Vitamin B6, also called pyridoxine, is one of the vitamins responsible for several metabolic processes in your body, ranging from the creation of red blood cells to protein absorption. Unlike many other vitamins, our body doesn’t naturally produce it, which is why we have to supplement it. When it comes to supplementation, many perceive it as popping a pill and going on with your day but the reality is different. Among many different options on the market, getting your daily doses from food is the healthiest one! Check out the main benefits vitamin B6 has on our body and 3 amazing sources you can get it from.
Benefits of Vitamin B6Helps regulate your mood
Although it’s not a magical pill that’ll keep you happy, vitamin B6 is responsible for the creation of neurotransmitters that regulate emotions, such as serotonin and dopamine. These neurotransmitters are the ones responsible for feeling happy and promote the feeling of wellbeing. By assisting in the creation of the aforementioned neurotransmitters, it can improve your brain function and reduce the risk of developing Alzheimer’s. According to a study conducted by the Nuffield Department of Clinical Neurosciences at Oxford University, “B-vitamin supplementation can slow the atrophy of specific brain regions that are a key component of the Alzheimer’s disease process and that are associated with cognitive decline.”
Helps prevent anemia
Due to its effect on the production of red blood cells, it can help prevent and treat anemia. Hemoglobin (red blood cell) is a protein responsible for supplying all of our cells with oxygen. In case we’re lacking it, our body lacks oxygen that can result in fatigue and anemia, especially in pregnant women, due to their increased iron needs.
Helps with morning sickness
With morning sicknesses affecting almost every pregnant woman to some extent, ways of relieving the symptoms are being researched more than ever. Although it cannot fully cure your morning sickness, it has been used in many nausea medications aimed at pregnant women. According to a study conducted by the Department of Obstetrics and Gynecology, Faculty of Medicine, Chiang Mai University, Thailand “There was a significant decrease in the nausea scores in the pyridoxine compared with that in the placebo group. There was also a greater reduction in the mean number of vomiting episodes, but the differences did not reach statistical significance (p = 0.0552).” Taking all this into account, the research concluded vitamin B6 really does help with morning sickness in early pregnancy.
Amazing Sources of Vitamin B6Fish
Salmon and tuna are some of the main food sources of vitamin B6. When cooking, try looking for wild fish as it contains a higher concentration of vitamin B6.
One of the main ingredients in your kitchen, they’re not only yummy but amazingly healthy. Only two eggs provide you with 1/10 of your daily recommended intake of B6, as well as protein, fats and an array of other healthy nutrients! Don’t forget the famous saying: “An egg a day, keeps the doctor away!”.
If you’re not consuming meat or animal produce, you may find it hard to choose the right foods rich in vitamin B6. One of the best sources of plant-based vitamin B6 is sweet potato. A medium sized spud gives you around 15% of your daily recommended intake, as well as vitamin A and other minerals.
What are your favorite salmon recipes? Do you prefer it baked or on the pan? Share your recipes in the comments below!