Foods Rich in Vitamin B6 Are Critical To Healthy Body Functions

Foods Rich in Vitamin B6

Foods rich in vitamin B6 are varied and widely available. Here are some foods that have a high content of vitamin B6. Each content amount is based on one serving size.

Why Some of These Foods Should Be Eaten Every Day

Foods high in vitamin B6, or pyridoxine, are critical for the immune, heart, circulatory, and cell production health. The B6 vitamin is the most utilized vitamin in the whole body. It regulates most of the processes in the body.

Without it, the immune health would be compromised. It helps to regulate the cells needed to produce energy for the body to burn. Even brain processes would start working improperly as the B6 vitamin affects most of the brain cell functions.

Conditions such as carpal tunnel syndrome, rheumatism, autism, tendonitis, and water retention are all affected if the body becomes deficient in pyridoxine.

A woman’s health can be helped by ensuring recommended amounts of vitamin B6 are maximized during the adolescent stage when hormone activity spikes. Other times a woman can benefit from this vitamin are during periods of PMS (premenstrual syndrome) when the vitamin assists with emotional stability. B6 also is an aid in protecting from side effects of taking oral contraceptives.

There are so many foods containing vitamin B6 that it would be foolhardy to forgo the benefits of this wonderful vitamin.

Nuts and Grains

This is the powerhouse group where the very richest B6 foods are found. Making sure foods from this food group are eaten daily will benefit the body’s vitamin B6 intake.

Some of the grains are wheat germ (3mg), wheat bran (1.4mg), fortified breakfast cereals (up to 1.5mg), and flax seeds (.18mg).

Some vitamin B6 rich nuts are hazelnuts (.60mg), peanuts (.48mg), and cashew nuts (.43mg).

Meat, Fish, and Poultry

This category is a hefty one as it has food sources rich in pyridoxine across all the protein groups.

In the meat group, the foods richest in B6 are liver (up to .7mg), rabbit (.50mg), beef tenderloin (.49mg), venison (.43mg), bacon (.27mg), and pork (.24mg).

In the fish group, the best B6 foods are yellowfin tuna (1.18mg), chinook salmon (.52mg), cod (.52mg), snapper (.52mg), and halibut (.45mg)

The poultry group’s richest pyridoxine foods are roasted chicken breast (.64mg), and roasted turkey breast (.54mg).

Vegetables and Roots

This is the category where the widest variety of B6 rich foods are. Even the pickiest eater will find foods that will tempt the palate.

These vegetables are boiled spinach (.44mg), green peas (.35mg), yams (.31mg), boiled brussel sprouts (.28mg), cooked turnip greens (.26mg), boiled collard greens (.24mg), raw bell peppers (.23mg), boiled asparagus (.22mg), steamed broccoli (.22mg), boiled cauliflower (.21mg), raw onions (.19mg), boiled cabbage (.17mg), raw crimini mushrooms (.16mg), winter squash (.15mg), and a ripe tomato (.14mg).

B6 rich roots are baked potato with skin (.42mg), garlic (.35mg), baked sweet potato with skin (.25mg), and ginger root (.05mg).

Fruits and Juices

A few fruits that contain pyridoxine are bananas (.68mg), avocado (.41mg), watermelon (.22mg),cantalope (.18mg), pineapple (.13mg), grapes (.10mg), and strawberries (.08mg).

A juice that is high in this vitamin is vegetable juice cocktail (.26mg).

Eating Foods That Contain the B6 Vitamin Will Help Maintain Good Health

In summary, by taking the time to eat some foods from these food groups on a daily basis, the maintenance of good brain functions, a healthy immune system, organ health, and strong cellular structures can be assisted.

References

Linus Pauling Institute: Vitamins, Vitamins B6 - https://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6

The Worlds Healthiest Foods: Vitamin B6 - https://whfoods.org/genpage.php?tname=nutrient&dbid=108

Mayo Clinic: Vitamins B6 - https://www.mayoclinic.com/health/vitamin-b6/NS_patient-b6/DSECTION=evidence