Vitamin B6, or pyridoxine, plays a vital role in maintaining overall health. It supports brain function, helps balance mood and strengthens the immune system. Since our bodies cannot produce this essential vitamin, we must obtain it from our diet. While meats, grains, and vegetables are common sources of Vitamin B6, certain fruits provide a delicious and natural way to boost our intake. Incorporating these fruits into your diet not only helps prevent Vitamin B6 deficiency but also contributes to overall wellness.
Here are 10 fruits rich in Vitamin B6:
Bananas
Bananas are not only a convenient and portable snack, but they are also rich in Vitamin B6, which plays a crucial role in brain health and the production of neurotransmitters. A medium banana provides about 20 per cent of the daily recommended intake of Vitamin B6.
Avocados
Avocados are a nutrient-dense fruit that contains a substantial amount of Vitamin B6, alongside healthy fats and fibre. This combination supports heart health, aids digestion, and enhances overall nutrient absorption, while the B6 content helps regulate mood and improve energy levels.
Mangoes
Mangoes are not only delicious but are also rich in Vitamin B6. This tropical fruit contributes to the production of neurotransmitters that regulate mood and emotional well-being. Additionally, mangoes are packed with antioxidants and vitamins that boost overall health.
Papayas
Papayas are another excellent source of Vitamin B6, providing a host of health benefits. They aid digestion due to their enzyme content and help enhance the immune system. The Vitamin B6 in papayas is vital for red blood cell production and maintaining a healthy nervous system.
Watermelons
Watermelons are hydrating and refreshing, offering a good dose of Vitamin B6 along with essential vitamins A and C. This fruit helps maintain hydration, supports immune function, and provides a low-calorie option to enhance overall nutrient intake.
Oranges
Known for their high Vitamin C content, oranges also provide a notable amount of Vitamin B6. Regular consumption of oranges can help improve mood and cognitive function while also boosting the immune system and enhancing skin health due to their antioxidant properties.
Pineapples
Pineapples are rich in Vitamin B6, which contributes to brain function and mood regulation. In addition to their B6 content, pineapples contain bromelain, an enzyme that aids digestion and has anti-inflammatory properties, promoting overall health.
Litchis
Litchis are a tropical delight that offers a good source of Vitamin B6. These sweet fruits also contain antioxidants and Vitamin C, supporting immune health and enhancing skin vitality, while the B6 helps in neurotransmitter production for mood stability.
Guavas
Guavas are packed with Vitamin B6, along with a wealth of other nutrients. This fruit supports immune health and contributes to better digestion due to its fibre content. Guavas are also known to enhance overall wellness through their antioxidant properties.
Jackfruit
Jackfruit is a unique and versatile fruit that provides a substantial amount of Vitamin B6. It is beneficial for regulating mood and brain function, and its high fibre content supports digestive health. Jackfruit is also rich in other vitamins and minerals, making it a nutritious addition to any diet.
How to maximise Vitamin B6 absorption
To maximise Vitamin B6 absorption, maintain a balanced diet with B6-rich foods like fruits, vegetables, whole grains and lean proteins. Use gentle cooking methods like steaming or roasting to preserve vitamins, and pair B6 foods with magnesium sources such as nuts and leafy greens to enhance absorption. Support gut health with probiotics and fibre, and limit alcohol intake, as it can disrupt B6 metabolism.
