Top 10 Food Containing Vitamin B6

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Fruits and vegetables


Vitamin B6 (pyridoxine), one of the vital B – complex vitamins, is responsible for proper maintenance of red blood cell metabolism, the nervous system, the immune system, many bodily functions, and over 100 enzymatic reactions. Inadequate consumption of Foods Containing Vitamin B6 would result in deficiency, characterized by skin inflammation (dermatitis) depression, confusion, convulsions, and anemia. Recent studies indicate that B6 deficiency increases risk of heart attacks.


Vitamin B6 toxicity occurs due to high levels of supplemental vitamin B6 intake, causing imbalances in nervous system activity. Intake of supplements to meet B6 need is quite unnecessary, as the vitamin is required in very limited quantities, and the food sources are abundant.


 


Recommended Dietary Allowance (RDA)


Vitamin B6 requirement varies with age, gender and special conditions like pregnancy and lactation.  Given below is a RDA table that would help you identify you needs.


 











Age


Male


Female


Pregnancy


Lactation


Birth to 6 months


0.1 mg


0.1 mg


 


 


7–12 months


0.3 mg


0.3 mg


 


 


1–3 years


0.5 mg


0.5 mg


 


 


4–8 years


0.6 mg


0.6 mg


 


 


9–13 years


1.0 mg


1.0 mg


 


 


14–18 years


1.3 mg


1.2 mg


1.9 mg


2.0 mg


19–50 years


1.3 mg


1.3 mg


1.9 mg


2.0 mg


51+ years


1.7 mg


1.5 mg


 


 


 


 


Food Sources of Vitamin B6


Vitamin B6 can be found in a wide variety of foods, and around 75% of it is bioavailable in a mixed diet. Richest sources of non vegetarian foods are fish (cod, halibut, trout, snapper, tuna), beef liver, lean meat, beef, poultry,  and other organ meats. Vegan sources include starchy vegetables like potatoes, cereals, fruits, bell peppers, chick peas, bran, whole grains and its products, nuts, spices, and vegetables like turnip greens, spinach, broccoli, brussels sprouts, celery, cabbage, cauliflower, peas, etc.


 


Given below is a list of the Top 10 Food Containing Vitamin B6


 


  1. Bran (Rice & Wheat): Unprocessed crude bran of rice and wheat are rich sources of Vitamin B6. As these foods are inedible in the raw form consume whole grain products like brown bread, bran cereals, etc. Rice bran gives 4.07mg and wheat gives 1.3 mg per 100g serving.

  2. Dried Herbs & Spices: Herbs and spices are used only in limited quantities, but even a pinch added to the food cooked contributes to the B6 intake. The richest source is chili powder (67mg /100g serving), followed by paprika, garlic powder, dried tarragon, ground sage, dried spearmint, basil, chives, savory, turmeric, bay leaves, rosemary, dill, onion powder, oregano, and marjoram. 

  3. Pistachios: Eaten raw or in sweet and savory recipes, pistachios are loved by all. They give you 1.7mg of B6 per 100g serving.

  4. Garlic: It has many health benefits, and it being a source of B6 (1.226m/100g serving) is just one amongst them.

  5. Liver: Organ meat especially liver, commonly found in the form of pâtés and sausages is a good source of B6. The average vitamin content is around 1mg/100g serving, the amount depends on the species of animal.

  6. Fish (Tuna, Salmon & Cod): Not only is one of the healthiest options for non vegetarians, but also provides plenty of Vitamin B6. The content ranges between 1.04 – 0.46 mg/100g serving.

  7. Sunflower and Sesame Seeds: Sunflower and Sesame seeds added to breads and salads, are high in vitamin B6 providing 0.81mg/100g serving

  8. Pork Tenderloin (Lean): The lean cut of this meat contains 0.74mg (37% RDA) of vitamin B6 per 100 gram serving.

  9. Molasses and Sorghum Syrup: A good substitute for sugar and corn syrup, these provide almost 0.67mg of B6 /100g serving.

  10. Hazelnuts: Dry roasted hazelnuts, commonly consumed as a snack contain .62mg of vitamin B6 per 100 gram serving


 


Vitamin B6 is relatively stable B vitamins, where only 40 – 80% is lost during processing. Hence, to experience the diverse Health Benefits of Vitamin B6 consume unprocessed, raw foods like fruits, nuts, and salads. 


Image Credits: ifood.tv

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