Foods with Vitamin B6
Foods rich in Vitamin B6 include beef, dairy, eggs, leafy greens, milk and more! Discover top Vitamin B6 foods that can boost your daily intake naturally and support your body.
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Vitamin B6 is essential to our general well-being. This B vitamin fosters healthy brain development in the early years while stimulating red blood cell synthesis and a powerful immune system. All these further prove that getting your recommended daily intake of B6 goes a long way.
While some people may require vitamin B6 supplements, others can get enough of the vitamin from foods high in b6. But what would happen if you were deficient in vitamin B6?
Furthermore, how can you ensure that you are getting adequate vitamin B6? Read along to discover what foods are high in b6 and how they can help you increase your vitamin B6 intake.
What Is Vitamin B6 and Its Functions?
Vitamin B6 is a collective class of water-soluble substances that are members of the B-vitamin family. A person's body cannot store vitamin B6 and excretes excess amounts in urine. That's why it is essential to consume enough vitamin B6 every day. In light of this, here are some Vitamin B6 functions:
- In human cells, vitamin B6 is involved in over 100 chemical reactions.
- Vitamin B6 is necessary for our bodies to produce red blood cells, convert foods into energy, and construct our genetic information (DNA and RNA).
- This vitamin also breaks down excess homocysteine, an amino acid that might increase our risk of cardiovascular disease in high concentrations.
- Vitamin B6 helps the correct brain growth during pregnancy and infancy
- It produces neurotransmitters, such as serotonin and dopamine
How Much Vitamin B6 Do I Need per Day?
The Recommended Dietary Allowance (RDA) for Vitamin B6 varies by age, sex, and life stage. For infants up to 12 months, an Adequate Intake (AI) of 0.1–0.3 mg per day is suggested based on observed consumption.
- Children’s needs gradually increase with age, from 0.5 mg per day for those aged 1–3 years to 1.0 mg per day for those aged 9–13.
- During adolescence, males require 1.3 mg per day, while females need slightly less at 1.2 mg per day.
- For adults between 19 and 50 years, the requirement remains steady at 1.3 mg daily for both men and women.
- However, in older adults (51 years and above), the need rises to 1.7 mg per day for men and 1.5 mg per day for women.
- Special considerations are given to pregnant and breastfeeding women, who require higher amounts—1.9 mg and 2.0 mg per day, respectively—to support fetal development and milk production.
These recommendations ensure adequate intake to support metabolism, brain function, and overall health.
What Are Some Great Food Sources of Vitamin B6?
When it comes to getting enough vitamin B6, knowing where to obtain this essential component is important. Eating a range of nutrient-dense foods is, as always, the greatest method to get essential vitamins and minerals. Since the B vitamins are often in different amounts in the same foods, if a food includes B6, it probably also contains the other B vitamins. Are you curious about the foods high in b6? Here are some of the richest sources of vitamin B6:
1. Tuna
Seafood is one of the most abundant sources of vitamin b6 foods. The highest B-6 concentrations are found in tuna steak, although canned tuna can contain significant levels. One 3-oz. serving of yellowfin tuna, one of the best sources of this nutrient, contains 0.9 mg of Vitamin B6, providing over half (53%) of an adult’s daily requirement.
Along with several other essential minerals, such as heart-healthy Omega-3 fatty acids, calcium, magnesium, phosphorus, selenium, vitamin D, vitamin E, and other vital B vitamins, tuna is also a great source of protein.
2. Milk
Milk is a fantastic source of calcium, but did you know it also includes a large amount of vitamin B6? You can get a significant amount of vitamin B-6 from cow or goat milk.
Low-fat, nutrient-dense options are skim and 1% milk. If drinking a glass of milk isn't your thing, consider pouring it over a low-sugar morning cereal that has been fortified.
3. Turkey
Aside from Thanksgiving, consider including turkey in your diet in sandwiches, salad dressings, or turkey burgers and meatballs.
A single serving of turkey which ranges from two to three ounces, provides almost half of your daily requirement of B6. You'll also be getting other nutrients at the same time, such as zinc and selenium.
4 Eggs
No matter how you prepare them, two eggs include protein, other minerals, and 10% of the daily necessary amount of vitamin B-6.
Eggs are a nutrient-dense, multipurpose food. In addition to being the ideal breakfast, they are also a simple lunch, brunch, or dinner option.
5. Chickpeas
Chickpeas are an excellent source of vitamin B6 if you don't like eating meat or other animal-based b6 foods. They are also incredibly adaptable, and you can add them to salads, soups, veggie bowls, hummus, and many other recipes.
