Looking for natural sources of Vitamin B6 (Pyridoxine) to boost your health and well-being?
Here’s a comprehensive guide to 25 amazing food sources that are rich in this essential nutrient.
Discover delicious and nutrition-packed options to incorporate into your diet and elevate your daily intake of Vitamin B6.
Whether you’re a health enthusiast or simply looking to improve your nutrition, these food sources will add a flavorful twist to your meals while providing you with the essential benefits of Vitamin B6.
What Is Vitamin B6?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that plays a crucial role in several biological processes.
It is part of the B-complex family of vitamins and is essential for the proper functioning of the body.
Vitamin B6 is involved in over 100 enzymatic reactions, including the metabolism of amino acids, the synthesis of neurotransmitters like serotonin and dopamine, and the formation of red blood cells.
It also supports the immune system, helps maintain healthy brain function, and aids in the regulation of hormonal activity.
Vitamin B6 can be obtained from a variety of foods such as meat, fish, poultry, nuts, and whole grains.
Read-More: 10 Remarkable Health Benefits of Vitamin B6 (Pyridoxine)
Vitamin B6 (Pyridoxine) Recommended Intakes
The National Institutes of Health (NIH) recommends the following daily amounts of vitamin B6.
As with most vitamins and minerals, these amounts vary depending on age, sex, and pregnancy or lactation (breastfeeding) status.
| Age | Daily Vitamin B6 Dose |
| Birth to 6 months | 0.1 mg |
| 7 to 12 months | 0.3 mg |
| 1 to 3 years | 0.5 mg |
| 4 to 8 years | 0.6 mg |
| 9 to 13 years | 1.0 mg |
| 14 to 18 years (male) | 1.3 mg |
| 14 to 18 years (female) | 1.2 mg |
| Pregnancy | 1.9 mg |
| Lactation | 2.0 mg |
| 19 to 50 years | 1.3 mg |
| 51 and older (male) | 1.7 mg |
| 51 and older (female) | 1.5 mg |
“From sunrise to sunset, Vitamin B6 plays a crucial role in maintaining our body’s energy levels.”
25 Vitamin B6-Rich Foods
1. Pasilla Peppers (Dried)
The pasilla peppers, originating from Mexico, are chili peppers with a mild level of spiciness. Similar to other types of chili peppers, they possess a surprisingly high nutritional value.
In fact, a single dried pasilla pepper contains 17% of the recommended daily intake of vitamin B6.
| Vitamin B6 per dried pepper (7g) | Vitamin B6 per 100 grams |
| 0.296 mg (17% DV) | 4.23 mg (249% DV) |
2. Ancho Pepper (Dried)
Ancho peppers, which have a mild level of spiciness, are compact chili peppers. They are commonly available for purchase in their dried form.
In addition to enhancing the taste of dishes, they also serve as a valuable nutrient source. These delightful peppers are notably rich in vitamin B6.
A single dried ancho pepper contains an impressive 35% of the recommended daily intake.
| Vitamin B6 per Peppers, ancho, dried (17g) | Vitamin B6 per 100 grams |
| 0.601 mg (35% DV) | 3.54 mg (208% DV) |
3. Sunflower Seeds
In addition to providing healthy fats, sunflower seeds are packed with a variety of vitamins and minerals.
Notably, sunflower seeds are abundant in thiamin and vitamin E.
Furthermore, these seeds also offer a significant dose of vitamin B6, providing 22% of the daily value per ounce serving.
| Vitamin B6 per oz (28g) serving | Vitamin B6 per 100 grams |
| 0.38 mg (22% DV) | 1.345 mg (79% DV) |
4. Whey Protein Isolate
Whey protein isolate is commonly used as a protein supplement, but it is important to note that it offers more than just protein.
It is actually a valuable source of various nutrients, including B vitamins like B6, B12, and choline.
