Vitamin B6, or pyridoxine, is essential for many bodily functions, including the synthesis of neurotransmitters and the formation of hemoglobin. It is also necessary for hormonal well-being and immune system health. Diets that rely heavily on ultra-processed foods or simple carbohydrates often result in a deficiency of this essential vitamin. Preventative healthcare expert Dr. Apurrva Sawant lists some specific foods to include in the diet to ensure you get enough vitamin B6 to meet your body’s needs.

Incorporate foods rich in vitamin B6

• Fruits and vegetables: Include bananas, avocados and potatoes in your daily diet. Leafy greens and citrus fruits also contribute to vitamin B6 intake.
• Whole grains: Opt for whole grains like brown rice, quinoa and oats. These not only provide fiber but also essential nutrients.
• Protein sources: Lean meats like chicken and fish are excellent sources of vitamin B6. Plant-based options like chickpeas, lentils, and nuts (almonds and walnuts) are also beneficial.
• Dairy: Incorporate milk, yogurt, and cheese into your meals to get additional sources of vitamin B6.

Avoid nutritional pitfalls

• Limit alcohol consumption: Alcohol can on the one hand interfere with the absorption of vitamin B6 and on the other hand increase the body’s needs for it.
• Balance your diet: Make sure you eat a varied diet to avoid deficiencies in other B vitamins that often accompany low B6 levels.

Consider Supplements

• If dietary changes are insufficient or you have specific health conditions that affect absorption (such as celiac disease or kidney problems), consult a healthcare professional about taking vitamin B6 supplements.
• By making these simple adjustments to your diet, you can effectively maintain adequate levels of vitamin B6 and support your overall health.

Subscribe to India Today magazine