Fruits With Vitamin B6 is beneficial for your brain and also a boon for pregnant women. This vitamin even contributes to DNA synthesis, therefore preventing cancer development. B6 is well known to be used in the production of antibodies, which are vital in the body’s immune system. Also it is used in blood pressure regulation, fat and protein metabolism and cell division. India is rich in Vitamin B6 containing fruits that help you to overcome stress and keep your mind healthy.
10 Vitamin B-6 Rich Foods
Vitamin B-6, or pyridoxine, is one of eight B vitamins. The nutrients from this essential vitamin family are necessary for vital functions throughout your body. These functions include reducing stress as well as maintaining overall good health.
Vitamin B-6 is often lacking in the average American diet. It’s available in supplement form, but you can also up your intake with these 10 foods. It’s always best to take in your vitamins through foods.
1. Milk
A vitamin B-6 deficiency can cause serious health problems. Having too little can negatively affect your central nervous system. This is especially true for children. Making sure both kids and adults drink milk every day can help keep levels high.
One cup of cow or goat’s milk provides 5 percent of the recommended daily value of vitamin B-6. Skim and 1 percent milk are low-fat, nutritious choices. Milk also provides high amounts of vitamin B-12 and calcium. If downing a glass of milk isn’t your cup of tea, try pouring it over a fortified low-sugar breakfast cereal instead.
2. Ricotta cheese
Vitamin B-6 is a water-soluble vitamin, found in the whey protein content of cheese. The more whey the cheese has, the more B-6 it is likely to contain. Other water-soluble nutrients found in whey include thiamin (vitamin B-1), riboflavin (vitamin B-2), folate, and niacin (vitamin B-3). The cheese highest in whey is ricotta.
Adored for its smooth texture and mellow taste, ricotta is commonly found in many Italian specialties, including lasagna and cheesecake. It’s also used in quiche and in pancakes, such as this delicious lemon and blueberry version.
3. Salmon
This heart-healthy fish has one of the highest concentrations of vitamin B-6 available in food. B-6 is important for adrenal health. Your adrenal glands produce important hormones, including cortisol, adrenalin, and aldosterone. Hormones produced in the adrenals help regulate blood pressure and work to control blood sugar. Salmon is rich in many other nutrients and is a great low-fat source of protein.
Salmon can be found on many restaurant menus. If you cook salmon at home, look for wild varieties. These have higher concentrations of B-6 than farmed salmon. Try experimenting with different spices and preparation techniques. Salmon can be broiled, grilled, sautéed, baked, and stir-fried. It’s delicious teriyaki-style, baked with low-sugar teriyaki sauce, sesame seeds, crushed garlic, and lime.
4. Tuna (yellowfin and albacore)
Vitamin B-6 helps produce hemoglobin, the protein that carries oxygen through your blood. Very high concentrations of B-6 can be found in tuna, especially in the yellowfin and albacore varieties. The highest B-6 concentrations are found in tuna steak, although canned tuna can also contain significant levels. Like salmon, it’s high in those health omega-3 fatty acids found in cold-water fish. If you’ve got 30 minutes to spare, try this garlic herbed grilled tuna steak recipe from Taste of Home.
5. Eggs
No matter how you cook them, two eggs provide 10 percent of the recommended daily value for vitamin B-6, as well as protein and other nutrients. Eggs are a versatile food, packed with nutrition. They make the perfect breakfast, but they also serve as an easy-to-prepare lunch, brunch, or dinner. Try this recipe for frittata the next time you can’t think of what to cook, or whip up a veggie-filled omelet for added fiber.
Watch this video to learn the benefits of vitamin D, plus information about downsides, how much you need, and foods that are rich in vitamin D.
6. Chicken liver
This highly nutritious food is not as popular as it once was, but it’s a great source of protein, folate, and vitamin A, as well as B-6 and B-12. B-6 helps your body to break down and use protein efficiently. Chicken livers are delicious, easy to make, and inexpensive. Try a chicken liver sauté with green peppers and onions. The only seasonings needed are a pinch of salt and pepper. Try to resist overcooking the livers, as this can make them rubbery.
