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You may donate your blood at least once in your lifetime either in an emergency or in a normal situation, the doctor may say to you or your friend, a neighborhood like we can’t take your blood as it lacks hemoglobin. Though it is a normal statement you haven’t taken it as a serious note because after all, it’s your body and health. This statement arrives just because you lack vitamin B6 called Pyridoxine which has two important functions.
- It helps to use the energy from protein and carbohydrates which we get from food and makes to store it as well.
- It helps to form hemoglobin in our body, which helps Red Blood Cells (RBC) to carry oxygen in our body.
I hope now you have an idea of how much vitamin B6 (pyridoxine) is more important for us.
Vitamin B6 Foods:
It is a whole grain food where almost all of us were preferred to have it as a breakfast, which is a good thing as it makes you feel full and at the same time it maintains your blood sugar level and reduces your weight as well.
It is a composure of various nutrients like manganese, phosphorus, magnesium, copper, zinc, etc which reduces your cholesterol, maintains your skincare even decreases the risk factors of childhood asthma. A 100gram of oats contains 0.12 mg of Vitamin B6(pyridoxine).
This is one of the best food for vegans. Almost all of us like to have soya and it is the best-added ingredient especially in biryani. Soya Beans are high in fiber and protein.
This is the best food for people who intends to reduce their weight because by nature it doesn’t contain any cholesterol. These contain a special hormone called phytoestrogens where it copies the action of a female hormone called estrogen. It also reduces the risk factors of cardiovascular disease and cancer as well.
As we saw this one in our previous articles which are high in thiamine, B6 vitamins are abundantly high in pork. It has various nutrients which are high in iron and zinc activates our brain well after having it, also a high rich content of protein as well. This can be taken as chops, curry, side-dishes for rice, and having it during lunchtime is preferred. A 100grams of pork contains 0.5mg of Vitamin B6 (pyridoxine).
If you want to have a perfectly balanced diet food, it’s perfect to add banana and milk to your breakfast. Banana is best for weight loss since it gives you a feeling of fullness once have it.
It is rich in carbs which maintains a good sugar level. I prefer green bananas instead of yellow because green has high starch content. It provides better bone strength even athletes preferred to have a banana during their playtime as it gives instant energy to perform effectively. The average size of a banana contains up to 0.4mg of Vitamin B6(pyridoxine).
Wheat germ is part of a wheat kernel and is responsible for helping the plant reproduce and spawn new wheat. Although it’s removed from most processed wheat products, it is a major nutritional component of whole grain wheat. It’s a great source of vegetable proteins, along with fiber and healthy fats.
It prevents us from oxidative stress and cardiovascular diseases as well, and it’s advisable to have it once or twice a week. A 100grams of wheat germ provides 1.3mg of Pyridoxine.
SOME OTHER FOODS TO BE SUGGESTED
*If you wanna try different foods apart from it you can go for fortified cereals which help you to maintain your diet.
*You can try some fishes like tuna and salmon which have quality fat and lots of vitamins with enriched fatty acids.
*Poultries such as chicken and turkey are high in protein, delicious in taste, and maintain your muscle mass.
*If you are vegan you can consume dairy products such as milk and yogurt which are also rich in calcium that makes your life strong.
All these above-stated suggestions are rich in nutrients and have quite a much amount of Vitamin B6.
On average, a male has to consume at least 1.2mg of pyridoxine in a day, and for females, about 1.3mg of pyridoxine, especially for pregnant ladies, is mandatory to maintain.
So that the blood level will maintain properly as you get an adequate amount of hemoglobin.