Sue Hardman

Nourish + Rejuvenate

energy

Eat Healthily Spend Less Time Cooking

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Eat Healthily – Try these meal prepping shortcuts

Are you eating real, whole food as much as you’d like? I have found that if you’re busy, stressed and have little spare time then the best possible way to live a healthy lifestyle and have healthy and delicious meals all week long is by meal prepping once for the whole week.

It saves you time, money, and stress, all the while allowing you to stay on track with eating healthily.

STEP 1: PLAN & SHOP 

You can begin meal planning by making a list of recipes and meals for the upcoming week. Create a list based on what you will have for breakfasts, lunches, snacks, and dinners. Use this as your weekly shopping guide.

STEP 2: PREPARE THE FOOD

When you get home from the store keep out the items you plan to use for your meal prep. Pull up your meal plans and get to washing and cooking!

Many of my breakfast recipes are great for mid-morning snacks, and/or if I am in need of a breakfast on-the-go. I also recommend having a smoothie for your breakfast.

You can prepare big batches of veggies.  Start with washing the greens, then set aside to dry and move onto slicing, dicing, and dividing veggies into containers for use in cooking and salads.

When a recipe calls for sautéed chicken or lean protein, cook it in big batches in your biggest pan or crock pot! That way, you’re only prepping chicken and/or lean meat once for all the recipes!  I store the extra chicken in the freezer for use later.

STEP 3: PUT EVERYTHING TOGETHER TO MAKE THE RECIPES

To keep it simple, you can make a large salad in advance and then add the extras when your ready to eat it.  If you’re on the go, divide it into containers.

For dinners, I typically make two favourite main dishes, which allows me to prepare and freeze in advance making it easy for during the week.

 STEP 4: PUT IT ALL AWAY! 

After all the food is prepped and the recipes are made, put everything in containers and place it in the fridge! That way, you’l have delicious, fresh, whole foods for all meals during the week in minutes.

If you are still scratching your head, don’t let it discourage you!!! It can take time to learn and get in the swing of things.

 

If you’re struggling with any kind of hormone imbalance, tiredness, low energy or wanting to lose your excess weight. I’ve  put together a FREE guide for you, so you can start to learn how and why specific foods, and drinks, can help you have more energy and lose weight naturally. 

You’ll find it is easy to add these ingredients into your diet on a daily basis – get your downloadable guide here

In fact, at the end, I’m going to share one simple recipe you can make in under five minutes that incorporates all of these foods.

5foods-loss-weight

Get your copy of the FREE guide:
5 Foods that will help boost Your Energy Levels and Lose Weight Naturally.

 

HERE

Coconut Oil – Is It Good For You?

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Coconut Oil and Why It’s a Healthy Choice

South Pacific Islanders and Polynesian communities whose diets are high in fully saturated coconut oil,  were found to be healthy and trim, while heart disease was virtually non-existent. Obviously, coconut oil was benefiting the health of these islanders.

I sure you know by now that saturated fats are bad for your health and can lead to a host of negative consequences – like high cholesterol, obesity, heart disease and Alzheimer’s disease. But not all saturated fats are the same!

Why Coconut Oil You May Ask? 

It improves heart health, balances your thyroid, boosts your metabolism, increases lean body mass and supports the immune system. It’s very beneficial for the skin coconut-oil-benefitsand has been found to have anti-aging and regenerative effects.

How does Coconut Oil Work in Your Body?

This is of a type oil rarely found in nature called lauric acid, a “miracle” compound because of its unique health promoting properties and it’s also nature’s richest source of medium-chain fatty acids (MCFAs). These MCFA’s are small, easily digested and are immediately burned by your liver for energy – like carbohydrates, but without the blood sugar spike.


MCFA’s in coconut oil also boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.

Coconut oil has actually been shown to help optimise body weight, it boosts your metabolic rate to improve your energy, accelerates healing and improves your overall immune function and just to top it all – it’s incredibly good for your heart.