7. Beef
Meat, including hamburger and steak, often gets a bad nutrition rap. Beef can be high in fat, but it also provides significant amounts of protein and other nutrients, including vitamin B-6. If you opt for beef that is grass-fed and lean, you can benefit from the nutrition while eliminating much of the fat. Meat is a highly versatile, year-round food. In cold weather, it can be made into cozy beef barley soup or stew. In warmer weather, it’s perfect for barbecues.
8. Carrots
One medium carrot stick supplies as much vitamin B-6 as a glass of milk, plus fiber and very high amounts of vitamin A. You can eat carrots raw, cooked, or liquefied in a smoothie or juice. Vitamin B-6 helps to form the protein sheath around your nerve cells, called myelin. Chop up carrots to make carrot raisin salad or toss them into a vegetable stir-fry — both great ways to add this all-important nutrient to your diet.
9. Spinach
Vitamin B-6 helps to make antibodies, which help stave off infections and disease. Spinach is high in B-6, as well as in vitamins A and C, plus iron. For a real treat, try folding this versatile green into rolled Italian meatloaf. It’s also terrific in an omelet or as a fresh salad with cranberries and almond slivers.
10. Sweet potato
Despite their sweet taste, sweet potatoes are not a guilty pleasure. One medium-sized spud supplies 15 percent of the recommended daily value for vitamin B-6. Sweet potatoes also have lots of fiber, vitamin A, and magnesium.
Vitamin B-6 helps your body to regulate glycogen, the stored energy housed in your liver and muscles. Try folding a baked sweet potato into your diet once or twice a week. Or, bake a few at a time, and use the leftovers as the top layer for shepherd’s pie or as home fries.
Top 10 Foods Highest in Vitamin B6
Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine) is a water-soluble vitamin necessary for processing amino acids in the body, which form the building blocks of proteins and some hormones. It is involved in red blood cell metabolism, proper functioning of the nervous and immune systems, and various other bodily functions.
A long-term deficiency in vitamin B6 can lead to skin inflammation (dermatitis) depression, confusion, convulsions, and even anemia. Recent studies also suggest that a diet low in vitamin B6 increases the risk of heart disease.
Conversely, too much vitamin B6 taken from supplements can lead to nerve damage in the arms and legs.
Foods high in vitamin B6 include fish, chicken, tofu, pork, beef, sweet potatoes, bananas, potatoes, avocados, and pistachios. The daily value (DV) for vitamin B6 is 1.7mg per day.
Below is a list high vitamin B6 foods sorted by a common serving size, see the nutrient ranking of all foods high in vitamin B6 to sort by 100 grams or 200 calories.
Foods High in Vitamin B6
1Salmon
| Vitamin B6 per 6oz Fillet | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 1.6mg (94% DV) | 0.9mg (56% DV) | 1mg (61% DV) |
Nutrition Facts for Wild Atlantic Salmon (Cooked).
More Fish High in Vitamin B6
- 104% DV in a 6oz tuna fillet
- 46% DV in a 6oz snapper fillet
- 43% DV in a 5.5oz mahi-mahi fillet
See all fish high in vitamin B6.
2Lean Chicken Breast
| Vitamin B6 in a 6oz Breast | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 1.6mg (92% DV) | 0.9mg (54% DV) | 1.2mg (69% DV) |
Nutrition Facts for Lean Chicken Breast (Cooked).
More Poultry High in Vitamin B6
- 108% DV in 6oz of ground turkey
- 81% DV in 6oz of roast turkey breast
- 33% DV in a roast chicken thigh
See all meat high in vitamin B6.
3Fortified Tofu
| Vitamin B6 per Cup | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 1.1mg (66% DV) | 0.5mg (29% DV) | 1.1mg (64% DV) |
Nutrition Facts for Extra Firm Fortified Tofu.
More Soy Products High in Vitamin B6
- 24% DV in 1 cup of edamame (green soybeans)
- 21% DV in 1 cup of tempeh
- 14% DV in 1 cup of tofu (unfortified)
4Lean Pork Chops
| Vitamin B6 in a 6oz Chop | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.9mg (54% DV) | 0.5mg (32% DV) | 0.6mg (32% DV) |
Nutrition Facts for Pork Chops (Lean)
More Pork High in Vitamin B6
- 37% DV in 3oz of pork tenderloin
- 33% DV in 1 cup of cured ham
- 28% DV in 1oz of salami
See all meat high in vitamin B6.
