What is Vitamin B6?
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is essential for numerous bodily functions. It plays a critical role in protein metabolism, cognitive development, immune function, and the synthesis of neurotransmitters and red blood cells.
Benefits of Vitamin B6
Protein Metabolism: Vitamin B6 is vital for the metabolism of proteins and amino acids.
Cognitive Development: It supports brain health and cognitive development by aiding in the production of neurotransmitters.
Immune Function: Vitamin B6 helps maintain a healthy immune system by supporting the production of white blood cells.
Red Blood Cell Synthesis: It is essential for the production of hemoglobin, which carries oxygen in the blood.
Foods High in Vitamin B6
Here are some foods rich in Vitamin B6 along with their approximate Vitamin B6 content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for Vitamin B6 is approximately 1.3-1.7 mg for men and 1.3-1.5 mg for women, depending on age.
Top Sources of Vitamin B6 for Carnivores
Tuna
Vitamin B6 content: 1.04 mg per 100g
% of Daily Need: 61% for men, 80% for women
Tuna is an excellent source of Vitamin B6 and omega-3 fatty acids.
Turkey Breast
Vitamin B6 content: 0.81 mg per 100g
% of Daily Need: 48% for men, 54% for women
Turkey breast is a top source of Vitamin B6 and is versatile in many dishes.
Pork
Vitamin B6 content: 0.79 mg per 100g
% of Daily Need: 47% for men, 53% for women
Pork provides a significant amount of Vitamin B6.
Beef Liver
Vitamin B6 content: 0.73 mg per 100g
% of Daily Need: 43% for men, 49% for women
Beef liver is rich in various B vitamins, including B6.
Chicken Breast
Vitamin B6 content: 0.52 mg per 100g
% of Daily Need: 31% for men, 34% for women
Chicken breast is another excellent source of Vitamin B6.
Top Sources of Vitamin B6 for Vegans
Sunflower Seeds
Vitamin B6 content: 1.35 mg per 100g
% of Daily Need: 79% for men, 104% for women
Sunflower seeds are a snack high in Vitamin B6.
Chickpeas
Vitamin B6 content: 0.55 mg per 100g
% of Daily Need: 33% for men, 42% for women
Chickpeas are a versatile legume that provides a good amount of Vitamin B6.
Bananas
Vitamin B6 content: 0.37 mg per 100g
% of Daily Need: 22% for men, 28% for women
Bananas are a convenient and popular source of Vitamin B6.
Potatoes
Vitamin B6 content: 0.30 mg per 100g
% of Daily Need: 18% for men, 23% for women
Potatoes are a common and versatile source of Vitamin B6.
Spinach
Vitamin B6 content: 0.24 mg per 100g
% of Daily Need: 14% for men, 18% for women
Spinach is a nutrient-dense leafy green that provides Vitamin B6.