Consuming one ounce of whey protein isolate can provide approximately 19% of the recommended daily value of vitamin B6.
| Vitamin B6 per oz (28g) serving | Vitamin B6 per 100 grams |
| 0.33 mg (19% DV) | 1.163 mg (68% DV) |
5. Pistachio Nuts
When it comes to both taste and nutrition, pistachio nuts are hard to surpass.
A single ounce serving of pistachios (without the shell) provides 18% of the recommended daily value for vitamin B6.
| Vitamin B6 per oz (28g) serving | Vitamin B6 per 100 grams |
| 0.308 mg (18% DV) | 1.09 mg (64% DV) |
6. Yellowfin Tuna (Cooked)
Yellowfin tuna, another type of tuna, is rich in vitamin B6, with a 3 oz serving providing 52% of the daily recommended value for this essential nutrient.
| Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per 100 grams |
| 0.882 mg (52% DV) | 1.04 mg (61% DV) |
7. Beef Liver (Pan-Fried)
With a wealth of nutrients, beef liver is considered an organ meat that provides 51% of the recommended daily intake for vitamin B6.
Additionally, liver boasts an exceptionally high content of other B vitamins including riboflavin, vitamin B12, niacin, and folate.
| Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per 100 grams |
| 0.865 mg (51% DV) | 1.02 mg (60% DV) |
8. Skipjack Tuna (Cooked)
Skipjack tuna is one of the most concentrated sources of vitamin B6 found in all tuna.
A 154g half-fillet portion of skipjack tuna provides 89% of the recommended daily value.
| Vitamin B6 per 1/2 fillet (154g) serving | Vitamin B6 per 100 grams |
| 1.51 mg (89% DV) | 0.981 mg (58% DV) |
9. Shiitake Mushrooms (Dried)
Shiitake mushrooms, when dried, are not only tasty but also packed with nutrients.
Apart from enhancing the flavor of dishes, they offer a diverse array of vitamins and minerals.
Specifically, a mere four dried shiitake mushrooms contain 9% of the recommended daily intake of vitamin B6.
| Vitamin B6 per four dried mushrooms (15g) | Vitamin B6 per 100 grams |
| 0.145 mg (9% DV) | 0.965 mg (57% DV) |
10. Wild Atlantic Salmon (Cooked)
Wild Atlantic salmon is not only delicious but also highly nutritious.
It is packed with protein and omega-3 fatty acids, and it also serves as an excellent source of B vitamins.
A single half fillet (154g) of cooked Atlantic salmon can provide an impressive 85% of the recommended daily intake of vitamin B6.
| Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per 100 grams |
| 1.45 mg (85% DV) | 0.944 mg (56% DV) |
11. Beef, Round Steak (Grilled)
According to the USDA’s FoodData Central database, round steak is the most abundant source of vitamin B6 among all beef options.
A typical 3-oz serving of grilled round steak provides 44% of the daily value for this vitamin.
Additionally, round steak, like all red meat, is rich in other essential B vitamins including niacin and vitamin B12.
| Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per 100 grams |
| 0.754 mg (44% DV) | 0.887 mg (52% DV) |
12. Chicken Breast (Grilled)
Chicken is abundant in protein and nutrients, making it an excellent source of B vitamins.
Specifically, a medium-sized grilled chicken breast supplies 69% of the recommended daily intake of vitamin B6.
| Vitamin B6 per medium breast (165g) serving | Vitamin B6 per 100 grams |
| 1.17 mg (69% DV) | 0.711 mg (42% DV) |
13. Octopus (Steamed)
Octopus, like other types of seafood, varies in popularity, but it remains highly nutritious.
In addition to other essential nutrients, octopus provides a rich source of protein, selenium, vitamin B12, and various other B vitamins.
Steamed octopus contains 33% of the daily value of vitamin B6 in a 3-oz serving.
| Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per 100 grams |
| 0.564 mg (33% DV) | 0.664 mg (38% DV) |
14. Whelk (Cooked)
Whelk refers to various kinds of sea snails, which, while not as widely consumed as other seafood options, are highly nutritious.
