10 Foods That Will Enhance Your Diet Vitamin B6


Eating nutritious food is an easy way to make sure you get all the nutrients you need to keep your body moving in the best possible way. But we know that you sometimes like to get into the nitty-gritty details of certain nutrients, such as vitamin B6. So we thought we were bringing you this collection of the best sources of vitamin B6.


Before we get to the basics (dietary recommendations), let's make sure you understand the basics of this important ingredient.



Vitamin B6, also known as pyridoxine, plays a key role throughout our lives, including helping the body absorb proteins, carbohydrates, and fats. it may even reduce the symptoms of PMS and menstruation, explains Wendy Bazilian, DrPH and a registered nutritionist.


Wondering how much B6 you need? The recommended dietary supplement, or RDA, for men and women between the ages of 19 and 50 is 1.3 mg. Pregnant and breastfeeding women need more, and should aim for 1.9 to 2 mg a day, Bazilian tells Byrdie.


Although some people may need to take in vitamin B6 supplements, most people may find a sufficient amount of vitamin B6 in their diet alone. "It's very common in food, so it should not be too difficult to find your favorite food sources and build on delicious and nutritious food," he said.


Here are some good food sources of vitamin B6.

01

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Do you want to get more B6 from one source? Turkey is a firm decision. Just one serving of turkey (two to three ounces) contains about 50% of your daily requirement for B6. You will get some nutrients at the same time as well, including zinc and selenium.


"Not just thank you, consider adding turkey to your meal in the form of a sandwich, over a salad, or turkey burgers and meatballs," suggests Michalczyk.

02

Salmon

"It is often recommended to include seafood in the diet to get the most health benefits, and the amount of salmon B6 is one of them," said Michalczyk, adding that salmon is one of the best B6 food sources you can afford. . For one part of one sumon, you will get about 6mg, or 35% of your daily amount of vitamin B6.


Yes salmon has many other nutritional benefits, including omega-3s, protein, vitamin D, potassium, and selenium.2


Michalczyk recommends adding salmon to your food repertoire twice a week. Salmon can be prepared in many nutritious and delicious ways — roasted, roasted, salted, and so on.

03

Peas

If meat and other animal-based sources are not your thing, chickpeas are a great source of vitamin B6. They are also flexible and can be used in hummus, veggie dishes, soups, salads, and many other dishes. Don’t worry too much about choosing between dried or canned chickpeas — both are a good option.


If you want something different, Michalczyk recommends chickpea pasta. "It is a good way to reap the benefits of B6, and it contains more protein and fiber than regular pasta," he says.

04

Avocado

Avocados are another excellent source of B6 plant that contains about 20% of the daily value of one cup, ”said Michalczyk. vitamin C, and potassium. "


The options are endless when it comes to adding avocados to your diet. Try it on salads and grains, on top of toast, eggs, and more.

05

Carrots

We love carrots in their color and texture, but did you know that they are loaded with nutritional benefits, too? Carrots are a great source of many nutrients, including vitamin A and vitamin B6.


"Add them to fry, roast them in a separate bowl, or eat them with hummus to get the benefits of vitamin A, vitamin B6, potassium, and fiber," says Michalczyk.

06

Tuna (Yellowfin)

A mere three ounces of yellowfin tuna will give you .9 mg of vitamin B6, which is more than 50% of your daily value of this essential ingredient. Yellowfin tuna is a good source of protein and goes well with salads. It is also good for roasting, such as tuna burgers, as well as burritos, cereal dishes, and tacos, says Bazilian.


But there is a caveat here. Bazilian warns people not to overeat in tuna consumption due to its high mercury content. "It's high on mercury," he said. "But most people can enjoy tuna in a variety of foods on a regular basis.

07

Bananas


By eating just one medium banana, you will get about .4 mg, or 25% of your daily amount, of vitamin B6.3 In addition to being an excellent source of vitamin B6, bananas are also a great source of potassium. It is also easy to eat when you are traveling and it is not expensive — a good fruit to throw in your bag as a snack if you are hungry all day. Just do not forget that it is in the middle of it (it was, and it is damaged).


"Bananas are athletic fuel, a childhood favorite that goes well with peanut butter in sandwiches, cereals and milk, or parfaits / bowls of yoghurt. They are the basis of smoothies to make them creamy," said Bazilian. "And if you mix the frozen bananas well, you can have a delicious artificial ice cream."

08

Cottage Cheese

Cottage cheese is a good source of vitamin B6, giving you about 12% of your daily value in one cup. It is also a good source of protein for a small amount of calories, says Bazilian.


Get cottage cheese for breakfast or for a snack all day — good with fruit or extra sugary foods, spread on toast, or eaten with crackers. You can also combine cottage cheese into a smoothie or use it to add cream to a stew and casseroles.

09

Potatoes

Potatoes are nutritious, inexpensive, and basic foods can be cooked and eaten in many different ways and appear to fit into almost any meal of the day. One cup of potatoes gives you .4 mg of vitamin B6, or about 25% of your daily value.


Potatoes seem to have a bad reputation among some people who think they are unhealthy, but that is not true. You can learn all about why, here.


Looking for ideas on how to incorporate potatoes into your diet? Bazilian recommends making a potato salad based on olive oil with herbs, adding mashed potatoes (after cooking and cooling) to salads, adding potato soup, or preparing them as a side dish.


If you are used to eating hot potatoes, you may want to try a cooler version. "When potatoes are cooled (provided cooled in a potato salad or / salad), the starchy resistance increases, which indicates increased fat burning and helps with saturation, too," Bazilian tells Byrdie.

10

Ground beef

"When you eat meat, [beef] provides protein, iron, and other nutrients, including a good source of B6," says Bazilian. For three ounces of grilled beef, you will receive about .3 mg of vitamin B6, which is 18 percent of your daily value.


Grilled beef can be used to make meatballs, bolognese sauce, taco or burrito filling, or mixed with mushrooms and walnuts to make burgers, Bazilian suggests.


But look at how much beef you eat per week — eating a ton of red meat is not good for your climate or health.