Vitamin B6 Overview
Vitamin B6 is found in grains, nuts and plant foods.
It is part of the B family of vitamins and is also known as pyridoxine.
B vitamins are water soluble and help keep the nervous system calm and healthy. Excess Vitamin B6 leaves the body via the urine 8 hours after ingesting.
Health Benefits of Vitamin B6
The following is a list of the health benefits associated with Vitamin B6:
- Important for healthy sex organs and may help with premenstrual syndrome.
- May also help with carpal tunnel syndrome, anemia, sleeping problems, kidney problems, memory loss, diabetes, attention deficit-hyperactivity disorder (ADHD), and heart disease.
Vitamin B6 Deficiency Symptoms
Inadequate intake of Vitamin B6 can result in anemia, shortness of breath, nausea, dermatitis, sore mouth & red tongue, cracks in the corners of the mouth, kidney problems, hair loss, stomach pain, depression, lack of energy, confusion or insomnia.
Foods Rich In Vitamin B6
The highest amount of Vitamin B6 can be found in raw wheat germ and brewer's yeast.
Vegetables containing Vitamin B6 include tomato juice, brussel sprouts, sweet potatoes, asparagus, broccoli and carrots.
Fruits containing Vitamin B6 include bananas, raw pineapple and pineapple juice, grape juice, watermelon, cantaloupe, oranges and orange juice, blueberries, apple juice, raspberries and blackberries.
Beans and legumes are a great source of Vitamin B6 and include chick peas, split peas, lentils, pinto, lima, navy, mung, great northern, kidney and soy beans.
Nuts are a source of Vitamin B6 and include English walnuts, peanuts, cashews and Brazil nuts.
Grain sources of Vitamin B6 include brown rice, millet, pearled barley, buckwheat groats, whole wheat flour, whole grain cornmeal, bulgur and couscous.
Other Vitamin B6 sources include cottage cheese, egg yolk, blackstrap molasses, milk, buttermilk and whole milk yogurt.
Vitamin B6 Rich Recipes
Grilled Cilantro Lime Chicken
1 avocado
2 limes
1/4 tsp black pepper
1/2 tsp salt
4 chicken breasts
6 sprigs fresh cilantro
2 TBS olive oil
1/2 tsp sugar
Place the chicken breasts between two piece of plastic wrap or wax paper and pound to an even thickness with a meat mallet or rolling pin.
Mix the olive oil, lime zest, lime juice, cilantro, sugar, salt and pepper together in a large bowl. Add the chicken and massage the marinade into the chicken. Cover and chill for at least 30 minutes, and up to 4 hours or overnight.
Preheat the grill for medium high heat. Remove the chicken breasts from the refrigerator. Remove them from the marinade and pat them dry with paper towels. Coat the chicken breasts with some olive oil.Soak a paper towel in a little more oil and use tongs to wipe the grill grates. When the grill is hot, place the chicken breasts on the grill. Grill for a few minutes on each side, until cooked through.
Source: https://www.eatthismuch.com/recipe/view/grilled-cilantro-lime-chicken,57152/
Roasted New Potatoes
1 tsp fresh rosemary
1/4 tsp salt
18 red potatoes
2 TBS olive oil
1/4 tsp black pepper
2 cloves raw garlic, minced
Clean potatoes, then cut in half or quarters.
Preheat oven to 450F. Place potatoes in a mixing bowl. Sprinkle on salt and pepper. Add olive oil, rosemary, and garlic. Toss until potatoes are well coated.
Spread potatoes out on a single layer of a baking pan. Roast for 40 minutes, or until potatoes are cooked through and browned. Serve immediately.
Source: https://www.eatthismuch.com/recipe/view/roasted-new-potatoes,57054/
Banana and Kale Juice
2 medium leaves Kale
3 medium Carrots
1 medium Banana
1 medium Cucumber
1/2 cup Blueberries
Wash everything well and juice all your ingredients in a juicer. Drink immediately.
Source: http://www.33smoothies.com/juice.html
(paid links)
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