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Best Vitamin B6 Foods: Rich Sources From Fruits to Vegetables

Q: Is cow milk a good source of vitamin B6?

Yes, cow milk is one of the best choices of vitamin B6-rich foods that supplies 5% of recommended daily allowance of vitamin B6 in one cup.

Team AckoMay 13, 2024

Few nutrients are as important as Vitamin B6 in the quest for optimal health. This crucial vitamin plays a key role in many bodily processes, from metabolism and immune function to brain health and mood regulation. While vitamin B6 capsules and supplements can provide a quick solution, natural foods are ideal for providing your body with this crucial element.

If you explore nature's pantry, you will be able to uncover several tasty and nutritious sources of this essential vitamin. Whether you aim to increase your energy or support your heart health, incorporating these nutrient-packed foods into your daily diet can lead to a healthier you. Delve deeper into this informative guide to get an overview of the best vitamin B6-rich foods.

Contents

What is the Role of Vitamin B6 in the Body?
How Much Vitamin B6 Do You Require Per Day?
Frequently Asked Questions

What is the Role of Vitamin B6 in the Body?

Vitamin B6 belongs to the water-soluble B-complex vitamin group and is essential for about 100 enzyme reactions in your body. Also, if you ever come across the term pyridoxine, remember that it is the other name of vitamin B6.

Vitamin B6 plays a crucial role in your body's functions. It is known to keep your brain healthy and enhance cognitive processes through the synthesis of neurotransmitters.

It helps create haemoglobin and supports the formation of DNA and RNA, which are the building blocks of genes. It enables the body to maintain normal homocysteine levels, thereby reducing the risk of cardiovascular diseases.

It also plays an important role in fat, protein, and carbohydrate metabolism and in the processes of gluconeogenesis and glycogenolysis. It helps in the normal brain development of the foetus during pregnancy.

Looking at the vital role vitamin B6 plays in the body, it is important to consume it in adequate amounts through vitamin B6-rich foods. If you have vitamin B6 deficiency, it can result in several disorders.

How Much Vitamin B6 Do You Require Per Day?

Before consuming B6-rich foods, it’s important to understand the optimal amount to consume. The recommended dietary allowance (RDA) of vitamin B6 depends upon age, gender, and overall health.

An adult, on average, requires 1.2 to 1.7 mg per day of vitamin B6. Those below 18 years of age need 0.1 to 1.2 mg per day, depending upon their age.

Pregnant and breastfeeding women require 1.9 mg and 2 mg of vitamin B6 per day, respectively.

Age	Daily Consumption Level for Males	Daily Consumption Level for Females
0 to 6 months	0.1 mg	0.1 mg
7 to 12 months	0.3 mg	0.3 mg
1 to 3 years	0.5 mg	0.5 mg
4 to 8 years	0.6 mg	0.6 mg
9 to 13 years	1 mg	1 mg
14 to 18 years	1.3 mg	1.2 mg
19 to 50 years	1.3 mg	1.3 mg
51+	1.7 mg	1.5

Symptoms of Vitamin B6 deficiency

Vitamin B6 deficiency can be noticed with these signs and symptoms:

Skin Rashes
Sore lips
Tingling in hands and feet
Changes in mood

Who Should Consume Vitamin B6 Foods?

Both kids and adults should rely on vitamin B6 food sources to stay healthy. However, some people need this essential nutrient more than others. The following conditions and diseases require individuals to consume vitamin B6-rich items regularly:

Poor renal function
Alcohol dependence
Autoimmune disorder
Obesity

What are Vitamin B6-Rich Foods?

Apart from fruits, vegetables, grains, etc., packaged foods also contain vitamin B6. You can find the amount of vitamin B6 in packaged food through the labels mentioned on it.