The truth is this: it is unsaturated fats that are primarily involved in heart disease and too much sugar and processed foods, not the naturally occurring saturated fats, as you have been led to believe.

How to use Coconut Oil in Your Kitchen
Personally, I mostly use only two oils in my food preparation.

The first, extra-virgin olive oil is the best monounsaturated fat and works best as a salad dressing. However, olive oil and other common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to cook with because they oxidise with heat and form trans-fats, that are not good for your at all.

So when it comes to cooking, frying etc., I use mostly coconut oil because it’s the ONLY oil stable enough to withstand the heat of cooking.

So, do yourself a favor and cook with coconut oil.

You can substitute it in most recipes calling for oil; put it in your smoothie or protein powder drink.

A Healthy & Delicious Dessert Using Coconut Oil – even kids would eat

Heat the following together:-

1 TBSP of coconut oil,
1 TBSP coconut milk,coconut banana dessert
1 TBSP cacao or raw chocolate
1 TBSP half teaspoon of honey and

Pour the mixture and coat a frozen banana.

You can roll it in coconut flakes and ground macadamia then freeze for another 30 minutes. It makes a delicious frozen dessert!

Energy Boosting COCONUT POWER BALLS – perfect for when you’re on the go

 

Grain-free protein coconut snack

1/2 cup sunflower or nut butter
2 tablespoons raw honeyor stevia
2 tablespoons cocoa nibs
2 tablespoons shredded coconut
3/4 cup natural, unsweetened hemp/pea protein powder
1 teaspoon organic, alcohol-free vanilla
2 tablespoons hemp seeds

 

 

Mix sunflower seed or nut butter, protein powder, honey, and vanilla until smooth
Then add remainder of ingredients.

Form into 1-inch balls and place in an airtight container . Store in the fridge.

 

If you’re struggling with any kind of hormone imbalance, tiredness, low energy or wanting to lose your excess weight. I’ve  put together a FREE guide for you, so you can start to learn how and why specific foods, and drinks, can help you have more energy and lose weight naturally. 

You’ll find it is easy to add these ingredients into your diet on a daily basis – get your downloadable guide here

In fact, at the end, I’m going to share one simple recipe you can make in under five minutes that incorporates all of these foods.

5foods-loss-weight

Get your copy of the FREE guide:
5 Foods that will help boost Your Energy Levels and Lose Weight Naturally.

 

HERE

Chocolate – Is A Superfood (so it’s good for you)

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Chocolate. Yes it is good for you and here’s why!

Cacao or raw chocolate has been used in South America for centuries for its healthy benefits and energising properties.

Cacao is the dried seed from a South American tree and which is used to make cocoa, chocolate or cocoa butter. Cacao contains many of the same health benefits of the dark green leafy vegetables, however it all depends on a few key things; like how it’s prepared, how you eat it or what you eat it with.

Why is Raw Chocolate good for you?

raw chocolate superfoodRaw cacao beans are full of flavonoids that act as natural antioxidants. Antioxidants protect the body from ageing and disease caused by free radicals. Raw cacao contains up to four times the antioxidants of traditional cocao powder.

Scientists from Cornell University in the US recently discovered that raw cacao contains nearly twice the antioxidant content of red wine and up to three times the antioxidant content of green tea.

Benefits

These are the amazing benefits of good quality raw chocolate:

  • It’s a top food source of antioxidants.
  • Top source of magnesium – nature’s tranquilliser for helping you deal with stress.
  • Contains the compound that scientists believe is released when you’re in love (Phenylethylamine) – now we all need more of that!
  • Boosts serotonin & endorphins – improves your mood and the feel good emotions.
  • Supports good heart health, helps lower blood pressure and it reduces inflammation – i.e. stops ageing read more about that here

Avoid this chocolate!

Commercial chocolate (bars, sweets etc.) is usually roasted to high temperatures that ends up destroying all the goodness – the anti-oxidants, enzymes and nutrients whereas raw chocolate is not heated above 45°C to maintaining it’s health benefits.

