It is an unusual reality relating to health that a lot of people live in. Yes, in the West, most people have access to all of the vitamin supplements and health-based beverages and drinks that are needed to stay healthy, and yet, studies show that as many as 1 in 4 people in the USA are deficient in a vital vitamin or mineral.
Vitamin B6 is a group of essential nutrients that play a role in maintaining overall health and well-being. However, a lot of people are not aware of the signs and symptoms of a Vitamin B6 deficiency, which can lead to serious health problems if left untreated.
So, how do you spot that you may need to up your Vitamin B6? This article looks at five signs that a person may have a Vitamin B6 deficiency as well as some of the best foods to remedy it.
Fatigue and Weakness
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One of the most noticeable signs that you have a Vitamin B6 deficiency is fatigue and weakness. This is because Vitamin B6 plays a vital role in producing energy from the food you eat. If your body lacks Vitamin B6, it can lead to decreased energy levels, which can make you feel tired and sluggish. If you have a Vitamin B6 deficiency that is impacting your energy, you may want to invest in a Vitamin B6 supplement.
Mood Changes
Vitamin B6 is also essential for maintaining healthy brain function and regulating mood. Studies have shown that people deficient in Vitamin B6 are more likely to experience anxiety, depression, and other mood disorders. If you are experiencing unexplained mood changes, it may be worth checking your Vitamin B6 levels.
Numbness and Tingling Sensations
Another common symptom of a Vitamin B6 deficiency is numbness and tingling sensations in the hands and feet. This is because Vitamin B6 is crucial for maintaining healthy nerve function, and a lack of Vitamin B6 can cause nerve damage. If you are experiencing these symptoms, speaking to your doctor to determine the underlying cause is essential.
Digestive Issues
Vitamin B6 is also essential for maintaining a healthy digestive system. If you lack Vitamin B6 in your diet, you will likely experience digestive issues such as diarrhea, constipation, and loss of appetite. These symptoms can be a sign that your body is not properly absorbing the nutrients it needs to function correctly.
Pale or Yellowish Skin
Lastly, a Vitamin B6 deficiency can cause changes in your skin’s appearance. If you have a deficiency in Vitamin B6, you may notice that your skin appears pale or yellowish. This is because Vitamin B6 is essential for producing healthy red blood cells, which, in turn, carry oxygen throughout the body. When your body lacks Vitamin B6, it can lead to a condition called anemia, which can cause pale or yellowish skin.
Treating The Deficiency
Of course, once you realize that you are deficient in Vitamin B6, there are some things that you can do. The primary option that most doctors will advise is changing your diet to include more foods that are high in Vitamin B6. Remember, this vitamin is also involved in the metabolism of protein, carbohydrates, and fats, and while vitamin B6 can be found in many different foods, some are exceptionally high in this crucial nutrient.
So, here are some of the best sources of vitamin B6 that you can get besides a supplement.
Chickpeas
A cup of cooked chickpeas contains about 1.1 mg of vitamin B6, which is around 55% of the recommended daily intake for adults. Chickpeas are also an excellent source of protein, fiber, and other essential nutrients.
Tuna
A 3-ounce serving of tuna provides around 0.9 mg of vitamin B6, which is about 45% of the recommended daily intake. Tuna is also a rich source of omega-3 fatty acids and high-quality protein.
Salmon
Like tuna, salmon is an excellent source of vitamin B6, with a 3-ounce serving providing around 0.6 mg of the nutrient. Salmon is also high in omega-3s, which are beneficial for heart health and brain function.
Bananas
One medium-sized banana contains around 0.4 mg of vitamin B6, which is about 20% of the recommended daily intake. Bananas are also a good source of fiber, potassium, and vitamin C.
Potatoes
A medium-sized potato with skin on it contains around 0.4 mg of vitamin B6, which is about 20% of the recommended daily intake. Potatoes are also a good source of vitamin C, potassium, and fiber.
Turkey
A 3-ounce serving of turkey provides around 0.3 mg of vitamin B6, which is about 15% of the recommended daily intake. Turkey is also a great source of lean protein and other essential nutrients.
Sunflower Seeds
A quarter-cup serving of sunflower seeds contains around 0.3 mg of vitamin B6, which is about 15% of the recommended daily intake. Sunflower seeds are also high in healthy fats, protein, and other vital minerals. So, if you are on a diet to lose weight, you may want to use sunflower seeds in moderation!
By incorporating these foods into your diet, you can ensure that you are getting enough vitamin B6 to support your overall health and well-being. Whether you prefer to eat meat, fish, or plant-based foods, plenty of options are available to help you meet your daily vitamin B6 needs. Of course, if you don’t like some of the above food or can’t eat them due to allergies or intolerances, taking a supplement can help you get what you need.