Here is a list of foods, vegetables, fruits, nuts, etc., that are good sources of vitamin B6. These tables shows the amount of vitamin B6 found in these foods as well as the percent daily value (DV) of vitamin B6 they provide:

Fruits

You will come across multiple vitamin B6 fruits in the market. For instance, you can get your dosage of this nutrient from jackfruit, which is also an excellent alternative to meat.

Name of Fruits	mg and %DV
Raw bananas (1 cup)	0.6 (32% DV)
Avocados (1 piece)	0.5 (30% DV)
Mango (dried) (100 gm)	0.3 (20% DV)
Custard apple (100 gm)	0.2 (13% DV)
Raw lemon without the peel (1 cup)	0.2 (10% DV)
Prunes (approx 30 gm)	0.2 (12% DV)
Litchis (1 cup)	0.2 (11% DV)
Pineapple (1 cup)	0.2 (10% DV)
Guavas (1 cup)	0.2 (11% DV)
Pitted dates (1 date)	0.1 (4% DV)
Jackfruit (1 cup)	0.5 (29% DV)

Vegetables

Fresh vitamin B6 vegetables include leafy greens as well as more colourful options like bell peppers. Consume these nutrient-packed items raw in salads or cooked in soups and curries.

Name of Vegetables	mg and %DV
Boiled sweet potatoes (1 cup)	0.5 (32% DV)
Baked potatoes without skin (1 potato)	0.5 (28% DV)
Cooked spinach (1 cup)	0.4 (26% DV)
Cooked arbi/Colocasia (1 cup)	0.4 (26% DV)
Cooked red bell pepper (1 cup)	0.4 (23% DV)
Cooked onions (1 cup)	0.3 (16% DV)
Cooked lady fingers/okra (1 cup)	0.3 (18% DV)
Cooked yam (1 cup)	0.3 (18% DV)
Cooked green peas (1 cup)	0.3 (20%DV)
Cooked broccoli (1 cup)	0.3 (18% DV)
Cooked Brussels sprouts (1 cup)	0.3 (16% DV)
Raw cauliflower (1 cup chopped)	0.2 (12% DV)
Cooked tomatoes (1 cup)	0.2 (11% DV)
Cooked carrots (1 cup)	0.2 (14% DV)
Cooked pumpkin (1 cup)	0.1 (6% DV)
Cooked white radish (1/2 cup)	0.1 (4% DV)
Raw brinjal (1 cup)	0.1 (4% DV)
Raw yellow sweet corn (1 cup)	0.1 (8% DV)
Cooked white button mushrooms (1 cup)	0.1 (9% DV)
Cooked mustard greens (1 cup)	0.1 (8% DV)
Cooked turnips (1 cup)	0.1 (6% DV)

Legumes

These plant-based items are a rich source of different types of vitamin B. Whether you are consuming legumes through stews or curries, they are a healthy addition to your meals.

Name of Legumes	mg and %DV
Cooked rajma (white)	0.4 (23% DV)
Boiled soybeans	0.4 (24% DV)
Cooked lima beans	0.3 (18% DV)
Cooked rajma (red)	0.2 (12% DV)
Cooked chana	0.2 (13% DV)
Cooked lobia/black-eyed peas	0.2 (10% DV)
Cooked black beans	0.1 (8% DV)
Cooked mung beans	0.1 (8% DV)

Grains

Whole grains occupy a top position in a vitamin B6 foods list because of their ability to provide sustained energy.

Name of Grains	mg and %DV
Raw buckwheat (1 cup)	0.4 (21% DV)
Sorghum flour	0.4 (23% DV)
Cooked brown rice (1 cup)	0.3 (17% DV)
Cooked millet (1 cup)	0.2 (11% DV)
Raw oat bran (1 cup)	0.2 (9% DV)
Cooked quinoa	0.2 (13% DV)
Cooked white rice (1 cup)	0.1 (9% DV)
Cooked pasta (1 cup)	0.1 (4% DV)

Animal-origin Foods (Fish, Meat, Eggs, Dairy)

Other than plant-based sources, you will also come across several animal-origin vitamin B6 foods.