Store bought chocolate bars also mostly contain a lot of sugar and milk which if you don’t know all the negative effects that sugar has on your weight, your skin and ageing then read more here.

The lower the cocoa content in the chocolate bar or sweet the lower the antioxidant level e.g. A 75% cacao bar has approx. 25% sugar.

Uses

Cacao powder is finely ground and easy to add to recipes or smoothies, homemade energy balls and raw chocolate cakes.

The cons

You can have too much of a good thing.  Raw cacao is a stimulant, contains some caffeine and can over stimulate the nervous system, especially if you are sensitive. Don’t consume more than four heaped teaspoons a day.

HEALTHY CHOCOLATE RECIPES

Raw Chocolate Nut Smoothie – Energiser

raw chocolate smoothie

½ cup almonds

2 cups dairy alternative milk i.e. rice milk or coconut milk

2 medjool dates

1 teaspoon raw organic cacao powder

1 banana (frozen if desired)

Directions

Place all ingredients into your blender and mix until smooth and enjoy!

Chocolate & Kale Smoothie – Hormone Balancing

chocolate and kale smoothie

  • 1 cup coconut, hemp, or almond milk1 frozen banana1 cup of kale3 tablespoons cacao nib1 tablespoon raw cacao powder 5-6 ice cubes

Directions

Throw all ingredients in a high-powered blender and blend until smooth.

Healthy Chocolate Bar Recipe

raw chocolate nut square

-2 cups of mixed nuts, seeds and dried fruit- 1/2 cup of coconut oil- 1/2 cup of cocoa powder- 1 tablespoon raw honey

Directions

Chop nuts into smaller pieces.Mix all ingredients together, flatten in a baking tray and refrigerate a minimum of 4 hours.Cut into squares.Store in a refiergate.

To help you get started on your journey to better health, you can start with one of the free resources, whether you’re looking for help with your digestion or gut, choose the first free guide or if you need more energy then be sure to choose the  guide to Endless Energy All the resources on this page  are FREE for you to download.

The Danger of Belly Fat & Stress Hormones

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What is belly fat?

The stomach muscle covers the midsection of your body, and connect to your pelvis. If you’ve a pad of excess fat covering the muscle, it is known as belly fat, and it’s called visceral fat.

Visceral fat, or belly fat, extends deep into your abdomen, and is close to your internal organs, such as the heart, stomach and liver.

Visceral fat is different to the subcutaneous fat which lies just under the skin, and is far more dangerous. It is made up large fat cells which can grow pack into the spaces between the organs, and results in a negative effect on how they function. This can have a serious effect on your health.

It’s not only fat people who have belly fat, there are factors which show that thin people get it as well i.e. ‘Skinny Fat’.

Essentially though, you need some belly fat to cushion your organs in case of a bump or fall. It’s only when it is alarmingly expanded that you need to take action!

What causes belly fat?

There are many causes of belly fat, most of them directly related to your diet and lifestyle. Here are some of the reasons for the increase in belly fat:

  • Excessive intake of sugary and refined foods such as cakes, candies, sweets, rolls and cookies.
  • Nutrient-poor processed foods and carbohydrates which are not able to be processed by the liver, and end up being stored as fat.
  • Heavy alcohol consumption is linked to excess belly fat.
  • Inactivity and a sedentary lifestyle plays a huge part in obesity, including the dangerous belly fat.

Embracing a healthy eating plan can help prevent belly fat from developing, and fat burning foods like nuts, eggs, lean meat, peppers, leafy greens will help. 


How hormones are linked to belly fat. 

If you have extra belly fat it can indicate that you have an imbalance in the following hormones:

  • Cortisol - is a hormone which is essential to survival. It is produced in the adrenal glands and dictates how energy is used, control of blood pressure, and promotes the metabolism of carbohydrates and fats. It also helps your body mount a response to stressful situations.Undue stress results in an over-production in response to the stress, which leads to cravings for sugary, fatty comfort foods. This extra food is stored as fat, especially round your abdomen.