In terms of vitamin B6, a 3-oz portion of whelk provides 32% of the recommended daily intake.
| Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per 100 grams |
| 0.552 mg (32% DV) | 0.65 mg (38% DV) |
15. Ground Turkey (Cooked)
Turkey provides a nutrient profile comparable to other poultry options, like chicken.
Consuming a 3 oz portion of cooked ground turkey supplies 32% of the recommended daily value for vitamin B6.
| Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per 100 grams |
| 0.538 mg (32% DV) | 0.633 mg (37% DV) |
16. Chicken Wings (Cooked)
In recent years, there has been a growing trend in the popularity of chicken wings, especially due to the wide variety of flavors available.
Additionally, a 3 oz serving of chicken wings provides a significant amount of vitamin B6, accounting for 44% of the recommended daily intake.
| Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per 100 grams |
| 0.474 mg (28% DV) | 0.558 mg (33% DV) |
17. Atlantic Mackerel (Cooked)
Atlantic mackerel stands out as an incredibly nutritious fish choice, being rich in omega-3, protein, as well as a variety of essential vitamins and minerals.
Specifically, a small fillet of Atlantic mackerel offers 24% of the recommended daily value of vitamin B6.
| Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per fillet (88g) serving | Vitamin B6 per 100 grams |
| 0.391 mg (23% DV) | 0.405 mg (24% DV) | 0.46 mg (27% DV) |
18. Sea Bass (Atlantic, Cooked)
Sea bass is a widespread and well-liked type of fish found globally.
It is rich in vitamin B6, providing 45% of the recommended daily value in a medium-sized fillet serving.
| Vitamin B6 per 1 small fillet (113 g) serving | Vitamin B6 per 1 medium fillet (170g) serving | Vitamin B6 per 1 large fillet (255 g) serving | Vitamin B6 per 100 grams |
| 0.513 mg (30% DV) | 0.772 mg (45% DV) | 1.16 mg (68% DV) | 0.454 mg (27% DV) |
19. Rainbow Trout (Cooked, Farmed)
In terms of appearance, taste, and nutritional profile, rainbow trout closely resembles salmon and is also an oily fish.
A small fillet of rainbow trout provides 16% of the recommended daily value for vitamin B6.
| Vitamin B6 per 1 fillet (71g) serving | Vitamin B6 per 3 oz (85g) serving | Vitamin B6 per 100 grams |
| 0.274 mg (16% DV) | 0.328 mg (19% DV) | 0.386 mg (23% DV) |
20. Banana
Everyone loves a sweet touch in their snacks or breakfast, and bananas are the go-to choice for many. Not only do they bring natural sweetness to any dish, but they are also loaded with nutrients – especially Vitamin B6.
A regular medium-sized banana can give us 27% of the recommended daily value of this vitamin.
| Vitamin B6 per 1 banana (126g) serving | Vitamin B6 per 100 grams |
| 0.462 mg (27% DV) | 0.367 mg (22% DV) |
21. Sweet Potatoes (Baked)
Thiamin and vitamin B5, along with several other B vitamins, are present in moderate quantities in sweet potatoes. Nevertheless, sweet potatoes stand out by offering the highest amount of vitamin B6 compared to other B vitamins.
A medium-sized sweet potato provides 26% of the daily recommended intake for vitamin B6.
| Vitamin B6 per 1 small (80 g) sweet potato | Vitamin B6 per 1 medium (150g) sweet potato | Vitamin B6 per 1 large (235 g) sweet potato | Vitamin B6 per 100 grams |
| 0.24 mg (14% DV) | 0.45 mg (26% DV) | 0.705 mg (42% DV) | 0.3 mg (18% DV) |
Related: What Are The Health Benefits Of Sweet Potatoes?
