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Why Vitamin B6 is a super nutrient: Here’s how a deficiency made 32-year-old overweight and sluggish

Fuel your metabolism naturally with these Vitamin B6 foods

Vitamin B6 supports glucose metabolism, regulating blood sugar levels, and aids in the production of hemoglobin, the protein in red blood cells that carries oxygen throughout your body. (AI generated image)

Written by Dr Ridhima Khamesra

Sarah, a 32-year-old marketing professional, struggled with low energy and unexplained weight gain for years. Despite eating what she thought was a balanced diet and exercising regularly, she felt like her body was working against her. After a visit to a nutritionist, she discovered her Vitamin B6 levels were lower than optimal.

We recommended a B6-rich diet, including meals like grilled fish, roasted chickpeas and a side of steamed spinach, or a breakfast smoothie with banana, sunflower seed, butter and almond milk. Within weeks her energy levels soared, her mood stabilized and she even started shedding the stubborn weight she’d been unable to lose.

When it comes to boosting metabolism, most people think about intense workouts, cutting calories, or drinking gallons of green tea. But what if I told you that this simple, often overlooked vitamin could be the secret weapon your body needs? A powerhouse nutrient, it not only supports metabolism but also plays a crucial role in energy production, brain health and mood regulation.

What makes Vitamin B6 so special?

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that’s needed for over 100 enzymatic reactions in the body. It’s essential for metabolising proteins, fats, and carbohydrates, turning them into usable energy. Vitamin B6 also helps regulate hormones like serotonin and dopamine, which influence mood and stress levels. That’s why you feel sluggish and irritable when you’re not eating well.

Vitamin B6 supports glucose metabolism, regulating blood sugar levels, and aids in the production of hemoglobin, the protein in red blood cells that carries oxygen throughout your body.

Top Vitamin B6 foods you should be eating

While supplements are an option, getting your nutrients from whole foods is always the best approach.

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1. Chickpeas: A cup of cooked chickpeas provides nearly 55% of your daily Vitamin B6 needs. Chickpeas are also packed with fibre and protein.

2. Salmon: This fatty fish is not only rich in omega-3s but also a great source of B6. An 80 to 100 gm serving covers about 30% of your daily requirement.

3. Potatoes (with skin): A medium baked potato with the skin on offers around 25% of your daily B6 intake.

4. Bananas: A quick and easy snack, one medium banana provides about 20% of your daily B6 needs.

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5. Sunflower seeds: These tiny seeds offer 35% of your daily B6 in just a quarter cup.

6. Chicken breast: Lean and versatile, chicken breast is a great way to add B6 to your diet, with an 85 gm serving providing about 25% of your daily requirement.

ALSO READ | What happens to the body when you eat a ramphal (netted custard apple) every day?

Another surprising fact? Vitamin B6 is sensitive to light and heat. Overcooking your food or storing it improperly can destroy this vital nutrient. To preserve B6, opt for steaming or roasting instead of boiling, and store foods like potatoes and bananas in a cool, dark place. Start your regime today.

(Dr Ridhima Khamesra is a clinical dietician)