  • Oestrogen. Too much oestrogen is a major cause of belly fat, and studies have shown that it affects both men and women. Excess abdominal fat in men increases the conversion of testosterone to oestrogen, and as the oestrogen levels rise, the belly fat increases.This gives rise to a vicious circle as testosterone levels drop lower than normal, leading to increased stress, increased cortisol production, more cravings and more belly fat.

The dangers of belly fat.

Researchers at the American Diabetes Association revealed that visceral fat is just not there in an inactive state. It in fact produces toxins, among which are chemicals called cytokines, which increase your risk of heart disease. The cytokines also make the system less sensitive to insulin, which could lead to the development of diabetes.

Studies at the Massachusetts General Hospital reported that visceral, or belly fat, is one of five components of a metabolic syndrome which increases the risk of the following conditions:

  • Stroke and heart disease.
  • Brain problems such as depression and dementia.
  • High blood pressure and possible hardening of the arteries.
  • Promotes the development of triglycerides and LDL (bad) cholesterol in the blood.
  •  Leads to poor blood sugar control which can lead to diabetes.
  • Causes inflammation in the body which increases the chances of falling prey to diseases.
  • The inflammation may also aggravate arthritis, and lead to other bone problems.

Some ways to help combat belly fat.

  • Get your stress levels as low as possible. Stress may lead to a spike in blood sugar, which promotes insulin resistance.
  • Get more exercise. Exercise is crucial to help combat belly fat, so commit to regular exercise to reduce the size of your midriff.
  • Cut out refined, acidic foods. The extra acid in your system which cannot be metabolised, will be deposited in your fat cells.
  • Cut down eating saturated fats which are found in fatty red meats, bacon sausages, processed meats, and cheeses. Opt for lean cuts of meat, skinless chicken, and fish such as salmon, trout, tuna and hake which are rich in omega 3.
  • Eat some good fats, because research has shown that not all fats are bad, and by adding some good fats to your diet, helps the body burn bad fat. Some foods containing healthy fats include avocado, olives, walnuts, and fatty fish.
  • Drink less alcohol which is high in calories and sugar, and leads to fat gain, often apparent in the middle and waist area.

Banishing belly fat will be good for many things.

heart health

Excessive, unsightly belly fat may also have a detrimental effect on your self-confidence, and as well as your self-esteem. Looking good again, can help rebuild positive feelings about yourself.

But the most important benefit will be the restoration of good health, and a major improvement in your general feeling of well-being.

Nip increasing belly fat in the bud by dealing with stress to prevent the super-production of the stress hormone, cortisol which is the major culprit in the development of belly fat. 

By getting your stress under control you can start to reduce your extra weight gain.

References : Harvard Medical School – Massachusetts General Hospital.
www.webmd.com/diet/features/the-truth-about-belly-fat
www.dailyburn.com/life/health/how-to-lose-bellyfat
www.doctoroz.com/article/reset-your-hormones-beat-belly-fat

 

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Thyroid issues? You can’t lose weight tired all the time

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Thyroid issues are more and more prevalent. When clients say they feel exhausted, a bit depressed, have gained weight, have no motivation, poor digestion, weird hormones and no sex drive, then it may be that their thyroid is causing the problem.

Unfortunately when women tell their doctor they have these issues, they’re often given anti-depressants when a large proportion may actually have thyroid issues.

Your thyroid function can be either under or over active. An under active – hypothyroidism, means your body isn’t producing enough of the thyroid hormones it needs to run therefore your entire body is running too slowly and with an over active -hyperthyroidism, means your body is working far too hard!

I’ve had my own thyroid problems after my son was born. I lost a lot of weight quite quickly, I thought I was the lucky one and was relieved that I didn’t have to worry to much about losing the baby weight. It was a bit more complicated than that, my heart began racing, I felt dizzy and light headed – a whole lot more serious and a little scary.

