Vitamin B6 is an essential nutrient that plays a crucial role in many bodily functions, including energy production, neurotransmitter metabolism and immune system health. Unfortunately, many people don’t get enough of this vital nutrient from their diet. Luckily, there are plenty of foods that are high in vitamin B6, from plant-based sources to animal products.
If you’re looking to up your intake, consider adding some of these six vitamin B6-rich foods to your weekly meal plan. Eating these nutritious options can help ensure your body has enough of this important vitamin to keep you feeling your best and functioning at your highest level.
If you’re a vegetarian or vegan, you may be concerned about getting enough vitamin B6. While the amount of B6 in meat and dairy products is much higher than in plant-based foods, there are also many vegetarian-friendly sources of B6. One example is chickpeas. One cup of cooked chickpeas contains approximately 0.4 mg of vitamin B6. This is more than enough to meet your daily needs.
Chickpeas are a great source of many nutrients, including protein, fiber and several minerals, including iron, zinc and magnesium. Some research suggests that eating foods high in B6 may help lower blood levels of homocysteine — a harmful type of fat that may increase your risk of heart disease and stroke.
2) Sunflower Seeds
One quarter cup of sunflower seeds contains 0.3 mg of vitamin B6 — enough to meet your daily needs. These tasty seeds make an excellent addition to salads and grain dishes. You can also use them to make a delicious and nutritious trail mix. As an added bonus, sunflower seeds contain a good amount of protein and healthy fats. These nutrients may help improve your mood and keep your metabolism running smoothly.
Sunflower seeds are a good source of many minerals and vitamins, including magnesium, iron, vitamin E and B6. Vitamin B6 plays a crucial role in energy metabolism and neurotransmitter function. Some research suggests that consuming B6-rich foods is associated with lower levels of depression and anxiety.
A single can of tuna fish provides 0.4 mg of vitamin B6 — more than enough to meet your daily needs. Tuna is a great source of protein and omega-3 fatty acids, nutrients that help improve brain health, mood and metabolism. A single serving of tuna also supplies a significant amount of niacin, a B vitamin that’s essential for energy production. There are many different types of tuna, including albacore,
bluefin and yellowfin. You can enjoy the health benefits of B6 by choosing a can of chunk light or skipjack tuna in water. Canned tuna is an ultra-convenient snack that you can take anywhere, making it a great choice for busy people.
Vitamin B6 is a crucial nutrient for many bodily functions and is especially important for neurotransmitter and mood regulation. One avocado contains approximately 0.4 mg of vitamin B6. This amount makes it a very good source of B6, providing more than the daily recommended amount in a single serving. While B6 is found in many different types of foods, avocado is one of the best.
This tasty fruit is also a great source of healthy fats and other nutrients that support physical and mental health. Avocado is also a good source of vitamin K, which helps regulate blood clotting. This nutrient also supports bone health and plays a role in brain function and immune system function. Eating vitamin B6-rich foods like avocado may help reduce anxiety and improve your mood.
Salmon is a rich source of many nutrients, including protein, vitamin B6 and omega-3 fatty acids. One 4-ounce serving of salmon contains 0.6 mg of vitamin B6 — more than enough to meet your daily needs. Salmon is an excellent source of protein, which is essential for building and repairing your body’s tissues.
Protein also provides energy for your cells, muscles and metabolic processes. Salmon is also rich in vitamin B6, a nutrient that helps regulate mood and emotion, assists in forming neurotransmitters and helps metabolize amino acids — essential building blocks of protein.
Depending on the type of beef you eat, it can be a great source of vitamin B6. For example, 3 ounces of sirloin steak contain 0.6 mg of vitamin B6 — more than enough to meet your daily needs. Beef is also rich in protein, zinc and iron. Vitamin B6 is vital for many bodily functions, including energy metabolism, immune system health and amino acid metabolism.
Eating foods high in B6 may help lower homocysteine levels in the blood, which is associated with an increased risk of heart disease. For best results, choose a lean cut of beef and prepare it without added fat. Avoid high-fat options like hamburgers, bacon, ribs and brisket. These foods are high in unhealthy fats.
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Vitamin B6 is an essential nutrient that plays a crucial role in many bodily functions, including energy production, neurotransmitter metabolism and immune system health. There are many foods that are high in vitamin B6, from plant-based sources to animal products. Eating these nutritious options can help ensure your body has enough of this important vitamin to keep you feeling your best and functioning at your highest level.