5Beef (Skirt Steak)
| Vitamin B6 per 6oz Steak | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.8mg (48% DV) | 0.5mg (28% DV) | 0.4mg (21% DV) |
Nutrition Facts for Skirt Steak
More Red Meat High in Vitamin B6
- 41% DV in 3oz of beef roast
- 28% DV in 3oz of buffalo sirloin
- 21% DV in a 3oz beef hamburger
See all meat high in vitamin B6.
6Sweet Potatoes
| Vitamin B6 per Cup Mashed | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.6mg (35% DV) | 0.2mg (14% DV) | 0.5mg (27% DV) |
Nutrition Facts for Mashed Sweet Potatoes.
More Vegetables High in Vitamin B6
- 26% DV in 1 cup of spinach
- 23% DV in 1 cup of acorn squash
- 20% DV in 1 cup of peas
See all vegetables high in vitamin B6.
7Bananas
| Vitamin B6 per Cup Sliced | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.6mg (32% DV) | 0.4mg (22% DV) | 0.8mg (49% DV) |
Nutrition Facts for Bananas.
More Fruits High in Vitamin B6
- 12% DV in 1 cup of mango pieces
- 11% DV in 1 cup of pineapple chunks
- 9% DV in 1 cup of honeydew melon balls
See all fruits high in vitamin B6.
8Potatoes
| Vitamin B6 in a Medium Potato | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.5mg (32% DV) | 0.3mg (18% DV) | 0.7mg (39% DV) |
Nutrition Facts for Baked Potatoes (With Skin).
See all vegetables high in vitamin B6.
9Avocados
| Vitamin B6 per Avocado | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.5mg (30% DV) | 0.3mg (15% DV) | 0.3mg (19% DV) |
Nutrition Facts for Avocados
See all fruits high in vitamin B6.
10Pistachio Nuts
| Vitamin B6 per 1 Oz Handful | Vitamin B6 per 100g | Vitamin B6 per 200 Calories |
|---|---|---|
| 0.5mg (28% DV) | 1.7mg (100% DV) | 0.6mg (36% DV) |
Nutrition Facts for Pistachio Nuts
More Nuts and Seeds High in Vitamin B6
- 25% DV in 10 roasted chestnuts
- 22% DV in 1oz of dried sunflower seeds
- 9% DV in 1oz of walnuts
Try to find raw pistachios or walnuts as roasting destroys some of the vitamin B6. See all nuts and seeds high in vitamin B6.
Vitamin B6 Rich Foods Sources, Fruits & Vegetables
Vitamin B6 deficiency can lead to mood instability, depression, Alzheimer’s disease, anaemia, PMS, nausea during pregnancy, cancer and many more issues. Dietary intake of vitamin B6 foods at a recommended level can help to combat these diseases.
In this piece, you will find several lists of vitamin B6 rich foods. Read along!
Before that, let’s learn some important functions of vitamin B6.
What Is Vitamin B6?
Vitamin B6 is a water-soluble vitamin found in many foods such as cereals, meat, vegetables, beans, and eggs.
It is one of the eight B vitamins that acts as a co-enzyme and performs various tasks in the body. Vitamin B6 is associated with more than 100 enzymatic reactions and mostly works on protein metabolism.
Vitamin B6 (also known as pyridoxine) plays a crucial role in cognitive development in regulating homocysteine levels. In addition, this B-group vitamin is actively involved in haemoglobin formation, gluconeogenesis and glycogenolysis, and immune function.
From the versatile functions and benefits of Vitamin B6, individuals can understand the necessity of consuming foods containing vitamin B6.
Read on to know some of the best vitamin B6 food sources.
What Are the Top Food Items Rich in Vitamin B6?
Wondering in which food vitamin B6 is found?
The following vitamin B6 foods list will answer all your queries!
But, before we discuss vitamin B6 sources separately, take a glance at the foods containing the highest level of B6.
- Mamey Sapote (fruit) has the highest level of B6 (0.7 mg), which accounts for 42% DV.
- Dried Pasilla Peppers (vegetable) has 4.2 mg vitamin B6, which accounts for 249% DV.
Note: % DV refers to Percent Daily Value. This code on the food label explains what nutrients are available in one serving of a particular food. For example, if a food label states 2% DV vitamin B6, it means it supplies 2% of nutrients in one serving that individuals need to take each day.