I do remember at various times in my life having had a slightly swollen neck which may have been an indication that I had this tendency to being hyper. I think the stress of a C-section, new born etc. may have sent my thyroid into overdrive and I was diagnosed with post-natal hyperthyroidism.

Untreated it can lead to Graves disease. Fortunately, I was able to correct the hyperthyroidism using a combination of non-medical natural tools, and managed to avoid any medication.

Your thyroid gland is a butterfly shaped gland in your neck, and it’s estimated that 20-50% of the population has issues with their thyroid, 60% of people with thyroid issues are unaware of it.

There is a group of women who are unaware that they have what is known as sub-clinical hypothyroidism (where there are elevated TSH levels, but normal T4 levels, possibly with symptoms) this has been found in approximately 4% to 8% of the general population but in approximately 15% to 18% of women over 60 years of age.

Thyroid’s Function & Hormones

Your thyroid produces hormones that affect almost every cell in your body and it works as your thermostat, regulating temperature, it regulates hunger, extracts vitamins and produces energy from food. It produces hormones (chemical messengers) to manage this – mainly T4 and T3.

The pituitary gland in the brain initiates the hormone messenger, TSH which is the messenger to get the thyroid going. 

The thyroid makes thyroid hormones, T3 and T4.

TSH, which is made by the pituitary gland in the brain, regulates thyroid hormone production. T3 being the most active and ‘useful’ in the body.

10 Signs of an Underactive Thyroid:

1. Fatigue after sleeping 8 hours a night or needing to take a nap daily

2. Weight gain or inability to lose weight

3. Mood swings, anxiety, or depression

4. Hormone imbalances – PMS, irregular periods, infertility, and low sex drive

5. Muscle pain, joint pain, carpal tunnel syndrome, or tendonitis

6. Cold hands & feet, feeling cold when others are not, or having a low body temperature

7. Dry or cracking skin, brittle nails and excessive hair loss 8. Constipation

9. Brain fog, poor concentration, or poor memory

10.Neck swelling, snoring, or hoarse voice

9 Signs of Overactive Thyroid:

1. Nervousness, anxiety and irritability

2. Mood swings

3. Difficulty sleeping

4. Persistent tiredness

5. Heat sensitivity

6. Swelling in your neck might be an enlarged thyroid (goitre)

7. Unusually fast heart rate (palpitations)

8. Twitching or trembling

9. Unexplained Weight loss

How do you know if your thyroid is a problem?

You really do need to look at some thorough testing.  It does very much really depend on the knowledge and awareness of your doctor. They generally only test for Thyroid Stimulating Hormone (TSH) and sometimes, the T4 hormone.

To thoroughly check your thyroid you need to have TSH, T4, and T3, reverse T3, vitamin D and your antibodies tested.

Thyroid function is something that can come up quite often with clients.  Knowledge from correct testing will provide you with the best information when it comes to choosing how to manage your thyroid – so do get as much information as you can from doing the correct tests. (Please note the thyroid issues are complicated so I’m trying not to over complicate and keep things simple) 

Thyroid disease and the Autoimmune Component

The body can also produce antibodies that attack the thyroid and stop it doing its job. This is known as an auto-immune condition, when the body attacks itself. Dr. Isabelle Wentz suggests that 95% hypothyroidism probably has an auto immune component – Hashimotos.

Hashimoto’s is when your body produces antibodies that attack the thyroid and impair its function. This is easily missed, as testing often shows your thyroid is producing hormones correctly but miss the fact that it’s correct function is being impaired by antibodies.

Thyroid issues do run in families, so you are more likely to suffer from some kind of thyroid disease if family members struggle with them.

