12 Foods With Vitamin B6 That Needs Your Body

foods with vitamin b6

Vitamin B-6, or pyridoxine, is one of eight B vitamins. Nutrients from this important family of vitamins are needed to perform vital functions throughout your body. These activities include reducing stress and maintaining overall health.

Foods With Vitamin B6


Vitamin B-6 deficiency can cause serious health problems. Having too little can adversely affect your central nervous system. This is especially true of children. Ensuring that children and adults drink milk daily can help maintain high levels.

One cup of cow’s or goat’s milk provides 5 percent of the recommended daily amount of vitamin B-6. Skim milk and 1% low fat, nutritious choice. Milk provides high levels of vitamin B-12 and calcium. If lowering a glass of milk is not your cup of tea, try pouring it over the heavily fortified breakfast seeds.

Ricotta cheese

Vitamin B-6 is a water-soluble vitamin, found in the whey protein content of cheese. When the cheese has too many wheels, the more B-6 it is likely to contain. Other water-soluble nutrients found in whey include thiamin (vitamin B-1), riboflavin (vitamin B-2), folate, and niacin (vitamin B-3). The cheese that is much higher than the wheels is ricotta.

Fascinated by its smooth texture and raw flavor, ricotta is often found in many Italian dishes, including lasagna and cheesecake. It is also used in quiche and pancakes, such as this delicious version of lemon and blueberry.


This healthy heart fish contains one of the highest levels of vitamin B-6 found in food. B-6 is essential for adrenal health. Your adrenal glands produce essential hormones, including cortisol, adrenalin, and aldosterone. Hormones produced in the adrenals help control blood pressure and work to control blood sugar. Salmon is rich in other nutrients and is a great source of fat for protein.

Salmon is found in many restaurant menus. If you are cooking salmon at home, look for wild varieties. These have a higher concentration of B-6 than salmon on the farm. Try to try different spices and preparation techniques. Salmon can be baked, grilled, roasted, baked, and shredded. It is a delicious teriyaki style, baked with sweet teriyaki sugar, sesame seeds, ground garlic, and lime.


Vitamin B-6 helps produce hemoglobin, a protein that carries oxygen in your blood. The highest concentration of B-6 can be found in tuna, especially in the yellowfin and albacore species. High concentrations of B-6 are found in tuna steak, although canned tuna can also contain significant levels. Like salmon, it is high in those omega-3 fatty acids found in cold-water fish. If you have 30 minutes to spare, try this garlic steeled tuna steak recipe from Taste of Home.


No matter how you cook them, two eggs provide 10 percent of the recommended daily amount of vitamin B-6, as well as protein and other nutrients. Eggs are a highly nutritious, nutritious food. They make a good breakfast, but they also serve as an easy-to-prepare lunch, brunch, or dinner. Try this frittata recipe the next time you don’t think about what to cook or beat an omelet full of extra veggie fiber.

Chicken liver

These highly nutritious foods are no longer as popular as before but are a great source of protein, folate, and vitamin A, as well as B-6 and B-12. B-6 helps your body break down and use the protein more efficiently. Chicken livers are delicious, easy to make, and inexpensive. Try slicing chicken liver with green peppers and onions. Only cooking is needed with a little salt and pepper. Try to resist overcooking the liver, as this can turn them into rubber.


One medium carrot stick provides as much vitamin B-6 as a glass of milk, as well as fiber and a very high amount of vitamin A. You can eat carrots raw, cooked, or softened in a smoothie or juice. Vitamin B-6 helps build a package of proteins around your nerve cells, called myelin. Peel a squash, grate it and squeeze the juice.


Vitamin B-6 helps make antibodies, which help prevent infections and diseases. Spinach is high in B-6, as well as in vitamins A and C, as well as iron. For a real treat, try wrapping these raw greens in rolled Italian meatloaf. It’s also awesome on an omelet or as a fresh salad with cranberries and almond slivers.

Sweet potato

Despite its flavor, sweet potato is not a guilty plea. One medium spud provides 15 percent of the recommended daily amount of vitamin B-6. Sweet potatoes are also high in fiber, vitamin A, and magnesium.

Vitamin B-6 helps your body regulate glycogen, stored energy stored in your liver and muscles. Try to wrap baked sweet potatoes in your diet once or twice a week. Or, bake a few at a time, and use the rest as a top mark for a shepherd’s pie or as a home refrigerator.

Green peas

Green peas are rich in fiber and vitamins A and C. They also provide a large amount of vitamin B-6. If you keep a bag of frozen peas and carrots in your hand, you will always have a delicious side dish of vegetables that even children can eat. Green peas are also delicious with potatoes in Bombay.


A medium-sized banana that is easy to eat and delicious to eat is full of vitamin B-6. Vitamin B-6 helps in the production of serotonin and norepinephrine, chemicals that help with the functioning of the nerves and the transmission of signals within your brain. If you have bad teeth, try peeling, cutting, and freezing ripe bananas for cold treatment.


Whether you think of it as a berry (it is) or a vegetable (it is not), avocados are delicious and nutritious. These silk foods are higher in vitamins B-6 and C, as well as healthy fiber and fats. Make sure you let yours ripen before you enter it. The avocados are completely sliced ​​into salads, but nothing beats the old guacamole.


What foods are highest in vitamin B6?

The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes, and other starchy vegetables, and fruit (other than citrus). In the United States, adults obtain most of their dietary vitamin B6 from fortified cereals, beef, poultry, starchy vegetables, and some non-citrus fruits.

Is banana rich in vitamin B6?

Bananas are high in vitamin B6. One medium-sized banana can provide up to 33% of the Daily Value (DV) of this vitamin.

How long does vitamin B6 stay in the body?

While vitamin B6 is water-soluble, it has a half-life of 25–33 days and accumulates in the body where it is stored in muscle, plasma, the liver, red blood cells and bound to proteins in tissues.

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