your mood which often takes a backseat before menstruation begins. The right amount of such sources of Vitamin B6 can reduce symptoms like bloating, irritation, anxiety and forgetfulness. 

7. Reduces the Risk of Cancer

Studies have suggested that people with low Vitamin B levels have a potential risk of cancer. Vitamin B6 supplements may reduce the chances of mortality, but it is better to consume this in food form. 

8. Controls Pregnancy Symptoms

Vitamin B6 foods are essential for pregnant ladies. Vomiting and nausea are common pregnancy symptoms. If a woman has adequate levels of Vitamin B6 in the body it may reduce such symptoms as frequent nausea can lead to hospitalisation. A healthy diet is all you need to keep going, along with exercise. The diet should include traces of Vitamin B6. 

Conclusion

There are various natural sources of Vitamin B6 in the form of food. Be it plant-based products, dairy items or animal-based food, you can find Vitamin B6 in many items, that are mentioned above. Including these food items in your diet can lead you to a better lifestyle and prevent various diseases.