There are some things you can do:-

  • Fight for thorough testing – either via an endocrinologist, or practitioner that can get access to a full thyroid panel, get a referral or go privately. I can support you to ensure you are getting the help you need
  • Consume nutrients for good thyroid health, like iodine, protein, selenium, zinc, iron, vitamin D, vitamin A, omega-3 fatty acids, and a variety of B vitamins.
  • Clean up your diet. Avoid inflammatory foods, like sugar, gluten or dairy to support the health of your thyroid.
  • Avoid high amounts of stress, nutrient depletion (selenium and iodine) as the conversion of T3 can be impaired and you can end up with to much of reverse T3
  • Take a high quality multivitamin with Iodine, Zinc, Selenium, Iron, Vitamin D, and B vitamins.
  • Find ways of managing your stress and support your adrenal glands. Your adrenals and thyroid work closely together. Support your adrenal glands to cope better with stress – walking, gentle yoga and adaptogenic herbs,
  • Get at least 8 hours sleep a night.
  • Heal your gut. It’s critical to good health.
  • Get support. Find someone to support you with what you eat to get you back on track!

Be sure to get educated, get tested and ask for the print outs of your blood test result from your doctor. If you want more help with getting tested, addressing your nutrient deficiencies, ditching sugar and gluten, thenI can help. Please get in touch sue@suehardman.com

 

You can also join my newsletter and get a recipe guide to help get your started with eating healthy and supporting your gut and digestive system. For better health we always start with your gut.

 

 

Is it time to love your gut? 

After all, good health all starts in your gut!

The simple 5 Step To Heal Your Gut Guide includes a 3 day easy to follow meal plan designed to give your digestive system a break.

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To B or B6; the importance of Vitamin B6 for energy and hormones

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To B or not to B6
​
It might be old news but could you be missing this nutrient. 

If you don’t remember your dreams, you’re not alone. This can be a pretty revealing symptom, of a vitamin B6 deficiency.

In fact there’s quite a few signs that you might be deficient in this vitamin. Be sure to check the list below, as it’s mostly an easy fix.

Like if you’re moody, tired or hormonal or you suffer from water retention, low stomach acid (acid reflux), you lack energy, have anaemia, spasms, headaches or nausea. 
 
You might also have skin rashes, sore cracked lips, a glossy painful tongue, changes in your mood and a poor immune system.

Vitamin B6 can also help with:

  • Carpal Tunnel Syndrome
  • PMS
  • Menopause
  • Fatigue
  • Depression
  • Cheilosis (inflammation and cracking of the corners of the mouth)

 
It’s fairly easy to become depleted due to stress and there's plenty of that around, along with  high alcohol consumption and a poor diet.

Why is B6 so important? 
 
The B Vitamins are powerful and essential for you to stay healthy, sharp, energetic, balanced, and play they a huge role in the liver detoxification process.
 
Vitamin B6 is fascinating: It’s involved in more bodily functions than any other single nutrient; affecting both mental and physical outlook.
 
Sufficient levels of B6 keep your liver functioning optimally by promoting the proper flow of fat and bile to and from the liver.
 
B6 also has one of the most dramatic mood-elevating effects of all the B vitamins. It activates many enzymes and aids B12 absorption.
 
Dopamine and serotonin are neurotransmitters and both require B6 in the conversion process. They, in turn, help to support and balance your moods, give you a positive mental outlook, and a healthy response to occasional stress.  B6 can help to correct your brain metabolism dysfunctions that cause depression, and maintain a healthy nervous system. 
 
B6 binds to oestrogen, progesterone, and testosterone, helping to detoxify excess amounts of these hormones, to help reduce your risk of hormone related cancers.
 
Additional roles for vitamin B6 include the healthy metabolism of your proteins, proper hormone signalling, and transportation of oxygen in the blood. For these reasons, adequate B6 levels may help maintain steady energy levels.
 
However, the potential vitamin B6 benefits don’t stop there. 

It acts as a natural painkiller, also enhances immunity by increasing the synthesis of antibodies used to protect the body. 

In fact, studies show that vitamin B6 benefits can also maintain healthy blood vessels, reduce symptoms of rheumatoid arthritis, prevent kidney stones and more to help maximise your health.
 
What is Vitamin B6?

Vitamin B6, or Pyridoxine, is a water-soluble vitamin that is needed for over 100 enzyme reactions in your body. 