Below are mentioned the vitamin B6 foods separately, along with their nutrient levels and recommended state of consumption.
Take a look!
Top Fruits Rich in Vitamin B6
Vitamin B6 is present in a wide variety of fruits. Here is a list of vitamin B6 rich fruits.
Data source:
- Mamey sapote (0.7 mg, 42% DV)
- Prunes (0.7 mg, 42% DV)
- Low-moisture apricots (0.5 mg, 31% DV) (Dried)
- Bananas (0.4 mg 22% DV)
- Durian (0.3 mg 19% DV)
- Plantains green (0.3 mg 16% DV) (Fried)
- Yellow plantains (0.3 mg 17% DV) (Fried)
- Jackfruit (0.3 mg 19% DV)
- Apples dehydrated (Low moisture), sulphured (0.3 mg 16% DV) (Uncooked)
- Cherimoya (0.3 mg 15% DV)
- Sweetened mango (0.3 mg, 20% DV) (Dried)
- Avocados (0.3 mg, 15% DV)
- California avocados (0.3 mg, 17% DV)
- Zante currants (0.3 mg, 17% DV)
- Golden seedless raisins (0.3 g 19% DV)
- Lemon peel (0.2 mg, 10% DV) (Raw)
- Casaba melon (0.2 mg, 10% DV)
- Plantains (0.2 mg 12% DV) (Cooked)
- Dates (0.2 mg 10% DV)
- Pineapple (0.1 mg, 6% DV) (Traditional)
Those looking for the best vitamin B6 fruits in India can choose bananas and avocados as they contain a high level of this essential nutrient.
Top Vegetables Rich in Vitamin B6
Most of the vegetables contain a decent amount of vitamin B6, but some vegetables have a higher level of this nutrient.
Thinking about which vegetables have vitamin B6 at a significant amount?
Read through the following list of vitamin B6 rich vegetables to get a comprehensive idea.
Data source:
- Pasilla peppers (4.2 mg, 249% DV) (Dried)
- Ancho peppers (3.5%, 208% DV) (Dried)
- Peppers, sweet, red, freeze (2.2 mg, 131% DV) (Dried)
- Chives (2 mg, 117% DV) (Dried)
- Shallots, freeze (1.7 mg, 99% DV) (Dried)
- Onions dehydrated flakes (1.6 mg, 94% DV)
- Parsley (1.4 mg, 81% DV) (Freeze-dried)
- Garlic (1.2 mg, 73% DV)
- Drumstick leaves (1.2 mg, 71% DV) (Raw)
- Leeks (Bulb and lower-leaf portion) (1.2 mg, 71% DV) (Freeze-dried)
- Carrot (1 mg, 61% DV) (Dehydrated)
- Pepeao (1 mg, 56% DV) (Dried)
- Shiitake mushrooms (1 mg, 57% DV) (Dried)
- Hearts of palm (0.8 mg, 48% DV) (Raw)
- Potato flour (0.8 mg, 45% DV)
- Radishes (0.6 mg 36% DV) (Oriental dried)
- Fireweed leaves (0.6 mg, 37% DV) (Raw)
- Jute potherb (0.6 mg, 35% DV) (Raw)
- Kanpyo (0.5 mg, 31% DV)
- Hungarian peppers (0.5 mg, 30% DV)
From the list mentioned above, individuals can learn which vegetable has vitamin B6 and the amount as well.
Till now, we have discussed the various vitamin B6 fruits and vegetables. Next, let’s focus on how much vitamin B6 is present in meats, nuts and seeds, oils, etc.
