2023-05-15 13:55:55
Vitamin B6 is indispensable for good health. But how can you make sure you get enough vitamin B6? We looked into what you can do to boost your vitamin B6.
What do you need vitamin B6 for?
Vitamin B6, also called pyridoxine, is an important vitamin. This vitamin supports metabolism, blood production, nervous system, endocrine system and immune system. So it is essential for your health to get enough vitamin B6, but what does vitamin B6 contain?
Vitamin B6 is found in many foods. Having a vitamin B6 deficiency is rare in the Netherlands. Fortunately, because a deficiency of this vitamin causes annoying symptoms. In an earlier article we wrote about which symptoms a vitamin B6 deficiency can cause.
How Much Vitamin B6 Do You Need?
As an adult, you need 1.5 milligrams of vitamin B6 daily. Please note, vitamin B6 is good for you, but make sure you do not consume more than 25 milligrams of vitamin B6 per day. Too much of this vitamin can cause serious side effects. In this article you can read about the consequences of consuming too much vitamin B6.
You can eat this to get vitamin B6
Ready for a vitamin B6 boost? We have listed the biggest vitamin bombs especially for you.
1. Sunflower seeds
Sunflower seeds are full of vitamin B6. In one hundred grams of sunflower seeds contains 1.35 milligrams of B6. A salad? Sunflower seeds through. A tasty pasta? Sunflower seeds on top. Looking for a tasty sandwich? You guessed it: go for the one with sunflower seeds. These seeds not only add vitamin B6 to your meal, but also provide extra flavour. So win-win!
2. Pistachios
Do you feel like a snack, but you don’t have the right amount of B6 yet? Then you can take some pistachios. The nuts are not only super tasty but also a good source of vitamin B6. One hundred grams of pistachios is good for 1.2 milligrams of vitamin B6!
3. Brown rice
Brown rice is a great basis for many different dishes, it also contains a good amount of vitamin B12. Brown rice contains 0.65 milligrams of B6 per 100 grams. With rice as a base you can still go in all directions in the kitchen.
4. Turkey
Turkey is also a good choice if you want to get more vitamin B6. It contains 0.5 mg B6 per 100 grams. Do you immediately think of a huge Thanksgiving roast? No worries, you don’t have to spend hours in the kitchen. You can also just buy turkey in slices. A lot easier to take with you and delicious on a cracker or sandwich (with sunflower seeds?!).
5. Avocado
An avocado contains a lot of fiber, good fats and vitamins, including vitamin B6. Avocado is delicious in salads, smoothies or on a toasted sandwich. One hundred grams of avocado contains 0.4 milligrams of vitamin B6, so highly recommended!
Replenishing vitamin B6 with supplements
You can also choose to take supplements to replenish your vitamin B6. In supplements, vitamin B6 can come in different forms, these forms have different names. Logical if you are now wondering: ‘Which B6 is good?’.
According to information center foods and supplements all types of B6 supplements in the body are eventually converted to pyridoxal-5-phosphate. This complicated term is abbreviated p-5-p and is the active form of B12.
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