Vitamin B6 is one of the important vitamins that help to lead a healthy life. It has an excellent role to properly maintaining the metabolism, nervous system, immune system, and many other body functions. So we have to take, some foods rich in vitamin B6 that are available near us.
Risk of vitamin B6 deficiency
For a long time deficiency of vitamin B6 can cause of skin inflammation such as dermatitis. Depression, confusion, seizures, and anemia are also can be seen due to insufficient vitamin B6. Studies said that foods with low vitamin B6 can increase the risk of heart attacks.
Peoples are at risk of vitamin B6 deficiency
- Alcoholics: Alcohol promotes the loss and destruction of vitamin B6 in the body.
- Asthmatic children: A common medication for asthmatic children is theophylline that decreases body stores of vitamin B6.
- People with kidney failure: People with poor kidney function, including those with end-stage renal disease and chronic kidney failure, often have low levels of vitamin B6.
- People with autoimmune disorders: People with rheumatoid arthritis often have low levels of vitamin B6, and vitamin B6 concentrations tend to decrease with the increase in the severity of the disease. These low levels of vitamin B6 are due to the inflammation caused by the disease and, this in turn, increases inflammation.
*Remember that taking excess vitamin B6 from supplements can lead to damage the nerves of arms and legs.
Below is a list of foods rich in vitamin B6
Raw garlic provides a number of health benefits and is also a great source of vitamin B6. Raw garlic is an ideal base for salad dressings, and it also makes a good seasoning. 100 grams of raw garlic provides 1,235 mg of vitamin B6.
Fish is a healthy food for the heart and a good source of protein. Tuna fish provides the highest amount of vitamin B6 with 1.04mg per 100g and Atlantic salmon provides 0.94mg per 100-gram.
Dried herbs and spices
Although dried herbs and spices are rarely used in large quantities, adding a few pinches to all your sauces, soups and stews is an excellent way to get more vitamin B6 in your diet.
The liver is a food rich in vitamins, but also rich in cholesterol. It can be obtained in the form of pates and sausages. Any type of liver provides a large amount of vitamin B6, but the liver of turkey provides the greatest amount of 1.04mg in a 100-gram. Beef liver provides 1.03mg of vitamin B6 per 100-gram. You should avoid liver if you are at risk of heart disease or stroke.
Whole wheat rice and wheat bran
Brown rice and wheat bran are the foods rich in vitamin B6. It is important to eat whole foods such as rice and wholemeal bread that still contains bran that has been removed from its refined counterparts. The rice bran contains the highest amount of vitamin B6 with 4.07mg per 100g
Pistachios are a tasty appetizer and the best addition to salads. 100 grams of raw pistachios will provide 1.7 mg of vitamin B6. That represents 0.48mg per. Try to eat raw pistachios instead of roasted pistachios that contain less vitamin B6.
Sunflower seeds and sesame seeds
Sunflower and sesame seeds are an excellent addition to bread and salads and also as an appetizer. They provide 0.81mg of vitamin B6 per 100-gram. Toasted sesame seeds provide 0.8 mg per 100 gram.
The pork loin lean, in addition to rich in zinc, when roasted or cooked, provides the highest amount of vitamin B6. Pork loin contains 0.74mg of vitamin B6 per 100-gram serving.
Molasses and sorghum syrup
Molasses and sorghum syrup are rich in vitamins and minerals and are a good substitute for refined sugar and corn syrup. It is also a food with high magnesium content, it provides 0.67mg of vitamin B6 for each 100 gram.
Hazelnuts are a delicious snack and are also a good source of potassium and copper. Dry roasted hazelnuts provide 0.62mg of vitamin B6 per 100-gram.
Pistachios, sunflower seeds, sesame seeds, peanut butter, and nuts are high-calorie foods and should be consumed in moderate amounts, especially by people with a high body mass.