Name of Animal Proteins	mg and %DV
Salmon (approx. 170 gm)	1.6 (94% DV)
Chicken breast (approx. 170 gm)	1.6 (92% DV)
Pork chops (approx. 170 gm)	0.9 (54% DV)
Raw eggs (1)	0.1 (5% DV)
Whole milk (approx. 475 ml)	0.2 (10% DV)
Plain yoghurt (1 cup)	0.1 (5% DV)
Buttermilk (1 cup)	0.1 (5% DV)
Paneer (approx. 125 gm)	0.1 (3% DV)
Cheddar cheese (100 gm)	0.1 (3% DV)

Nuts and Seeds

Nuts and seeds are crunchy items that serve as a natural alternative to vitamin B6 tablets.

Name of Nuts/Seeds	mg and %DV
Pistachio nuts (approx 30 gm)	0.5 (28% DV)
Sunflower seeds (approx 30 gm)	0.4 (22% DV)
Dried acorn nuts (approx 30 gm)	0.2 (12% DV)
Hazelnuts (approx 30 gm)	0.2 (9% DV)
Sesame seeds (approx 30 gm)	0.2 (13% DV)
Walnuts (approx 30 gm)	0.2 (9% DV)

Tips for Incorporating Vitamin B6 Into Your Diet

Want to give your body maximum vitamin B6 benefits? Check out some practical tips for incorporating this item into your diet:

Include vitamin B6-rich foods in your daily meals and snacks.
Choose a variety of foods from different food groups to ensure a balanced intake of vitamin B6.
When cooking, try to minimise the loss of vitamin B6 by avoiding excessive heat and cooking in water.
If you follow a vegetarian or vegan diet, pay extra attention to consuming enough vitamin B6-rich plant-based foods.
If you have a medical condition that affects vitamin B6 absorption or increases your requirements, consult with a healthcare professional about your dietary needs.
Consider taking a vitamin B6 supplement if you struggle to meet your daily requirements through diet alone, but consult with a healthcare provider first.
Be mindful of your alcohol consumption, as excessive alcohol intake can decrease vitamin B6 absorption and increase its excretion.
Discuss your dietary needs with your healthcare provider if you take medications that may interfere with vitamin B6 absorption or metabolism.
When planning your meals, consider the bioavailability of vitamin B6 in different foods and choose those with higher bioavailability when possible.
Regularly assess your diet to ensure you're consistently meeting your vitamin B6 requirements and make adjustments as needed.

In Conclusion

With junk food and fad diets becoming popular, it is becoming quite common to get nutritional deficiencies as well. Eating a balanced diet can eliminate the chances of contracting deficiencies.

The above-mentioned list of vitamin B6-rich foods is indicative and mentions common food items to be included in the daily diet.

Health insurance is another method by which you can stay safe against multiple disorders, including vitamin B6 deficiency related issues.

ACKO offers a range of health insurance plans to safeguard you from health emergencies. Avail of an ACKO health insurance plan to secure against all nutritional deficiencies.

Frequently Asked Questions

Can it be harmful to consume too many vitamin B6-rich foods?

No. Vitamin B6 toxicity or any harmful effect is extremely unlikely to occur from vitamin B6-ich foods.

Which are the two best vitamin B6-rich foods?

A fruit called Mamey Sapote and a vegetable named dried Pasilla Peppers are the two best vitamin B6-rich foods supplying 42% DV and 249% of DV of vitamin B6, respectively.

What is the recommended daily allowance (RDA) of vitamin B6 for an 8-year-old child?

The recommended daily allowance of vitamin B6 for an 8-year-old child is 0.6 mg.

Is cow milk a good source of vitamin B6?

Yes, cow milk is one of the best choices of vitamin B6-rich foods that supplies 5% of recommended daily allowance of vitamin B6 in one cup.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions.