Our body needs various vitamins and minerals to be in good health. A varied and healthy diet can provide us with the necessary intake of them. Vitamin B6 is one of the most important for the body, needed for the proper maintenance of red blood cells, metabolism, the nervous system, the immune system, as well as for many other biological processes in the body.
Vitamin B6 deficiency symptoms can be a weak immune system, rashes, cracked lips, fatigue, lack of energy. They can additionally cause irritability and anxiety.
A number of studies have shown that low levels of Vitamin B6 increase the risk of heart attack, as well as leading to a number of other physical and mental problems.
Vitamin B6 should be obtained daily. Its daily dose should be around 2 mg, but of course this depends on many factors such as gender, age, etc. Fortunately, Vitamin B6 is found in a number of delicious foods that you can get easily and often.
Nuts
Eating a variety of nuts is an easy and healthy option that will provide you with this important vitamin. Only 100 grams of pistachios contain approximately 56% of the daily requirement of Vitamin B6. Add more walnuts, cashews, hazelnuts, peanuts to your menu.
Tuna
Tuna is extremely rich in various vitamins and minerals such as Vitamin B6, magnesium, phosphorus and potassium. Other types of fish with a high content of Vitamin B6 in their cooked state are salmon, swordfish, and herring.
Turkey
A portion of 100 grams of turkey meat provides 40% of the daily recommended intake of the vitamin.
Sunflower seeds
Sunflower seeds will provide you with vitamins E, B1, B6, iron and B9. Add them to salads, main dishes, smoothies or just eat them as they are.
Chickpeas
Eating chickpeas can provide you with 55% of the daily value of Vitamin B6. Chickpeas are one of the best foods with Vitamin B6, and they also contain more fiber, protein and carbohydrates.
Bananas
Bananas are among the most preferred fruits to eat. In addition to potassium, they are rich in Vitamin B6, which helps to convert carbohydrates into fuel - 100 grams contain about 18% of the daily needs of vitamin B6 for the body.
Read more about all the benefits of the combination of magnesium and vitamin B6. And to make sure you don't have any nutrient deficiencies, eat vitamin salads regularly.
