Boost Your Vitamin B6: 10 Fruits That Can Make A Difference

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:

BananasBananas 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.

Amla Can Be Highly Beneficial For Your Health; Try These Tips To Incorporate It More Into Your Diet

Amla also known as Indian gooseberry, is incredibly healthy and has been used in traditional medicine for centuries due to its high nutritional value. Rich in vitamin C, antioxidants, and anti-inflammatory compounds, amla helps strengthen immunity, supports skin and hair health, and promotes heart health by reducing cholesterol levels. It is also known for aiding digestion, managing blood sugar levels, and boosting liver function. Adding amla to your diet regularly can improve overall health, but its strong, tangy flavour can make it challenging to incorporate. Fortunately, there are several delicious and creative ways to add amla to your daily meals. Read on to find out.

Here are 10 tips to help you incorporate amla into your diet

1. Amla juice

Start your day with a small glass of fresh amla juice. It provides a vitamin C boost, supports digestion, and aids in detoxification. You can mix it with honey or dilute it with water if the flavour is too strong.

2. Amla powder in smoothies

Add a teaspoon of amla powder to your morning smoothie for a nutritious kick. The powder blends well with fruits like mango or pineapple, masking the sourness and enhancing the overall nutritional profile of your drink.

3. Amla chutney

Make amla chutney with fresh herbs like mint and cilantro, along with green chilies and spices. It serves as a tasty side dish, adding both flavour and health benefits to your meals.

4. Amla pickle

Try making amla pickle by soaking amla in spices and a small amount of oil. It can be stored for weeks and used as a tangy condiment that pairs well with rice, curries, and flatbreads.

5. Amla candies

For a sweet treat, dried amla candies, often coated with natural sweeteners, offer an enjoyable way to snack on this nutritious fruit. These can be found in health stores or made at home by dehydrating amla and lightly dusting it with jaggery.

6. Amla in salads

Add finely chopped or grated amla to salads for a unique, tangy twist. It goes well with ingredients like carrots, cucumbers, and pomegranate seeds, creating a fresh and nutrient-packed dish.

7. Amla tea

Amla tea, made by steeping fresh or dried amla pieces in hot water, provides a refreshing beverage packed with antioxidants. Add a bit of honey and ginger for additional flavour and health benefits.

8. Amla in yogurt or raita

Mix grated amla into yogurt or raita along with some spices for a cooling side dish that complements spicy meals. This combination helps boost digestion and adds probiotics for gut health.

9. Amla infused water

Add a few slices of fresh amla to your water bottle and sip throughout the day. The water absorbs the nutrients from the amla, providing a refreshing, vitamin-enriched drink.

10. Amla powder in soups and curries

Incorporate a teaspoon of amla powder into soups, stews, or curries. The powder dissolves easily, and its slightly sour flavour enhances the taste while enriching the dish with nutrients.

Incorporating amla into your diet through these varied methods allows you to enjoy its health benefits without overwhelming your palate, making it a versatile addition to your meals.

Listen to the latest songs, only on JioSaavn.com

Post a commentDisclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. 

The Presence Of This Mineral In Avocado Is Why Vitamin D Gets Activated In The Body

 

Vitamin D is necessary for healthy bones and a healthy immune system, and it even helps with your mood, but what you may not know is that it has to go through a two-step activation process with the liver and kidneys to function. For this to happen, your body needs another active nutrient, which is magnesium; but where do you get magnesium from?

One of the other surprising sources of magnesium is avocados! Creamy, ripe, full of nutrients that your body requires-and, of course, magnesium, playing a key role in initiating vitamin D's action. So, including avocados in your diet not only tastes good but also helps you get all these out from your vitamin D!

Magnesium in avocados

 Magnesium is an essential mineral found in many plant-based foods, including avocados. A medium-sized avocado contains about 58 mg of magnesium, which contributes highly to the recommended daily intake (360-410 mg). Magnesium is involved in over 300 enzymatic processes in the body, including muscle and nerve function, blood sugar regulation, and energy production. One of its critical roles is assisting in the metabolism and activation of vitamin D, making it essential for maintaining healthy levels of this vitamin.

The role of magnesium in Vitamin D activation

Vitamin D is unique because it functions more like a hormone than a traditional vitamin. It is synthesized by the skin in response to sunlight and must be activated through a two-step process. In its initial form, vitamin D is inactive and needs to be converted into its biologically active form to perform its many functions in the body, such as promoting calcium absorption, maintaining bone health, and regulating immune function.

The first step of activation occurs in the liver, where vitamin D is converted into 25-hydroxyvitamin D [25(OH)D], the form usually measured to assess vitamin D levels. The second step happens in the kidneys, where 25(OH)D is converted into its active form, calcitriol (1,25-dihydroxyvitamin D). Both steps rely heavily on the presence of magnesium as a cofactor.

