Top 9 Vitamin B6 Foods

Also called pyridoxine, vitamin B6 is a water-soluble vitamin and part of the vitamin-B complex group. You need this essential nutrient to stay healthy. Many chemical reactions cannot occur in your body without the availability of sufficient vitamin B6. Moreover, it plays a role in the formation of heme in red blood cells that transport oxygen to all part of your body. You do not always need to take multivitamin supplements to increase your intake of vitamin B6. You can find a long list of vitamin B6 foods to get more of it and stay healthy.

Foods Rich in Vitamin B6

Your body cannot produce energy in the absence of vitamin B6, and it is essential for other chemical processes as well. Here are some foods to include in your diet to get vitamin B6.

1. Meat

You can find vitamin B6 in many types of meat. Turkey, chicken, pork, and beef are all great sources of this essential vitamin. You get about 0.64mg of B6 from one serving of roasted chicken breast – the same serving of turkey provides you with 0.54mg of vitamin B6. It is easy to include meat in your diet, so it is one of the simplest ways to increase your B6 intake.

2. Fish

Meats certainly provide you with a good dose of vitamin B6, but they are also high in fats. This is why many people turn to fish to increase their intake of vitamin B6, which is definitely one of the best vitamin B6 foods. You can opt for trout, halibut, salmon, snapper, and tuna. A single serving of yellow-fin tuna provides you with 1.8mg of vitamin B6, making it one of the best dietary sources of this essential vitamin. You get 0.52mg of this nutrient from a serving of baked snapper, whereas the same serving of halibut offers 0.45mg.

3. Seeds and Nuts

You can also include seeds and nuts in your diet to get more of vitamin B6. You get 1.1mg of vitamin B6 from a cup of sunflower seeds. You get up to 0.8mg of B6 from a serving (100g) of roasted sesame seeds. You can easily add sunflower or sesame seeds in salads. You can also opt for hazelnuts, cashews, peanuts, and pistachios to get vitamin B6 in an easy way mainly because you can incorporate them in many recipes.

4. Cereal

Both cold and hot ready-to-eat cereals provide you with a good amount of vitamin B6. Cold cereals may provide you with 1.8mg to 21.1mg of iron, whereas hot cereals may provide you with up to 8.1mg of iron. You may also get a good dose of calcium from these cereals, so be sure to check the label to know what you get.

5. Liver

Organ meat like liver may be very high in cholesterol, but it is still a fine source of vitamin B6. You can certainly include it in your diet, but you should eat in moderation because of its high cholesterol content. You may end up developing other health concerns if you include too much of organ meat in your diet.

6. Beans and Legumes

Looking for vitamin B6 foods? Lentils, chickpeas, and soybeans are all examples of some of the richest sources of vitamin B6. You can also include kidney beans in your diet to increase your intake of vitamin B6. You get about 1.13mg of B6 from a cup of chickpeas. A single serving of these beans and legumes will help you reach your recommended daily intake of vitamin B6.

7. Dried Herbs and Spices

You can include dried herbs and spices in your diet to get enough of vitamin B6 on a regular basis. You can add a few pinches of these spices and herbs to your soups and sauces to get a good amount of vitamin B6. A single tablespoon of paprika and red chili powder offers 0.28mg and 0.29mg of vitamin B6 respectively. Other great herbal sources of vitamin B6 are ground sage, tarragon, dried garlic, dried spearmint, chives, basil, dill, rosemary, turmeric, savory, marjoram, onion powder, and oregano.

8. Molasses and Sorghum Syrup

Packed with several minerals and vitamins, molasses and sorghum syrup are some of the best vitamin B6 foods. A 100g serving of these provide you with 0.67mg of B6. Replacing processes sugar and corn syrup with molasses and sorghum syrup will provide you with many other health benefits as well.

9. Potatoes

Yet another great source of vitamin B6 may already be in your kitchen. Simply include potatoes in your diet to reach your recommended daily intake of B6. Having homemade hashed brown potatoes for breakfast is one healthy option. A single cup of hashed brown potatoes provides you with 0.73mg of vitamin B6. Moreover, you also get a good supply of potassium from this vegetable. Just keep in mind that you should opt for organic potatoes to get all its benefits.  

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