Water-soluble vitamin B6 plays an important role in various bodily functions, from metabolism to skin health and supporting the immune and nervous systems, according to the Times of India.
Vitamin B6 provides the following seven benefits to the body:
1. Promote metabolism
Vitamin B6 helps convert food into energy, making it essential for a healthy metabolism.
2. Neurotransmitter production
It is involved in the production of neurotransmitters such as serotonin, dopamine, and GABA, which play a role in regulating mood and cognitive function.
3. Hemoglobin production
Vitamin B6 is necessary for the synthesis of hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body.
4. Support the immune system
The vitamin also helps maintain a healthy immune system, which enables the body to fight infections and diseases.
5. Improve the nervous system
Vitamin B6 supports and improves the proper functioning of the nervous system and aids in the transmission of nerve signals.
B6
6. Promote healthy skin
Vitamin B6 is involved in the production of collagen, a protein important for healthy skin and wound healing.
7. Hormonal balance
It plays a role in the synthesis and regulation of various hormones in the body.
Foods rich in vitamin B6
The list of foods rich in vitamin B6 includes:
1. Salmon
Salmon is a great source of Vitamin B6. There is about 0.6 mg of vitamin B6 in every 85 g of cooked salmon. Salmon also provides a healthy dose of omega-3 fatty acids, which contribute to a healthy heart and brain function.
Salmon (Istok)
2. Chicken breast
Lean chicken breast is a staple in many healthy diets and is a rich source of vitamin B6. One 85-gram cooked chicken breast contains approximately 0.5 mg of vitamin B6, making it a valuable addition to any well-balanced meal.
3. Tuna
Tuna fish provides a large amount of vitamin B6, as an 85-gram serving of tuna contains about 0.9 mg of vitamin B6.
tuna fish
4. Pistachios
Just eating 30 grams of pistachios gives the body approximately 0.5 mg of vitamin B6.
peanuts
5. Plum
Dried prunes or prunes are a sweet and convenient way to add vitamin B6 to the diet. Half a cup of pitted plums contains about 0.3 mg of vitamin B6.
plum
6. Avocado
One medium-sized avocado contains about 0.5 mg of vitamin B6.
Avocado – iStock
7. Sunflower seeds
Roasted sunflower seeds are a great choice as a crunchy and nutritious snack containing around 0.5 mg of vitamin B6 per 30g serving.
Sunflower Seeds – iStock
8. Spinach
One cup of cooked spinach provides about 0.4 mg of the vitamin.
spinach
9. Bananas
One medium-sized banana provides about 0.4 mg of vitamin B6.
10. Hummus
One cup of cooked chickpeas contains about 1.1 mg of vitamin B6.
2023-08-03 15:33:00
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