Don't stress over using canned or dried chickpeas; both are excellent choices for b6 foods.
6. Chicken liver
Although it isn't as well-known as it once was, this nutrient-dense dish provides a fantastic protein, folate, vitamin A, B-6, and B-12 source. B-6 aids in the effective digestion and utilization of protein by your body. Chicken livers are affordable, tasty, and simple to prepare.
You can try saut茅ing it with onions and green peppers or substitute them for your normal protein sources. Just ensure you don’t overcook the livers, as this may cause them to become rubbery.
7. Bananas
You can get .4 milligrams of vitamin B6, or 25% of your daily allowance, by eating just one medium banana. Bananas are a good source of potassium and a great source of vitamin B6.
They're also cheap and convenient to eat on the go, making them a fantastic fruit to include in your bag as a quick snack if you're hungry during the day.
8. Carrots
In addition to fiber and extremely high vitamin A levels, one medium carrot stick provides as much vitamin B-6 as a glass of milk. Carrots can be fresh, boiled, or liquefied in a juice or smoothie.
Vitamin B-6 aids in the formation of myelin, the protein sheath that surrounds your nerve cells. Take advantage of the fiber, potassium, vitamin B6, and vitamin A by adding them to stir-fries, roasting them as a side dish, or eating them as a snack with hummus.
9. Avocado
Another excellent plant-based source of B6 is avocados, which have about 20% of the daily value in one cup. They are also a good source of fiber, healthy fat, and other vitamins and minerals, including potassium, E, and C.
There are countless ways to relish avocados, like salads, grain bowls, toast, eggs, and more.
10. Breakfast Cereal
A bowl of cereal for breakfast is often fortified with 25% of the daily essential amount of vitamin B6. Depending on the brand, your cereal bowl might also have many other vitamins and minerals. Cereal, either dry or with low-fat milk, is a nutritious snack besides breakfast.
How Common Is Vitamin B6 Deficiency?
Deficiency in any of the B vitamins, including vitamin B6, can affect your health, so it's important to acquire enough of it through your food or if needed, vitamin supplements.
Since some Americans do not consume enough vitamin B6 daily, most people obtain their recommended daily amount via foods high in vitamin b6. Therefore, a shortage of this particular nutrient is uncommon compared to several other important nutrients. However, you're more likely to have a vitamin B6 deficiency if you lack other B vitamins like vitamin B12 and folate.
Although vitamin B6 deficiency is uncommon, some individuals are more likely to have it than others, such as those who smoke, drink excessively, are pregnant, fat, or have certain medical disorders. These individuals should discuss if a vitamin B6 supplement is appropriate for them with their healthcare provider.
Conclusion
Eating a well-balanced meal is the easiest method to ensure you get all the nutrients your body needs to function at its peak. The typical American diet frequently lacks some nutrients, like vitamin B-6. Belonging to the B vitamin family, this vitamin offers numerous health advantages, from facilitating the proper operation of the neurological system to transforming food into cellular energy.
Although supplements are a source of vitamin B6, you can also increase your intake by eating foods high in vitamin b6, like meat, fish, vegetables, non-citrus fruit, and fortified breakfast cereals, among other plant and animal-based foods.
Consuming vitamins through food is always the best option. The risk of vitamin B6 deficiency is higher for some persons, such as pregnant women, heavy drinkers, and obese people.
If your vitamin B6 levels worry you, discuss this with your doctor and, if necessary, inquire about vitamin B supplements.
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References
- Vitamin B6 in Health and Disease https://pmc.ncbi.nlm.nih.gov/articles/PMC8467949/
- Vitamin B6 https://lpi.oregonstate.edu/mic/vitamins/vitamin-B6#RDA
- Vitamin B6: Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
- Mineral and vitamin content of goat's milk https://pubmed.ncbi.nlm.nih.gov/6707399/
- Nutritional composition and technological properties determining the quality of different cuts of organic and conventional Turkey meat https://pubmed.ncbi.nlm.nih.gov/39357238/
- Nutritional contribution of eggs to American diets https://pubmed.ncbi.nlm.nih.gov/11023007/
- Chickpeas: https://fdc.nal.usda.gov/food-details/1560666/nutrients
- Availability of vitamin B6 from different food sources https://pubmed.ncbi.nlm.nih.gov/11939111/
- Chemical composition, functional properties and processing of carrot—a review https://pmc.ncbi.nlm.nih.gov/articles/PMC3550877/
- Higher vitamin B6 dietary consumption is associated with a lower risk of glaucoma among United States adults https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1363539/full
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