Foods Rich in Vitamin B6

Vitamin B6 (Pyridoxine) is one the B vitamins family, which is responsible for converting food (carbohydrates) into energy (glucose) for our body to use. It is important for healthy skin, eyes and hair. 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.

Note: The daily recommended dose of Vitamin B6 is around 1.3 milligrams for the average adult. Pregnant women need a bit more–around 1.9 grams per day.

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 good news is that you can find A LOT of foods that contain a good amount of Vitamin B6. Here is a list of some of the best options:

  • Sunflower seeds —  You get about 67% of your Vitamin B6 DV from just 100 grams of sunflower seeds. Pack a bag of these seeds in your car, and munch on them while driving. It’s a great hunger-buster AND the best way to get more Vitamin B6 in your diet.
  • Tuna –– Most fish contains Vitamin B6, but tuna is the best of the best. Just 100 grams of tuna contains over 50% of the Vitamin B6 you need every day. The Vitamin B6 content of cooked fish is higher than that of raw fish.
  • Pistachios –– These nuts are another great snack to have in your car as you drive. They’ll keep you from getting hungry, help you focus on the road, and deliver a whopping 56% of your Vitamin B6 DV.
  • Poultry –– Turkey and chicken both contain Vitamin B6, but it’s mostly in the white meat (breast). You get about 0.8 mg of Vitamin B6 per 100 grams of meat, which is roughly 40% of what you need every day.
  • Prunes –– It’s odd to think that prunes would contain so much Vitamin B6, but you get almost 40% of the vitamin from 100 grams of prunes. They’re rich in fiber and help to aid in digestion–what’s not to love?
  • Lean pork –– Pork sirloin and other lean cuts are also rich in Vitamin B6–about 39% of your DV per 100 grams. They’re also rich in Vitamin B12, which is needed for a healthy metabolism. Best of all, pork is LOADED with protein!
  • Lean beef —Just like pork, beef is an amazing source of both B vitamins and protein. You get about 34% of your Vitamin B6 DV from 100 grams of red meat.
  • Spinach –– Your mamma was right when she told you to eat your greens to grow big and strong! A 100-gram serving of spinach contains 12% of the Vitamin B6 you need every day. Add a few servings of spinach to your meals to increase fiber intake, get more antioxidants, and improve your health overall.
  • Avocadoes –– Rich in plant-based fats and metabolism-boosting fiber, avocadoes are an amazing source of nutrients! You get just under 0.3 mg of Vitamin B6 every day, which is roughly 14% of what you need.
  • Bananas –– A single medium-sized banana can be the best snack around! It’s rich in fiber, satiates your sweet tooth, and delivers 18% of your Vitamin B6 DV. Best of all, it’s fairly low in calories–just 100 per banana!

These are the best foods rich in Vitamin B6, but there are many more:

  • Liver
  • Rabbit
  • Fatty Fish
  • Red & Green Peppers (raw)
  • Hazel nuts
  • Peanuts
  • Cashew nuts
  • Potato
  • Wheat bran


Why is it important to get enough vitamin B6

Vitamin B6 is essential to the production of amino acids, creating serotonin, and balancing your hormones. Vitamin B6 is also vital to your metabolism. It is involved in over 100 chemical processes a minute in your body. Your metabolism helps your body to function and aids in weight loss, so it’s important that you make sure you’re getting enough Vitamin B6.

Read more about the B Vitamin family

Vitamins B
Vitamin B1 or Thiamine
Vitamin B2 or Riboflavin
Vitamin B3 or Niacin
Vitamin B9
Vitamin B12


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