Vitamin B6 has several derivatives that are used by your body every single day and plays a major role in everything from movement to memory to energy expenditure and blood flow.

Your body cannot produce vitamin B6, so it has to be taken in through your diet or through supplements. 
 
Vitamin B6 is present in food, however absorption may be impaired due to a decrease in kidney or liver function, poor absorption in the digestive tract (especially in Celiac Disease, IBD, or bariatric surgery), autoimmune disease, chronic alcohol dependence, or drug interactions. As a result, increased supplementation may be required.
 
Some medications that may interfere with the absorption of B6 from foods include oral contraceptives and NSAIDs (non-steroidal anti-inflammatory drugs). 
 
Foods that contain vitamin B6

Vitamin B6 is found in a wide variety of foods, with the richest sources of vitamin B6 - include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus).

Here is a handy table that show some selected food sources of vitamin B6 

Food

Milligrams (mg) per serving

Chickpeas, canned, 1 cup

          1.1

Beef liver, pan fried, 3 ounces

0.9

Tuna, yellowfin, fresh, cooked, 3 ounces

0.9

Salmon, sockeye, cooked, 3 ounces

0.6

Chicken breast, roasted, 3 ounces

0.5

Potatoes, boiled, 1 cup

0.4

Turkey, meat only, roasted, 3 ounces

0.4

Banana, 1 medium

0.4

Marinara (spaghetti) sauce, ready to serve, 1 cup

0.4

Ground beef, patty, 85% lean, broiled, 3 ounces

0.3

Waffles, plain, ready to heat, toasted, 1 waffle

0.3

Bulgur, cooked, 1 cup

0.2

Cottage cheese, 1% low-fat, 1 cup

0.2

Squash, winter, baked, ½ cup

0.2

Rice, white, long-grain, enriched, cooked, 1 cup

0.1

Nuts, mixed, dry-roasted, 1 ounce

0.1

Raisins, seedless, ½ cup

0.1

Onions, chopped, ½ cup

0.1

Spinach, frozen, chopped, boiled, ½ cup

0.1

Tofu, raw, firm, prepared with calcium sulfate, ½ cup

0.1

Watermelon, raw, 1 cup

0.1

Recommended dosage of B6

The optimal daily dose of Vitamin B6 is 25 to 50 mg. 

As magnesiumand zinc are common co-factors and needed along with B6 for multiple metabolic conversions, I recommend ensuring adequate levels of these alongside the B6.
 
What are the benefits of B6 for hormones?
 
B6 helps reduce oestrogen dominance- In phase 2 of your liver detoxification, toxins are combined with another compound that will safely escort them out of the body. Vitamin B6, along with B12, folate, and beets (root and leaves) support the methylation pathway that clears oestrogen from the body.
 
Read more about the liver here. Or, for a more comprehensive explanation of oestrogen dominance, read here
 
B6 plays a role in progesterone production– low progesterone can increase premenstrual anxiety and irritability. A study done on women with PMS were given vitamin B6 which was shown to reduce oestrogen and increase progesterone, improving their symptoms. 

Progesterone can stimulate the production of the neurotransmitter GABA, that can help relieve your PMS symptoms.
 
B6 reduces histamine, which is excitatory neurotransmitter. High histamine can contribute to PMS. Vitamin B6’s ability to raise progesterone can also help to reduce histamine levels. Oestrogen stimulates mast cells to produce more histamine, and histamine consequently stimulates the production of more oestrogen. It’s a vicious cycle which vitamin B6 may help break.
 
Vitamin B6 helps balance blood sugar -  B6 levels tend to be lower in those with Type 2 Diabetes. In a study, women were given 100 mg of vitamin B6 per day over a 2 week period which significantly improved their glucose tolerance. 
 
In summary
Whether it’s through including more vitamin B6 foods in your diet or taking a B complex to meet your daily needs, getting enough vitamin B6 is absolutely essential due to the number of benefits and vital functions vitamin B6 provides.