Vitamin B6 is vital for the proper function of various systems in the body, including the immune system and nervous system. This is a water-soluble vitamin that helps in the maintenance of the metabolism of red blood cells. Deficiency in this vitamin can lead to various health concerns, such as anemia, convulsions, confusion, depression, and skin inflammation. Foods high in vitamin B6 must be taken to meet the level of this vitamin that you need. Too much of vitamin B6 can however be risky as it can damage the nerve on the legs and arms so make sure that you take only within the percent daily value or DV, which is 2 mg. Here are some of the foods that are good sources of vitamin B6.
One cup or 180 grams of cooked spinach contains 0.44 mg of vitamin B6 or 22% DV. It’s also perfect for those who wish to lose weight as it only has 0.47 grams fat and 41 calories. This leafy green vegetable is also rich in vitamins E, C, K, and E, as well as magnesium, manganese, copper, iron, and calcium.
One cup of puréed or 230 grams of avocados yields 0.66 mg of vitamin B6 or 33% DV. This creamy fruit is also a good source of vitamins K, E, and C, potassium, magnesium, folate, niacin, and riboflavin. It contains fat, but most of it is good fat, which is known to relieve inflammation. It’s also high in fiber, and it is effective in helping lower the level of bad cholesterol in the body.
One cup or 225 grams of mashed banana contains 0.33 mg or 41% DV of vitamin B6. A medium sized banana has only small amount of fat, which is around 0.39 grams. It’s also high in potassium, vitamin C, fiber, and manganese. Some of its health benefits include overcoming depression, relieving muscle cramps, reducing swelling, and soothing of digestive tract.
4. Lean Beef Rib
Lean beef, especially the rib part, contains a high amount of vitamin B6. Every pound or 454 grams of this has 3.10 mg or 155% DV. This is more than the recommended amount per day, so you may want to reduce the portion. Other beef cuts also have high vitamin B6, including rib eye and filet steak with 28% DV and sirloin steak with 29% DV for every 3-ounces.
Prunes have been used as a remedy for digestive problems for years. They can help protect the heart from diseases, and prevent obesity, as well as diabetes. These fruits, especially those dried, are rich in vitamin B6 as they contain 0.98 mg or 48% DV per cup or per 132 grams. Other dried fruits that are also fantastic sources of this vitamin are raisins with 14% DV and dried apricots with 16% DV per half cup.
6. Sirloin Pork
Cooked sirloin pork offers 0.23 mg or 11% DV of vitamin B6 per ounce or 28 grams. It’s also rich in protein and vitamin B1, which are vital in the repair and growth of muscles. Other cuts of pork are also rich in vitamin B6, such as pork chops with 30% DV, pork tenderloin with 31% DV, and ground pork with 36% DV.
Turkey contains 0.23 mg or 11% DV of vitamin B6 per ounce or 28 grams. It’s also a rich source of phosphorus, potassium, zinc, iron, and of course protein. Other poultry products are also high in this vitamin. Per 3-ounces of the following poultry products contain good amount of vitamin B6. Chicken wings has 26% DV, chicken breast with 28% DV, and fat free ground turkey with 46% DV.
Every ounce or 28 grams of cooked tuna contains 0.29 mg or 15% DV of vitamin B6. It’s also rich in omega 3 fatty acids, which is good for the heart. Other fishes that are also good sources of this vitamin are herring with 22% DV, swordfish with 26% DV, halibut with 27% DV, salmon with 29% DV, and wild salmon with 40% DV.
9. Pistachio Nuts
Pistachio nuts are good for the heart and they are effective in the management of weight. They can also prevent hypertension, diabetes, and digestive problems. These nuts are good sources of vitamin B6 as every cup or 123 grams contain 1.39 mg or 69% DV of vitamin B6. Other nuts that are also rich in this vitamin are cashes with 4% DV, macadamia with 5% DV, peanuts with 6% DV, walnuts with 8% DV, and hazelnuts with 9% DV per ounce.
10. Sunflower Seeds
Sunflower seeds are rich in essential nutrients including selenium, vitamin E, phosphorus, thiamine, and copper. It has high amount of B vitamins, including vitamin B6. One cup or 140 grams of sunflower seeds contains 1.88 mg or 94% DV of the said vitamin. Other seeds that contain vitamin B6 are squash and pumpkin seeds with 2%, flaxseeds with 7%, and sesame seeds with 11% per ounce.
Something to Takeaway
Be sure to get the recommended amount of vitamin B6 to take each day to ensure the proper function of the body and avoid problems caused by a deficiency in this vitamin. However, be careful not to go over the ideal level as taking more than what you need may also cause problems.