Foods high in Vitamin B6

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Vitamin B6 Rich Foods List       Vitamin B6 (pyridoxine) is one of the best known of the B vitamins, and is often taken by women with side effects from the pill or who suffer from PMT.   Pyridoxine B6 performs a variety of functions, including the formation of antibodies and red blood cells, the maintenance of healthy body tissue, skin and nerves, and hormone production. It has also been called the "anti-depression" and the "anti-allergy" vitamin as it alleviates these conditions.    The RNI* for Vitamin B6 is up to 1.4mg per day for an average adult (not including pregnant or lactating women). Consult your doctor before increasing intake of any nutrient or changing your diet in any way!   A List of Rich Sources of Vitamin B6       Vitamin B6 Rich Foods List Milligrams Portion Liver up to 0.70 100g Rabbit 0.50 100g Fatty Fish up to 0.65 100g Red & Green Peppers (raw) 0.35 100g Cod 0.35 + 100g Turkey 0.32 100g Hazel nuts 0.60 100g Peanuts 0.48 100g Cashew nuts 0.43 100g Potato up to 0.33 100g Chicken 0.29 + 100g Beef 0.25 100g Pork 0.24 100g Wheat germ 3mg 100g Wheat bran 1.4 100g Breakfast cereals (fortified) up to 1.5 100g Bacon 0.27 100g   What if you're not getting vitamin B6 from rich foods? The deficiency symptoms are similar to those of niacin and riboflavin. In addition there may be anaemia, hair loss, vision problems, and slow learning in children. Infants may suffer convulsions if there is a severe shortage.  Who Needs Vitamin B6? Pyridoxine has proved invaluable to women on the pill who suffer from nausea, headaches, irritability and depression. Some PMT changes such as oedema (build up of water), headache, breast discomfort and depression may also be alleviated, as can the side-effects of hormone replacement therapy in menopausal women. Women who have morning sickness should consider an increased intake of the vitamin. Those with allergic skin diseases, hay fever and asthma have found some relief with B6 supplements. If you are on a high protein diet you need extra B6. RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value! It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link: http://www.nutrition.org.uk/upload/DRVs.pdf

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