22. Red Bell Pepper (Raw)
Regular-size red bell peppers are not only sweet, tasty, and refreshing, but they are also a rich source of various nutrients, especially vitamins A and C.
Additionally, they provide a significant amount of vitamin B6, containing more than 21% of the recommended daily value per bell pepper.
| Vitamin B6 per bell pepper (120g) | Vitamin B6 per 100 grams |
| 0.349 mg (21% DV) | 0.291 mg (17% DV) |
23. Avocado
Avocado isn’t just a trendy toast topper; it’s also a superfood packed with nutrients, including pyridoxine. This creamy fruit enhances just about any dish from smoothies to salads, while offering a substantial boost to your health with its Vitamin B6 content.
Adding avocado to your diet can be both a delicious treat and a wise move for your overall well-being.
According to USDA, one whole avocado fruit offers 30% of the daily value for vitamin B6.
| Vitamin B6 per avocado (201g) | Vitamin B6 per 100 grams |
| 0.517 mg (30% DV) | 0.257 mg (15% DV) |
24. Spinach (Cooked)
Are you ready to level up your leafy greens game? Look no further than spinach, a mighty vegetable that’s not only a burst of green goodness on your plate but also an incredible source of essential nutrients.
With its high Vitamin B6 content, adding spinach to your meals means you’re not just treating your taste buds – you’re giving your body a dose of health, too.
Whether you toss it in a salad or blend it into a smoothie, spinach is a versatile and nutritious choice for anyone looking to nurture their well-being.
One cup serving of cooked spinach contains 26% of the daily value of B6.
| Vitamin B6 per cup (180g) serving | Vitamin B6 per 100 grams |
| 0.436 mg (26% DV) | 0.242 mg (14% DV) |
Read-More: What Are The Health Benefits of Eating Spinach?
25. Chickpeas (From Dried, Cooked)
Legumes aren’t just versatile and delicious; they’re also a fantastic way to boost your Vitamin B6 intake. Chickpeas stand out in the legume family as a particularly rich source.
Not only do they offer a substantial amount of this crucial vitamin, but they’re also loaded with protein, which is essential for building and repairing tissues in your body.
Chickpeas provide a valuable source of vitamin B6, with a cup serving containing 14% of the recommended daily value.
| Vitamin B6 per one cup (180g) serving | Vitamin B6 per 100 grams |
| 0.236 mg (14% DV) | 0.131 mg (8% DV) |
A Note From DailyTipsHealth.com
The nutritional information in this article is obtained from the USDA’s FoodData Central Database.
The daily values (%DV) provided are determined by combining the USDA data with the current recommended daily values.
Signs and Symptoms of Vitamin B6 Deficiency
Vitamin B6, also known as pyridoxine, plays a vital role in the functioning of the body. A deficiency in this essential nutrient can lead to a range of health issues.
Below is a list of common signs and symptoms that may indicate a deficiency in Vitamin B6.
Neurological Symptoms:
- Mood changes: Irritability, anxiety, and depression are common mood disturbances associated with low B6 levels.
- Cognitive impairment: Difficulty in concentrating and memory problems may manifest.
- Seizures: Rare but potentially severe consequence of severe B6 deficiency.
Dermatological Symptoms:
- Skin rashes: An itchy rash known as seborrheic dermatitis, which may become scaly or flaky.
- Cracked and sore lips: Particularly the corners of the mouth, known as cheilosis or angular stomatitis.
- Swollen tongue: Also referred to as glossitis, can cause changes in the tongue’s color and texture.
Immune System Dysfunction:
- Weakened immune response: Increased susceptibility to infections as a result of impaired antibody production and cell-mediated immunity.
Hematological Symptoms:
- Anemia: Specifically, a microcytic anemia where red blood cells are smaller than normal and pale in color.
- Elevated levels of homocysteine: Due to impaired metabolism, which can increase the risk of cardiovascular diseases.
