Vitamin B6 FoodsVitamin B6 is important nutrient in our daily diet which can be found in a variety of foods.
What is Vitamin B6?Vitamin B6 is a water-soluble vitamin that exists in three forms: pyridoxine, pyridoxal and pyridoxamine. Pyridoxine is an active form of this vitamin that is important for many functions in the body. Vitamin B6 plays a role in metabolic reactions in the body such as protein metabolism and red blood cell metabolism. Vitamin B6 is important for functioning of the immune system as well as nervous system. Vitamin B6 aids in elimination of toxins and it is also important for the production of new cells.
We can provide adequate intake of vitamin B6 by consuming foods rich in this vitamin. This way we can prevent vitamin B6 deficiency which can seriously affect our health. Deficiency of vitamin B6 can lead to skin disorders such as dermatitis and eczema, anemia, malaise and fatigue.
Vitamin B6 Food List
Meat and Fish
One of the best sources of vitamin B6 is meat and fish. Everyone, except for vegetarians, who eat such foods provide adequate amount of vitamin B6 in their diet. Poultry meat is very rich in this vitamin, especially roasted turkey breast that is considered to be one of the best vitamin B6 foods. Red meat such as beef and pork are rich in vitamin B6 as well. This vitamin is also present in fish like salmon, snapper, cod, tuna, rainbow trout and halibut. You can choose any of these sources according to your taste to provide proper vitamin B6 intake.
Fruits and VegetablesVegans and vegetarians, whose diet excludes meat, can eat other foods rich in vitamin B6 such as vegetables and fruits. Vitamin B6 can be abundantly found in number of vegetables such as bell peppers, turnip greens, spinach, broccoli, asparagus, cauliflower, garlic, celery and garbanzo beans. Lima beans and baked potatoes have plenty of vitamin B6 as well. Good source of this vitamin are also onions, carrots, tomatoes, eggplant, Romaine lettuce, summer squash, Crimini mushrooms, and some other vegetables. Very good sources of vitamin B6 among fruits are bananas, pineapple, grapes and watermelon.
Vitamin B6 can be found in nuts and seeds. Walnuts, peanuts, sunflower seeds, flaxseed, ginger roots, hazel nuts, cashew nuts, wheat germ, wheat bran and fortified breakfast cereals are excellent sources of vitamin B6.
These sources must be on you menu regularly to avoid vitamin B6 deficiency. Recommended daily allowance is 1.4 mg for men and 1.2 mg for women.