Magnesium acts as a critical regulator of this process by facilitating the activity of enzymes that are necessary for converting vitamin D into its active form. Without sufficient magnesium, these enzymes are less efficient, and vitamin D activation can be impaired, even if a person is getting enough sunlight or taking vitamin D supplements.

Why Vitamin D activation is important

Activated vitamin D enhances the calcification of all calcium that can be absorbed by the intestines to provide sufficient amounts in the blood to be deposited to the bones. Without activated vitamin D, the calcium amount may drop, which results in weak bones, increased chances of fractures, and osteoporosis, among other conditions.

Activated vitamin D keeps the immune system in check and prevents infections and inflammation.
The active form of vitamin D is calcitriol, which has a role in growth and differentiation, mainly of skin, muscle cells, and immune cells. Thus, lack of vitamin D would cause problems like slow healing of wounds, loss of hair, and fatigue.

Recent evidence suggests that vitamin D plays some role in mental health. Low active vitamin D has been associated with mood disorders, hence proper activation of the vitamin is very crucial.

How avocados support magnesium and Vitamin D interaction

Avocados provide a blend of nutrients that will contribute to the synergy of magnesium and vitamin D. Apart from providing natural sources of magnesium, avocados provide healthy fats, necessary for the assimilation of fat-soluble vitamins like vitamin D. So the fact that you eat avocados makes it possible for your body to assimilate vitamin D besides getting enough magnesium.

It is a fat-soluble vitamin; hence, it needs dietary fats for proper absorption and, therefore, can contribute to the increase in absorption of vitamin D either from foods or supplements. Thus, avocados help both in increasing absorption as well as the activation of vitamin D.

As stated above, magnesium is also required for the activation of vitamin D. Food sources rich in magnesium should, therefore, be included in your diet to ensure that your body has all the necessary components for vitamin D to be converted into its active form, such as avocados, nuts, seeds, and leafy greens.

Other good sources of magnesium

Magnesium is found in a variety of plant-based and animal-based foods, making it accessible through a well-balanced diet. One of the richest sources is leafy green vegetables like spinach, which provide a significant amount of this essential mineral. Nuts and seeds, particularly almonds, pumpkin seeds, and sunflower seeds, are also high in magnesium.

Another great source of magnesium is whole grains, such as brown rice, quinoa, and oats,. Legumes like black beans, lentils, and chickpeas are also packed with magnesium.

Lastly, dark chocolate is a surprisingly good source of magnesium. Consuming a small portion of dark chocolate (with at least 70% cocoa content) can satisfy a sweet craving while also boosting your magnesium intake.

Six Reasons Why You Should Add Ghee To Your Food

 Whether added to “arhar dal” or spread over a warm chapatti, ghee is an age-old ingredient of Indian home-cooked, comfort food. The practice of adding ghee to dal has its roots in both custom and medical knowledge. In addition to improving taste, clarified butter or ghee has several health advantages, such as improving digestion and boosting immunity. Ghee can add to the nutrition level, flavour, and texture of many dishes while being easy on the stomach. Whether you enjoy Indian food or are a fan of soups, you can turn everyday meals into filling, health-promoting dishes by adding some ghee.

Reasons Why You Should Add Ghee Into Your Food

Improves Digestion

Ghee is a great way to get butyric acid. When the beneficial bacteria in the gut break down the dietary fibre butyrate, a short-chain fatty acid is produced. Butyric acid is the colon cells’ preferred energy source. It is excellent for boosting intestinal wall energy. Ghee can also be used to treat gastrointestinal conditions like Crohn’s disease. Often soup or lentils can cause bloating but adding ghee to it can prevent it.

Maintains Weight

Ghee is perfect for weight loss since it contains good omega fatty acids, which increase lean mass and decrease fat mass. Ghee is regarded as a rich energy source and an ideal Ayurvedic superfood because of its medium and short-chain fatty acid content.

Boosts Immunity

Ghee’s abundance of vital fat-soluble vitamins D, K, E, and A boosts our immunity. It also helps the body absorb fat-soluble vitamins and minerals from food. Additionally, traditional desi ghee is believed to have antibacterial, antifungal, and antioxidant qualities that protect us against colds, flu, coughs, and viruses.

Improves Brain Health

Ghee’s healthy saturated fats improve brain function. It prolongs life and guards against damage to cells and tissues. Consuming ghee on an empty stomach in the morning enhances cell renewal, which accelerates our body’s healing process.

Glowing Skin

The anti-inflammatory and antioxidant-rich qualities of ghee calm the skin, lessen pigmentation and inflammation, slow down the aging process, and remove toxins from the body. It gives your skin and hair brightness by acting as a natural moisturiser.

Enhances Flavour

Last, but not the least, the ideal way to enjoy a steaming plate of your regular meal is by adding a dollop of ghee, which gives a richer texture and better fragrance. Ghee can also be added to spicy dishes to reduce their spice content.

Published: by News18 October 25, 2024, 11:15 IST