Top Nuts and Seeds Rich in Vitamin B6
Data source:
- Pistachio nuts (1.7 mg, 100% DV)
- Sunflower seeds ( 1.3 mg, 79% DV) (Dried)
- Safflower seeds (1.2 mg, 69% DV)
- Pistachio nuts (1.1 mg, 66% DV) (Roasted dry)
- Sunflower seeds (0.8 mg, 47% DV) (Roasted dry)
- Sesame seeds (0.8 mg, 46% DV) (Whole dried)
- Sesame seeds (0.8 mg, 47% DV) (Toasted)
- Breadnut tree seeds (0.7 mg, 40% DV) (Dried)
- Acorns (0.7 mg, 41% DV) (Dried)
- Chestnuts (0.7 mg, 39% DV) (European, dried and unpeeled)
- Beechnuts (0.7 mg, 40% DV) (Dried)
- Chinese chestnuts (0.7 mg, 39% DV) (Dried)
- Japanese chestnuts (0.7 mg, 39% DV) (Dried)
- Butternuts (0.6 mg, 33% DV) (Dried)
- Hazelnuts (0.6 mg, 33% DV)
- Hemp seeds (0.6 mg, 35% DV)
- Lotus seeds (0.6 mg, 37% DV) (Dried)
- Ginkgo nuts (0.6 mg, 38% DV) (Dried)
- Black walnuts (0.6 mg, 34% DV) (Dried)
- Flax seeds (0.5 mg, 28% DV)
Top Fats and Oils Rich in Vitamin B6
Digging the internet with “which oil contains vitamin B6?”
Then, read the list mentioned below!
Data source:
- Margarine-like vegetable oil spread, 60% fat tub with salt (3.8 mg, 221% DV)
- Margarine-like vegetable oil spread, 60% fat tub with salt with added vitamin D (3.8 mg, 221% DV)
- Margarine-like spread whipped tub salted (3.2 mg, 188% DV)
- Table fat Nfs (1.5 mg, 88% DV)
- Oil or table fat Nfs (0.8 mg, 44% DV)
- Margarine-like vegetable oil spread unspecified oils approximately 37% fat with salt (0.4 mg, 23% DV)
- Salad dressing mayonnaise soybean and safflower oil with salt (0.6 mg, 34% DV)
- Salad dressing Italian dressing commercial regular (0.1 mg, 4% DV)
- Salad dressing Italian dressing reduced fat without salt (0.1 mg, 4% DV)
- Salad dressing bacon and tomato (0.1 mg, 5% DV)
- Dressing honey mustard fat-free (0.1 mg, 3% DV)
- Korean dressing or marinade (0.1 mg, 4% DV)
- Italian salad dressing (0.1 mg, 3% DV)
- Fatback (0.1 mg, 4% DV) (Cooked)
- Salad dressing peppercorn dressing commercial regular (0.1 mg, 4% DV)
- Low-fat French salad dressing (0.1 mg, 3% DV)
- Russian Dressing (0.1 mg, 6% DV)
- Salad dressing, French dressing, reduced-fat (0.1 mg, 3% DV)
- Cream, half-and-half (0.1 mg, 3% DV)
- Cream Ns as to light heavy or half-and-half (0.1 mg, 3% DV)
Top Animal Foods Rich in Vitamin B6
Here is a list of animal foods that contain the highest level of vitamin B6.
1) Fish
Data source:
- Skipjack (1 mg, 58% DV) (Cooked)
- Yellowfin tuna (1 mg, 61% DV) (Cooked)
- Skipjack tuna (0.9 mg, 50% DV) (Raw)
- Atlantic cod (0.9 mg 59% DV) (Dried salted)
- Wild Atlantic salmon (0.8 mg, 48% DV) (Raw)
- Whelk (0.7 mg, 38% DV) (Cooked)
2) Meats
Data source:
- Ruffed Grouse breast meat, skinless (1.3 mg, 75% DV) (Raw)
- Chicken Broiler or Fryers breast skinless boneless meat only cooked grilled (1.2 mg, 68% DV)
- Fat-free ground turkey (1.1 mg, 64% DV)
- Canada Goose breast meat skinless (1.1 mg, 63% DV) (Raw)
- Beef variety meats and by-products liver (1.1 mg, 64% DV) (Raw)
- Emu full rump cooked broiled (1 mg, 58% DV)
3) Dairy and Egg Products
Data source:
- Egg yolk (0.7 mg, 44% DV) (Dried)
- Whey powder (0.6 mg, 36% DV) (Acid) (Dried)
- Sweet whey powder (0.6 mg, 34% DV) (Dried)
- Non-fat American cheese (0.6 mg, 33% DV)
- Eggs (0.5 mg, 29% DV) (Dried)
- Feta cheese (0.4 mg, 25% DV)
- Egg yolk (0.4 mg, 21% DV) (Raw)
- Buttermilk (0.3 mg, 20% DV) (Dried)