Vitamins Guide – VITAMIN B6
Vitamin B6-Rich Foods
Vitamin B6 is an essential nutrient that plays a crucial role in many bodily functions, including metabolism, brain development, and immune system function.
Vitamin B6 RDA
The recommended daily allowance for vitamin B6 in vitamin B6-rich foods is 1.4 mg. Unfortunately, no one food will supply this amount, although a cup of chickpeas comes close, at 1.1 mg. 
What is Vitamin B6?
Vitamin B6 is not just one substance but a group of water-soluble compounds, including pyridoxine, pyridoxal, and pyridoxamine. These are shown in the top image.
Pyridoxal (an aldehyde) and pyridoxamine (an amine) are converted into pyridoxine, a 4-methanol form of vitamin B6. As vitamin B6 is very water-soluble, it is lost from the body in the urine, so we need to constantly replenish supplies by eating vitamin b6-rich foods.
Pyridoxine as a co-factor
Pyridoxine is an essential co-factor for the action of over sixty enzymes in the human body involved in such things as the making of DNA and RNA, the synthesis of amino acids and proteins, and the metabolism of essential fatty acids and carbohydrates. It is particularly important in rapidly dividing cells in the gut, skin, hair follicles, and bone marrow.
Good sources of Vitamin B6
Excellent vitamin B6-rich foods are whole grains, liver, meat, oily fish, soy products, walnuts, bananas, leafy greens, vegetables, egg yolk, and avocado.
Benefits of Vitamin B6
There are ideas that eating adequate amounts of vitamin B6-rich foods may help to reduce retinopathy in folks with diabetes. The suggestion followed observations in 18 folks with diabetes over 28 years who, because of vitamin B6 supplementation, never developed retinopathy. The researchers said the discovery was ‘monumental’ and needed further investigation.
Some suggestions supplementing with vitamin B6 may protect against kidney stones by reducing oxalate production. Oxalate is in many kidney stones.
Vitamin B6 Deficiency
Vitamin B6 deficiency symptoms are: mouth ulcers, chapped or split lips, burning skin, headache, inflamed tongue, and anemia.
Overdosing with Vitamin B6
As in deficiency, headaches, and skin problems may occur when too much of the vitamin is consumed. Overdosing may also cause acne, gut pain, loss of appetite, and nausea.
6 Amazing Vitamin B6-Rich Foods
Listed below are nine typical vitamin B6-rich foods:
There are many delicious and nutritious vitamin B6-rich foods. Below are six of the best vitamin B6-rich foods to add to your diet.
Vitamin B6-Rich Foods: Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile and delicious source of vitamin B6. One cup of cooked chickpeas contains about 1.1 mg of vitamin B6, which is about 80 percent of the recommended daily intake for adults. In addition, chickpeas can be used in various dishes, such as hummus, salads, and stews, making them an easy and tasty way to boost your vitamin B6 intake.
Chickpeas are high in fiber
In addition to being a good source of vitamin B6, chickpeas are also high in fiber and protein, making them a great addition to any diet. They are also low in fat and calories, making them a healthy option for those looking to maintain or lose weight. In addition, chickpeas can be easily incorporated into meals by adding them to soups, curries, or roasted as a snack. So next time you’re looking for a vitamin B6-rich food, consider reaching for a can of chickpeas.
Vitamin B6-Rich Foods: Pan-Fried Beef Liver
Beef liver is a food that is often overlooked in modern diets. However, it is a rich source of essential vitamins and minerals that can provide numerous health benefits. Beef liver is a powerhouse of nutrients, containing high levels of vitamins and minerals necessary for overall health. For example, a 3.5-ounce serving of beef liver provides 0.9 mg of vitamin B6, which is 64 percent or nearly two-thirds of the recommended daily allowance. It is also rich in vitamins A, B12, and copper and is a good source of iron, zinc, and selenium. Additionally, beef liver is rich in protein and low in calories, making it a great addition to a healthy diet.
Proteins in pan-fried liver
A 3.5-ounce serving of pan-fried beef liver contains 5.7 g of protein, which is essential for building and repairing tissues in the body. It also provides 2.7 mg of iron, which is important for producing red blood cells and preventing anemia. In addition, zinc is essential for immune function, wound healing, and DNA synthesis. Finally, beef liver is a good source of selenium, with a 3.5-ounce serving providing 36.5 mg. Overall, beef liver is one of the nutrient-dense vitamin B6-rich foods that can offer a range of health benefits when consumed as part of a balanced diet.
