Vitamin B6 is a fat-soluble vitamin, which means that the body does not store it in large quantities. Excess that the body does not need is excreted in the urine. The vitamin is involved in the production of hemoglobin. According to some studies, people with low levels of vitamin B6 are at higher risk of heart disease and a number of other physical and mental problems.
People who suffer from vitamin deficiency may have some of the following symptoms: skin rashes, chapped and inflamed lips, fatigue, low energy levels and a weakened immune system . They can cause depression, anxiety and irritability. Therefore, the vitamin should be obtained daily through foods such as:
1. Turkey meat
Turkey meat is a great source of vitamin B6. The portion provides about 20% of the daily recommended intake. This type of meat is extremely useful because it supplies the body not only with vitamin B6, but also with other B vitamins, including vitamin B5, riboflavin and niacin .
Tuna is extremely rich in vitamin, providing 45% of the daily intake of vitamin B6. This fish is also rich in minerals such as magnesium, phosphorus and potassium. However, the consumption of tuna should be moderate, as it is high in cholesterol.
In addition to meat and fish, there are vegetarian foods that can provide vitamin B6. Chickpeas are one of them. It provides 55% of the daily value of vitamin B6. Its consumption is associated with increased production of serotonin. It is also rich in fiber, protein and carbohydrates .
Potatoes are another vegetarian source of vitamin B6. Unlike chickpeas, however, a serving of boiled potatoes provides 20% of the daily value of vitamin B6. Potatoes are a great source of other B vitamins such as niacin and thiamine, but also contain minerals such as potassium and copper .
5. Green peas
Like potatoes, green peas provide 20% of daily vitamin B6 needs. This vegetable is also a very rich source of protein, thiamine, manganese and vitamin K.
In addition to the above foods, the vitamin can be obtained through beef liver, chicken, salmon, chestnuts , avocados, bananas, pineapple, dried apricots, grapes and more.