Different types of vitamins and minerals are required for better functioning of the body and to protect it from diseases. For this reason, everyone is advised to avoid junk food and eat a balanced diet. One of the many nutrients included in a balanced diet is a diet containing vitamin B6, which is considered essential for the body. In this article of Myhealthonly, we are explaining in detail about how it works and what benefits it can provide to the body. Along with the benefits of Vitamin B6, in this article we will also give information about the foods containing Vitamin B6, So just keep reading this article related to Vitamin B6 till the end.
First of all, we are telling what is Vitamin B6 and why it is necessary for the body.
What Is Vitamin B6?
Vitamin B6 is a water soluble vitamin. It is naturally present in many foods. Also it is found in supplement form. It is involved in more than 100 enzyme reactions in the body. Vitamin B6 plays an important role especially in protein metabolism. Although the deficiency of this vitamin is not common, but it can be deficient in people suffering from kidney failure and liver related problems. According to the United States Food and Nutrition Board of the Institute of Medicine, the recommended daily intake of vitamin B6 should be between 1.3 mg for young adults, 1.7 mg for adult males and 2 mg for lactating mothers. Let us now know why the body needs Vitamin B6.
- To make antibodies, which help fight many diseases.
- To ensure the normal function of the nerve.
- To make hemoglobin.
- For protein break down. In fact, the more protein is consumed, the more vitamin B6 the body needs.
- To keep blood sugar (glucose) in the normal range.
- Brain development.
- To ensure proper growth of nerves, skin and many other parts of the body.
To get the benefits of Vitamin B6, it is also important to know about Vitamin B6 rich foods. Let us know about Vitamin B6 rich food in further detail.
Vitamin B6 Rich Foods –
- Spinach
It is often recommended to consume spinach to stay healthy, It is especially known for being a good source of iron, It contains iron as well as many other essential nutrients, including vitamin-B6. Spinach cooked in oil contains 0.132 mg of vitamin B6 per 100 grams. At the same time, 0.223 mg of vitamin-B6 is found in 100 grams of spinach cooked in margarine (artificial butter). Spinach is considered beneficial for gastrointestinal disorders, growth of children, increasing appetite and relieving fatigue, as well as preventing many physical problems.
- Tuna
Tuna is one such fish which is known to be rich in Vitamin B6. Along with vitamin B6, a good amount of protein is also found in tuna fish. Consuming about 30 grams of tuna daily can help in keeping the heart healthy. According to a study, tuna fish can be helpful in reducing heart disease by 50 percent. About 0.933 mg of vitamin B6 is found per 100 grams of tuna. At the same time, 100 grams of tuna loaf ie bread made from tuna contains 0.11 mg of vitamin B6.
- Egg
Egg is considered essential for health because it contains a lot of protein. At the same time, according to a study, eating two eggs per day fulfills the requirement of vitamins. Along with vitamin B6, vitamins A, D, E, B1 are also found in eggs. About 100 grams of whole eggs contain 170 µg, 350 µg in the yolk and 5 µg in the white part of the egg.
- Chicken Liver
Compared to other parts of chicken, the amount of Vitamin-B6 is found in its liver. Along with Vitamin B-6, Vitamin-A, B1, B2, B3, B5 are also found in chicken liver. On this basis, it can be said that chicken liver is a good source of vitamin-B complex. In this, the amount of Vitamin-B6 is found to be 0.749 mg.
- Carrot
Vitamin B6 is also found in carrots rich in many essential nutrients. The amount of vitamin B6 in it is 0.138 mg per 100 grams. The carotenoids, polyphenols and vitamins present in carrots act as antioxidants, anticarcinogens (anti-cancer cells) and immunoenhancers (immunity enhancing properties) in the body.
- Salmon
Salmon is a type of fish, which is considered good for the heart and brain. It contains protein and omega-3 fatty acids as well as vitamin B6. It is a very popular and high-fat fish in sea-foods, because it contains high amounts of fatty acids. Salmon contains 0.731mg per 100 grams of vitamin B6.
- Sweet Potatoes
Vitamin-B6 is also found in sweet potato. Along with vitamin B6, fiber, calcium, magnesium are also present in sweet potato. Per 100 grams of mashed and canned sweet potatoes, 0.235mg and 0.286 are found in baked sweet potatoes.
- Green Peas
Along with essential nutrients like fiber, calcium and iron, vitamin-B6 is also found in green peas. Per 100 grams of peas, 0.169 mg of vitamin B-6 is found and in peas boiled by adding salt, this quantity increases slightly to 0.216 mg.
- Bananas
Banana benefits the body in many ways, as it is one of the beneficial fruits rich in nutrients. Talking about Vitamin B6, 0.367 mg of Vitamin-B6 is present in 100 grams of it. Also, resistant starch is found in it, which helps in maintaining better digestive health.
- Avocado
Avocado is considered very good for health. It can help in controlling cholesterol along with reducing weight. Along with the monounsaturated fatty acids and fiber present in it, vitamin-B6 is also found. Avocado contains 0.257 mg of vitamin-B6 per 100 grams.
- Chickpeas
According to a research published on the NCBI website, chickpeas and the paste made from it ie hummus can play a beneficial role in controlling a person’s weight and in glucose and insulin regulation. In addition, it can also have a positive effect on some factors of heart disease. Raw or cooked chickpeas and hummus contain phytic acid, tannins, carotenoids and other polyphenols, which have been shown to benefit health. Chickpeas also contain vitamin-B6. Per 100 grams of dried chickpeas, there is 0.535mg, cooked chickpeas 0.139mg and hummus 0.200mg vitamin B6.
What are the foods containing Vitamin B6 and why Vitamin B6 is necessary for the body, we have given all this information through this article. Now keep in mind that while consuming a balanced diet, sources and foods of vitamin B6 should also be included in it. If you are allergic to any food item containing Vitamin B6, then avoid its consumption. In the article, we have also told about the amount of daily vitamin B6 required by the body. Keeping this in mind, a diet rich in Vitamin B6 can be consumed, so just eat healthy and stay fit.