Vitamin B6-Rich Foods: Tuna
In addition to vitamin D and omega-3 fatty acids, tuna is one of the best vitamin B6-rich foods. This essential vitamin plays a crucial role in maintaining healthy skin and hair, supporting a robust immune system, and promoting the production of healthy bone marrow. A 3-ounce serving of tuna can provide 0.9mg of the vitamin or 64 percent of the recommended daily allowance of vitamin B6. So, if you want to boost your overall health and wellness, consider adding more tuna to your diet.
Tuna is good for metabolism
Pyridoxine is essential for the body’s metabolism and helps to convert food into energy. It also plays a role in the production of neurotransmitters, which are important for brain function and mood regulation. So, whether you enjoy tuna in a salad, sandwich, or sushi roll, you can feel good knowing you’re also getting a healthy dose of vitamin B6 from vitamin B6-rich foods.
Vitamin B6-Rich Foods: Salmon
Salmon is not only a great source of protein and omega-3 fatty acids, but it is also a vitamin B6 powerhouse. A three-ounce serving of cooked salmon contains about 0.6 mg of vitamin B6, which is about 43 percent of the recommended daily intake for adults. Try grilling or baking salmon for a delicious and nutritious meal.
Salmon is also rich in minerals
In addition to being a great source of vitamin B6, salmon is also rich in other important nutrients like vitamin D and selenium. It’s also a low-calorie, low-fat protein source, making it an excellent choice for those looking to maintain a healthy diet. To get the most out of your salmon, pair it with other vitamin B6-rich foods like sweet potatoes, spinach, or chickpeas for a well-rounded meal.
Vitamin B6-Rich Foods: Potatoes
Did you know that potatoes are a great source of vitamin B6? One medium-sized potato contains about 0.4 mg of vitamin B6, which is about 28 percent of the recommended daily intake for adults. So whether you prefer them baked, mashed, or roasted, adding potatoes to your diet is an easy way to boost your vitamin B6 intake. Plus, they’re a versatile and delicious addition to any meal.
Potatoes are high in vitamin C
In addition to being a good source of vitamin B6, potatoes also provide other vital nutrients like potassium, fiber, and vitamin C. To get the most nutritional benefit from potatoes, try to eat them with the skin on, as this is where most of the fiber and nutrients are found. You can also experiment with different cooking methods and flavorings to keep things interesting. For example, try making oven-baked sweet potato fries, mashed potatoes with garlic and herbs, or a hearty potato soup with vegetables and beans. With so many delicious options, there’s no reason not to add more potatoes to your diet.
Vitamin B6-Rich Foods: Pistachios
Pistachio nuts are not only a tasty snack but also a great source of vitamin B6. One ounce of pistachios contains about 0.4 mg of vitamin B6, which is about 28 percent of the recommended daily intake for adults. Plus, they are packed with other nutrients like protein, fiber, and healthy fats. So, next time you’re looking for a healthy snack, reach for a handful of pistachios!
Pistachios are rich in minerals
In addition to being a great source of vitamin B6, pistachios also contain other essential nutrients like potassium, magnesium, and antioxidants. In addition, they have been shown to help lower cholesterol levels and improve heart health. Also, their crunchy texture and delicious flavor make them a satisfying snack. Try adding pistachios to your morning yogurt or oatmeal, or sprinkle them on top of a salad for some extra crunch.
Vitamin B6-Rich Foods: Turkey
Turkey is not only a popular protein source, but it’s also a great source of vitamin B6. A 3-ounce serving of cooked turkey contains about 0.5 mg of vitamin B6, which is about 25 percent of the recommended daily intake for adults. In addition, Turkey can be enjoyed in various ways, such as roasted, grilled, or in a sandwich, making it an easy and delicious way to boost your vitamin B6 intake.
Turkey is low in fat
In addition to being a good source of vitamin B6, turkey is also low in fat and high in protein, making it a healthy choice for those looking to maintain a balanced diet. It’s also a versatile ingredient that can be used in a variety of dishes, from salads to soups to stir-fries. So next time you’re looking for vitamin B6-rich food, consider adding turkey to your plate.
Vitamin B6 Supplementation
Due to vitamin B6's high water solubility and that it gets excreted in the urine, it is wise the top-up with the vitamin via supplementation. There is no better way to do this than supplementing with ALL 16 essential vitamins at the same time, not just vitamin B1. Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:
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