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 Last Updated : Mar 06,2024

Vitamin B6 , Pyridoxine Rich Veg Foods

Vitamin B6 also called Pyridoxine is a water soluble vitamin which is part of the B Vitamins group. It exists in 3 forms – pyridoxal, pyridoxamine and pyridoxine. All these are interchangeable in the body. Like all other B vitamins, Pyridoxine is also an essential nutrient which helps convert our food into fuel, providing your daily energy.

Apart from energy metabolism, its several other functions comprise of:
• Metabolism of amino acids
• Help in the production of neurotransmitters which take care of smooth functioning of nervous system.
• Contribute in the formation of red blood cells which in turn carry oxygen and nutrients to all parts of the body.
• Aid in balance of blood sugar levels.
• Promote normal functioning of immune system by assisting in production of antibodies.

A well balanced diet with a good calorie intake usually doesn’t show a deficiency of this vitamin. The requirement of Pyridoxine varies from0.1 mg/ d to 2 mg/d for growing kids. An adult also has a recommended daily allowance (RDA) of 2 mg/d which increases to 2.5 mg/d for a pregnant and lactating mother. Probably as you age you may require a little more of this B vitamin to perform all bodily functions

Although not very common, the deficiency of vitamin B6 has symptoms like cracked lips, fatigue, low immunity, anemia, mood swings, depression and other neurological symptoms. The toxicity of this vitamins isn’t very common too. It being a water soluble vitamin, the excess of this vitamin is flushed out in the urine.

Vitamin B6 Rich foods List, Vegetarian

	Vitamin B6 food values per 100 grams	mg
1.	Pistachios	1.7
2.	Sunflower Seeds	1.3
3.	Sesame Seeds	0.8
4.	Chick Peas (kabuli chana)	0.5
5.	Kidney Beans (Rajma)	0.4
6.	Bananas	0.4
7.	Soyabean	0.4
8.	Peanuts	0.3
9.	Urad Dal raw	0.3
10.	Black Gram (whole Urad)	0.3
11.	Toovar Dal	0.3
12.	Avocado	0.3
13.	Potatoes	0.3
14.	Spinach (Palak)	0.2
15.	Green Peas	0.2
16.	Eggs	0.1
17.	Carrots	0.1
18.	Chawli	0.1
19.	Fava bean	0.1

 

Learn with us how to cook healthy using these Pyridoxine rich ingredients.

 

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