Others:
- Fatigue: Unexplained tiredness and lack of energy, which may not improve with rest.
- Peripheral neuropathy: Numbness and pain in hands and feet, often described as a tingling sensation.
- Nausea and vomiting: Difficulty with eating can occur, leading to weight loss.
Risk Groups for B6 Deficiency:
Certain populations are at a higher risk of developing a vitamin B6 deficiency:
- People with kidney disease
- Individuals with autoimmune disorders
- Those taking certain medications that can affect B6 levels, such as isoniazid for tuberculosis.
- Pregnant and breastfeeding women, due to increased nutritional needs.
Diagnosis and Treatment:
If Vitamin B6 deficiency is suspected, a healthcare provider may order a blood test to measure levels of plasma pyridoxal 5’-phosphate (PLP), the active form of Vitamin B6. Treatment typically involves dietary adjustments or supplements under medical supervision.
Remember, while these symptoms can be associated with a Vitamin B6 deficiency, they may also be indicative of other health conditions. Therefore, a proper diagnosis by a healthcare professional is necessary.
(Learn additional information about the methods to remedy vitamin B6 deficiency.)
Summary
Incorporating Vitamin B6-rich foods into your diet can add an exciting variety of flavors and nutrients to your everyday meals.
Whether you prefer savory, sweet, or crunchy options, there are countless delicious choices to explore.
By incorporating these 25 diverse food sources, you can elevate your Vitamin B6 intake and reap the numerous health benefits it offers.
Take a step towards a healthier and more vibrant lifestyle with these enriching and delectable Vitamin B6-rich foods.
“Like a conductor to an orchestra, Vitamin B6 orchestrates the harmony within our body’s functions.”
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Infographic: What Foods Have The Most Vitamin B6?
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References:
- [Vitamin B6 – Health Professional Fact Sheet] (https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/)
- [Peppers, pasilla, dried – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/168579/nutrients)
- [Peppers, ancho, dried – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/nutrients)
- [Seeds, sunflower seed kernels, dried – FoodData Central] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients)
- [Beverages, Whey protein powder isolate – FoodData Central] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/173177/nutrients)
- [Pistachio nuts, unsalted – FoodData Central] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100552/nutrients)
- [Fish, tuna, yellowfin, fresh, cooked, dry heat – FoodData Central] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients)
- [Beef liver, fried – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098654/nutrients)
- [Fish, tuna, skipjack, fresh, cooked, dry heat – FoodData Central] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/nutrients)
- [Mushrooms, shiitake, dried – FoodData Central] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/168436/nutrients)
- [Fish, salmon, Atlantic, wild, cooked, dry heat – FoodData Central] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/nutrients)
- [Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0″ fat, choice, cooked, grilled – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/168740/nutrients)
- [Octopus, steamed – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099080/nutrients)
- [Mollusks, whelk, unspecified, cooked, moist heat – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/171984/nutrients)
- [Turkey, Ground, cooked] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/nutrients)
- [Chicken, broilers or fryers, wing, meat and skin, cooked, roasted – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/173630/nutrients)
- [Fish, mackerel, Atlantic, cooked, dry heat – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients)
- [Sea bass, baked or broiled, no added fat – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098987/nutrients)
- [Fish, trout, rainbow, farmed, cooked, dry heat – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/nutrients)
- [Banana, raw – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102653/nutrients)
- [Sweet potato, baked, peel eaten, no added fat – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103235/nutrients)
- [Pepper, sweet, red, raw – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103372/nutrients)
- [Avocados, raw, all commercial varieties – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients)
- [Spinach, cooked, boiled, drained, without salt – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients)
- [Chickpeas, from dried, no added fat – FoodData Central – USDA] (https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100431/nutrients)
- [FoodData Central – USDA] (https://fdc.nal.usda.gov/)
- [Reference Guide: Daily Values for Nutrients] (https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels)
