FOODS CONTAINING VITAMIN B6
Winners
- Swordfish
- Turkey entrails (guts)
- Chicken breast
- Plantains
The best groups
- Fish,
- Liver,
- potatoes & other vegetables containing starch,
- Fruit as long as not citrus.
What is vitamin B6 & why is it so important?
Vitamin B6 also known as pyridoxine, is a water-soluble nutrient which is part of the vitamin B family. And is known for its capability to change glycogen & aminoacids in glucose. Vitamin B6 helps in the production of Dopamine, Norepinephrine, serotonin & Gamma-Aminobutyric acid (commonly known as GABA) all affecting on our mood. B6 deficiencies normally manifest themselves under the state of confusion or depression. Other signs are also afte, lip ulcers & inflamed tongue.
Dosing! 100mg adult minimum daily dose
Too much or too little Vitamin B6 can end up causing Brain tissue damage.
Shall we add it?
We can find vitamin B6 under the form of liquid, capsules & chewables, it is also present in different compounds like multivitamins, group B vitamins or on its own. The most common form is Pyridoxine hydrochloride which is also converted into a more expensive formula called pyridoxine phosphate (PL). In any case most of the damages caused by Vitamin B6 shortage are solved by taking Pyridoxine hydrochloride which is considerably less expensive.
Food containing vitamin B6
Chickpeas
For most of the vitamin B groups the most important source is represented by animal protein. Chickpeas beat any other type of food (except vitamin added foods) in providing most the needed dose of vitamin B6 per portion. They were planted for the first time in the mediterranean region in 3000 B.C. This legume is also an excellent source of Copper, fibre, manganese, folate, molybdenum, protein & magnesium. Two separate studies found out that a diet which included chickpeas showed lower cholesterol level & also lower LDL compared to any other diet.
Yellow Fin Tuna
Vitamin B6 is usefull in the production of certain brain neurotransmitters that help in mood improvement & monitor depression. In a study held out on 618 Adults affected by depression, it was shown that they all had low levels of vitamin B6 & that tuna consumption brought up the levels & added also Omega 3 fat which showed to be usefull to cure depression.
Beef Liver
During a research in 2004 held out by NHANES on more than 6000 adults they found out that most male adults who di not assume any vitamin B6 supplements showed very confused levels of this vitamin. The same research showed that women in childbearing age especially those using oral contraception, had much lower vitamin B6 levels with respect to the men. Beef Liver provides very good quantities of vitamin B6, iron & folate, which are all very important nutrients for women not in menopause.
Pork Loin
In an analysis held out on women over 55 years of age, those who did not follow a diet rich in foods containing vitamin B6 like pork or used supplements, showed a shortage of this vitamin & high levels of homocysteine, an aminoacid that causes inflammation associated to the increase in heart diesease.
Sockeye or Red Salmon
As said before for tuna, Omega 3 together with Vitamin B6 help in curing depression. Salmon is rich in Docosahexaenoic acid (DHA), a sort of omega 3 that was studied in detail & found to be capable to stimulate our apprehensive & cognitive brain systems.
Prunes
As well as being an excellent source of vitamin B6, dried prunes are also a good source of vitamin A & fibre. They also proved to be rich in polyphenols that help in preventing heart diesease & cancer. Vitamin B6 has also mild diuretic capacities & can help in monitoring hypertension. Prune juice has also other vegetable nutrients known for their positive effect on blood pressure & cholesterol.
Bananas
Bananas are a great source of fibre, manganese, potassium & vitamin C. An experiment proved that the absorption of vitamin B6 was slightly lower if coming from bananas than animal products. However this fruit is considered an excellent source of vitamin B6.
Take a look at our tried and tested method: Anti-Diet
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