Nutrient: vitamin B6

Chickpea

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Chickpea has high fiber and protein content that makes it excellent meat replacement. It is considered that the protein of chickpea is of higher quality than in other legumes, containing almost all essential amino acids. It promotes fullness and aids weight management and is high in vitamin B6, copper, phosphorus and iron. Chickpea reduces cholesterol and triglyceride levels and protects heart. It is also one of the best sources of folate. Consuming chickpea promotes production of butyrate, decreasing the risk of colon cancer and other nutrients in chickpea also help reduce cancer risk, such as saponins. Presence of choline improves brain and nervous system function. Chickpea is good for people with diabetes and has low glycemic index as well as decent amounts of magnesium and zinc, that can lower the risk of this health issue.

Avocado

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Avocado is not a typical fruit considering the amount of fats it contains, making the antioxidants very accessible and easily absorbed in our body. It has a lot of nutrients important for healthy hair and skin and it keeps heart in check and lowers cholesterol. Avocado is rich in lutein and zeaxanthin, maintaining eye health. Due to high levels of vitamin B6 and K, it is good for strong and healthy bones and osteoporosis prevention. Rich in potassium, it regulates blood pressure and lowers risk of heart attack and stroke. It is believed that avocado can play a significant role in cancer prevention due to presence of folate. Since it contains lots of fiber, it is great for digestion and low carb and high fat content make it a great choice for people with diabetes.

Pistachio

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Pistachio is one of the richest sources of vitamin B6 and is very high in potassium. It contains antioxidants, especially lutein and zeaxanthin, promoting eye health. These antioxidants from pistachio are very easily absorbed in our body. Also packed with protein and aminoacids, it is great for gut health, blood vessels and prevention of cardiovascular diseases. It is a great source of vitamin E, improving skin and hair health. Pistachio can also help with blood sugar control and lowering cholesterol and keeps heart healthy. It may aid weight loss when consumed in moderation since not all the fat from it is absorbed in our body.

Banana

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Banana is athlete’s favorite healthy snack, due to good fiber and mineral content and natural sugars excellent for restoring energy levels. Starch from unripe bananas gradually turns into sugar as they get more yellow and mature. Banana is rich in pectin giving it its soft, spongy texture. Pectin can help regulate blood sugar levels after a meal and together with resistant starch reduces appetite. However, both pectin and resistant starch concentration drops as the banana ripens. Banana is great for digestion and good bacteria in our guts and is a rich source of vitamin B6 and potassium. Potassium from banana improves heart and kidney health and regulates blood pressure and is also believed to reduce muscle cramps due to exercising. High antioxidant levels, particularly dopamine, make banana a great choice for heart disease and degenerative illnesses.

Potato

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Potato contains mostly carbs (starch) with almost no fat and is cholesterol and gluten-free. However, due to high glycemic index (fast rise of blood sugar), it should be carefully consumed with people with diabetes. It is good for lowering blood pressure and for heart health thanks to antioxidant anthocyanin. A lot of nutrients are packed in its skin, therefore it is good to eat it without peeling too. Potato is rich in vitamin B and potassium, which make it a good choice for diarrhea treatment since a lot of potassium is lost during this process. Another nutrient present in potatoes is choline, which improves movement, mood, brain development and inflammation. Also containing tryptophan, it promotes good sleep and has calming and sedating effect. Potato is considered one of the most filling foods.

Pepper

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Pepper is loaded with vitamin C, much more than oranges and is a good source of vitamin B6 and antioxidants, especially carotenoids. Due to their presence as well as high levels of vitamin A, it is beneficial to eye health. Thanks to high amounts of vitamin C that helps iron absorption, it is a good choice for anemia treatment and prevention.

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