Ever wanted to boost your B6 intake? Well here are the top 10 richest vitamin B6 foods to carry out your goal.
Vitamin B6 (or pyridoxine) is a water-soluble vitamin which is extremely important for maintaining proper metabolism, the nervous and immune system and many other body functions.
You should take enough foods rich in B6 to avoid several health problems associated with vitamin B6 deficiency, such as:
- Skin inflammation
- Depression
- Confusion
- Strokes, seizures
- Anaemia.
However, using natural sources of vitamin B6 is recommended, as synthetic supplements sometimes lead to overdoses that can adversely affect the nervous system and cause sensory damage.
How to get more vitamin B6 foods
Vitamin B6 reduces the risk of heart disease, Parkinson’s and Alzheimer’s, and other degenerative diseases. In addition, it helps form serotonin, which is essential for the health of the nervous system.
It helps to produce vitamin B3, form haemoglobin, etc. The most popular vitamin B6 foods are peeled potatoes, bananas, salmon, chicken, spinach, avocado, turkey, beans, etc.
A state of constant nervousness, inflammation of the tongue, ulcers in the corners of the mouth, etc., manifests vitamin B6 deficiency.
There are countless natural and synthetic sources of vitamin B6. Natural sources include vegetables, fruits, meat, nuts and berries. Listed below are foods rich in vitamin B6, which should be included in your diet to prevent vitamin B6 deficiency.
1. Meat:
Almost all meats are reasonably good vitamin B6 foods that boost your vitamin B6 intake. Poultry products, such as turkey and chicken, provide more or less ½ mg of vitamin B6 per serving.
Similarly, beef also contains high concentrations of this vitamin and other nutrients. You can easily integrate meat into your routine diet through simple recipes and snacks.
2. Fish:
Vitamin B6 can also be found in various fish, such as tuna, trout, salmon, cod, etc.
The dose of vitamin B6 present in a portion of tuna is enough to meet almost half of the daily needs. Salmon gives you over half an mg of vitamin B6 intake per serving.
3. Vegetables:
While most vegetables are usually rich vitamin B6 foods, those with the highest density include spinach, red pepper, peas, broccoli, and asparagus.
Spinach is a green leafy vegetable that contains vitamin B6. About 100 grams of boiled spinach covers 5% of the daily requirement of this valuable nutrient. This vegetable is very nutritious because it contains vitamins A, E and K, folate, calcium, iron, magnesium, and other vitamins and minerals.
In addition to being rich in B6, these low-fat vegetables contain several other vitamins and nutrients that benefit health.
About 200 grams of boiled potatoes provide 20% of the daily requirement of vitamin B6. Moreover, this vegetable is an excellent source of other B vitamins, such as thiamine and niacin, as well as some minerals, such as potassium and copper.
4. Fruits:
Regarding fruits containing vitamin B6, bananas are a great choice and part of the foods that are richest in vitamin B6 intake.
An average banana contains 20% of the daily requirement. Moreover, this fruit is a rich dietary fibre and vitamin C source.
Eat it as plain fruit or add it to a fruit salad to get its nutritional benefits.
Mango is excellent for stimulating the immune system. About 200 grams of chopped mango provides 12% of the recommended daily requirement of vitamin B6 foods. Moreover, it is high in vitamin C and vitamin A.
5. Seeds and nuts:
Seeds and nuts are also dietary sources of vitamin B6. One cup of sunflower seeds contains 1.1 mg of vitamin B6, while a 100 g serving of sesame seeds provides 0.8 mg.
Add sesame or sunflower seeds to salads or sandwiches to supplement your vitamin B6 food intake. Peanuts and pistachios are abundant vitamin B6 foods, which can be quickly eaten as a snack or incorporated into various recipes.
6. Dried herbs and spices:
Various dried herbs and spices are also great vitamin B6 foods. Although not used in large portions, adding a few extra tails to your regular sauces and soups is an ideal way to add vitamin B6.
A tablespoon of hot pepper powder and paprika delivers 0.29 mg and 0.28 mg B6, respectively. Dried garlic, tarragon, sage, basil, chives, thyme, turmeric, rosemary, dill and oregano are other good sources of vitamin B6.
7. Bran and whole wheat:
Raw rice, wheat bran and other whole foods are among the most valuable sources of several essential nutrients, including vitamin B6. Do not incorporate them into muffins, waffles, pastry dough, pizza dough, brown bread, and cereals.
8. Beans and vegetables:
Adding vegetables and beans to your diet is a great way to maintain your vitamin B6 levels in your body. Beans, soybeans, chickpeas and lemons are the best alternatives to avoid vitamin B6 deficiency.
Eating about 200 grams of cooked green peas will cover 20% of your daily requirement for this vitamin. In addition, it is high in protein, vitamin K, thiamine and manganese.
About 200 grams of boiled chickpeas provide 55% of the recommended daily allowance of vitamin B6.
9. Molasses:
With many essential vitamins and minerals, molasses makes a good substitute for processed sugar. This ingredient provides approximately 0.67mg serving B6 / 100g.
10. Liver:
Flesh organs, such as the liver, are rich vitamin B6 foods. However, it would be best if you went easy on your liver consumption because it has high cholesterol levels and its excessive consumption can cause you to develop other health problems.
Vitamin B6 Food Intake
The daily requirement intake of vitamin b6 is affected by several factors because it impacts several aspects of a person’s metabolism.
According to the ODS, the recommended dietary allowances (RDA) for vitamin b6 are :
- 0-6 months 0.1 mg
- 7-12 months 0.3 mg
- 1-3 years 0.5 mg
- 4-8 years 0.6 mg
- 9-13 years 1.0 mg
- 14-18 years 1.3 mg – in men’s case and 1.2 mg for women.
- 19-50 years 1.3 mg
- 51+ years 1.7 mg in men and 1.5 mg for women
- During pregnancy – 1.9 mg
- During lactation, 2.0 mg
