Vitamin B6 or pyridoxine is a water-soluble vitamin that is extremely crucial for proper maintenance of metabolism, the nervous and immune systems and lots of other bodily functions.
One must intake enough B6-rich foods in order to avoid several health issues associated with the lack of vitamin B6 such as skin inflammation, depression, confusion, strokes, convulsions, and anemia.
However, it is suggested to resort to natural vitamin B6 sources as synthetic supplements at times lead to an overdose which can affect your nervous system adversely and can cause sensory damage.
Top 10 Vitamin B6 Rich Foods
There are innumerable natural and synthetic sources of vitamin B6. Natural sources include vegetable, fruits, meat, nuts, and grains.
Almost all types of meat contain a handsome amount of vitamin B6. Poultry products such as turkey and chicken supply more or less ½ mg vitamin B6 per three-ounce servings. Similarly, beef also contains high concentrations of this vitamin besides various other nutrients. You can easily incorporate meats in your routine diet through simple recipes and snacks.
Vitamin B6 can also be found in different fish such as tuna, trout, salmon, halibut, snapper, cod and so on. The dosage of vitamin B6 present in one serving of tuna is just enough to satisfy about half of your daily requirements. Baked salmon or snapper provide you with over half mg vitamin B6 per serving.
While most vegetables usually hold significant amounts of vitamin B6, those with the highest density include spinach, red bell peppers, peas, broccoli, asparagus, yams, unpeeled baked potatoes, and turnip green. Besides being rich in B6, these largely low-fat veggies also contain several other health-benefiting vitamins and nutrients.
Banana is the best example of vitamin B6 rich fruits. 100g of banana supplies 0.30mg of vitamin B6. Consume it as plain fruit or add it into a fruit salad to draw its nutritional benefits.
5. Seeds and Nuts
Seeds and nuts are also decent dietary sources of vitamin B6. One cup of sunflower seeds contains 1.1 mg vitamin B6 whereas a 100g serving of whole roasted sesame seeds provides 0.8mg. Try adding sesame or sunflower seeds in salads or even sandwiches to supplement your vitamin B6 intake. Cashews, hazelnuts, pistachios, and peanuts are also rich sources of vitamin B6 that can be easily consumed plain as a snack or can also be incorporated into different recipes.
6. Dried Herbs and Spices
Various dried herbs and spices are also rich in vitamin B6. Although they are not used in large portions, adding a few additional pinches to your regular sauces and soups is an ideal way to make your diet vitamin B6 rich. One tablespoon of red chili powder and paprika supplies you with 0.29mg and 0.28mg B6 respectively. Dried garlic, tarragon, ground sage, basil, chives, dried spearmint, savory, turmeric, rosemary, dill, bay leaves, onion powder, marjoram, and oregano are some other good herbal sources of vitamin B6.
7. Bran and Wholegrain
Raw crude rice, wheat bran, and other whole grains are also among the most valuable sources of several essential nutrients including B6 vitamin. Do incorporate them in muffins, waffles, pastry dough, pizza dough, brown bread and bran cereals, etc.
8. Beans and Legumes
Incorporating legumes and beans in your diet is a great way to keep up the level of vitamin B6 in your body. Kidney beans, soybeans, chickpeas, and lentils are the finest alternatives to go for in order to ward off vitamin B6 deficiency.
9. Molasses and Sorghum Syrup
High in a number of essential vitamins and minerals, molasses and sorghum syrup make a good substitute for processed sugar and corn syrup. Both these ingredients are known to offer approximately 0.67mg of B6 /100g serving.
Organ meat such as liver is one more splendid source of vitamin B6. However, one should go easy on the consumption of the liver as it is high in cholesterol too and its excessive consumption can lead you to develop other health concerns.
Vitamin B6 Rich Snack Ideas
- A single baked sweet potato makes a perfect snack
- If you have favorite fortified breakfast cereal, try it dry or with milk
- Dried fruit is a great B6 snack, just be wary of excess sugar
- Pistachios or roasted hazelnuts are also good in moderation
- Sunflower seeds are a quick, natural infusion of B6
- Natural vegetable juices can offer B6, but beware of added sugar
- Prune juice isn’t for everyone, but there’s no arguing with its health benefits
- Canned chickpeas make for a surprisingly decent snacking food
- If you’re looking for something a little more filling, some long-grained brown rice is a good place to start.
The nutrients from vitamin B6 family are essential for important functions throughout your body. These functions include decreasing stress as well as controlling overall good health. It’s available in supplement form, but it is always best to take in your vitamins through foods.