Vitamin B-6 (pyridoxine, pyridoxal, pyridoxamine) is a water soluble vitamin necessary for the proper maintenance of red blood cell metabolism, the nervous system, the immune system, and many other bodily functions.
Over time, a deficiency in vitamin B-6 can lead to skin inflammation (dermatitis) depression, confusion, convulsions, and even anemia. Recent studies also suggest that a diet low in vitamin B6 increases risk of heart attack. Conversely, too much vitamin B6 taken from supplements can lead to nerve damage in the arms and legs. The DV for vitamin B6 is 2mg per day, according to fitday.com.
Meats:
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, according to fitday.com.
Turkey: vitamin B6 in 100g- 0.81mg
Fish:
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.
Tuna fish: vitamin B6 in 100g- 1.04mg
Nuts and Seeds
Peanuts, sunflower seeds, cashews and hazelnuts, which contain 0.6mg of 6 per serving - are all good sources of vitamin B6 and can be eaten as snacks or added to popular recipes.
Sunflower seeds: vitamin B6 in 100g- 1.35mg
Fruits:
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.
Bananas: vitamin B6 in 100g- 0.37mg
Vegetables
Most vegetables typically contain reasonable levels of vitamin B6, but there are some vegetable powerhouses that are B6-rich. Bell peppers, spinach, baked potatoes (skin included), green peas, yams, broccoli, asparagus and turnip greens are all excellent sources of vitamin B6. These vegetables are also, for the most part, low in fat and contain other vitamins and nutrients that are essential for good health.
Spanich: vitamin B6 in 100g- 0.24mg
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 chilli 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.
Garlic: vitamin B6 in 100g- 1.2mg
Bran and Wholegrain:
Raw crude rice, wheat bran and other wholegrains 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.
Rice: vitamin B6 in 100g-4.1mg
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 finest alternatives to go for in order to ward off vitamin B6 deficiency.
Soybeans: vitamin B6 in 100g- 0.06mg
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.
Liver:
Organ meat such as liver is one more splendid source of vitamin B6. However, one should go easy on the consumption of liver as it is high in cholesterol too and its excessive consumption can lead you to develop other health concerns.
Liver: vitamin B6 in 100g- 1mg
Inadequate Intake and Deficiencies
Vitamin B6 deficiency, while rare, can occur in people consuming poor-quality diets. Symptoms typically don't occur until the later stages of deficiency. Signs of deficiency can include skin rashes, depression, nausea, convulsions and confusion.
Excessive Intake
No adverse effects have been associated with high intakes of vitamin B6 from foods. Very large doses of supplemental vitamin B6 (in the form of pyridoxine) have been associated with painful nerve damage in the extremities (e.g., fingers, toes).
