SAEDNEWS: Vitamin B6 is one of the B-complex vitamins that benefits the central nervous system. It plays a role in the production of the neurotransmitters serotonin and norepinephrine, as well as in the formation of myelin.
According to SaedNews Health Service, vitamin B6 is essential for your body. It is also a nutrient that is not stored in large amounts, so you need to ensure a steady supply. How can you increase your intake of vitamin B6?
The recommended dietary allowance (RDA) for vitamin B6 in adults is 1.3 mg. Pregnant women need 1.9 mg, and breastfeeding mothers require 2 mg. Adults over 51 also need slightly more—1.7 mg for men and 1.5 mg for women.
Vitamin B6 deficiency is rare but can occur if your intestines do not absorb it properly or if you take certain medications, such as estrogen, corticosteroids, anti-seizure drugs, and some others. Long-term alcohol consumption may eventually lead to a deficiency. Hypothyroidism and diabetes can also contribute to low B6 levels.
Symptoms of vitamin B6 deficiency include:
Peripheral neuropathy with tingling
Numbness and pain in hands and feet
Anemia
Seizures
Depression
Confusion
Weak immune system
A B6 deficiency can lead to conditions such as pancreatic syndrome, seborrheic dermatitis (a chronic scalp condition causing itching and flaking), glossitis (inflamed tongue), and cheilitis (cracked lips).
Milk
Vitamin B6 deficiency can seriously affect your health and nervous system. One cup of cow’s milk provides about 5% of your daily vitamin B6 needs. Milk is also rich in vitamin B12 and calcium, making it highly beneficial for overall health.
Avocado
Avocado is packed with nutrients, including vitamin B6, vitamin C, fiber, and healthy fats. Add it to salads or enjoy it as a snack.
Nuts and Seeds
Nuts and seeds, such as sesame and sunflower seeds, are rich in vitamin B6. One cup of sunflower seeds contains 1.1 mg of B6. Almonds, walnuts, cashews, and hazelnuts make excellent snacks that prevent deficiency while helping to manage weight.
Bananas
This aromatic fruit is rich in vitamin B6, which supports serotonin production and improves nervous system function and brain signaling. 100 grams of banana contains 0.3 mg of vitamin B6.
Meat
Chicken and other meats are high in vitamin B6 and other essential nutrients. Consuming meat once or twice a week can help prevent deficiency.
Salmon
Salmon is rich in vitamin B6 and important for adrenal gland health. The adrenal glands produce essential hormones, including cortisol, adrenaline, and aldosterone, which regulate blood pressure.
Eggs
Eggs provide 10% of your daily vitamin B6 needs. Packed with protein and nutrients, they are a versatile food for breakfast, lunch, or dinner.
Legumes
Adding beans, lentils, chickpeas, and peas to your diet is an excellent way to maintain vitamin B6 levels while also supplying plant-based protein.
Green Peas
Green peas contain vitamin B6 as well as vitamins A, C, and fiber. They can be a helpful addition to weight-loss diets while reducing the risk of deficiency.
Sweet Potatoes
Sweet potatoes provide about 15% of your daily vitamin B6 requirement. Rich in fiber, vitamin A, and magnesium, they help regulate glycogen and store energy in the body.
Spinach
Spinach is a leafy green rich in vitamin B6. It supports the immune system by aiding antibody production and also provides vitamins A and C and iron, making it excellent for preventing anemia.
Carrots
Carrots contain vitamin B6, fiber, and high amounts of vitamin A. B6 helps form the protective protein sheath around nerve cells.
Chicken Liver
Chicken liver is highly nutritious, providing protein, folate, vitamin A, vitamin B6, and vitamin B12. Enjoy it in moderation due to its richness.
