Top 6 Vitamin B6 Foods And Learn How To Include It In Your Diet

Shalini Thakur

Shalini Thakur
Nov 2023

2 min read
Vitamin B6

Table of content

Did you know that vitamin B6 is the one that makes sure your food gets turned into energy, keeps your immune system strong, and helps your nerves do their job? 

We’ll discuss how much of it you should have each day. So, if you’re curious about how the B6 vitamin can help you stay healthy, let’s learn more about this vitamin.

But before we talk about the amazing things this Vitamin can do, let’s first understand what it is and why it’s so important for you.

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How Vitamin B6 Benefits Your Body?

B6, also known as pyridoxine, is an essential water-soluble vitamin that our bodies need for various important functions. Let’s break down its nature and its key roles in the body in simpler terms:

1. Metabolism:

  • B6 vitamin benefits your body with metabolism, which is like the engine that converts the food you eat into the energy you need to stay active. Likewise, it’s responsible for breaking down carbohydrates, proteins, and fats from your diet.
  • It ensures your body efficiently uses the fuel from food, keeping you energized and active throughout the day. So, it plays a vital role in keeping your body running smoothly.

2. Immune System Support:

  • Your immune system is like your body’s defense team, protecting you from germs and illnesses. This vitamin is one of the nutrients that keep your immune system strong.
  • It helps in the production of antibodies, which are like your immune system’s soldiers. These antibodies fight off harmful invaders, like viruses and bacteria, keeping you healthy.

3. Nerve Function:

  • Your nerves are like messengers that help you feel sensations, move your muscles, and think. B6 is essential for the proper functioning of your nerves.
  • It helps your brain make important chemicals, like serotonin and dopamine, which affect your mood, memory, and overall mental health. Without enough B6 vitamins, your nerves might not work as well, which can impact how you feel and think.

In simple terms, Vitamin B12-rich food and B6 make sure your body’s engine runs smoothly, your immune system is ready for battle, and your nerves communicate effectively. Furthermore, including enough B6 vitamin in your diet can help you feel your best and stay healthy.

How Much Vitamin B6 Should You Have Every Day?

Here’s a table summarizing the recommended daily intake of vit B6  for different age groups and demographics:

Age Group/DemographicRecommended Daily Intake (mg)
Infants (0-6 months)0.1 mg per day
Infants (7-12 months)0.3 mg per day
Children (1-3 years)0.5 mg per day
Children (4-8 years)0.6 mg per day
Children (9-13 years)1.0 mg per day
– Males (14-50 years)1.3 mg per day
– Females (14-50 years)1.2 mg per day
– Males (51 years and older)1.7 mg per day
– Females (51 years and older)1.5 mg per day
– Pregnant women1.9 mg per day
– Lactating women2.0 mg per day
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6 Natural Foods Rich In Vitamin B6 For Your Health

Here’s a list of natural foods rich in B6 vitamin, along with brief descriptions of each-

Vitamin B6 rich foods

1. Poultry (Chicken and Turkey):

  • Poultry, such as chicken and turkey, are excellent sources of B6. Chicken breast contains 0.55 mg of B6 per 100g, while turkey breast contains 0.54 mg per 100g.
  • These amounts are equivalent to 28% and 27% of the daily recommended value for adults, respectively. Chicken and turkey are also good sources of other essential nutrients, such as protein, niacin, and selenium.
  • It’s also a delicious and lean source of protein, making it a healthy addition to your diet. Enjoy roasted or grilled chicken, or include turkey in sandwiches and salads.

2. Fish (Salmon and Tuna):

  • Salmon and tuna are rich B6 vitamin sources. On average, a 3-ounce (85-gram) serving of cooked salmon contains approximately 0.6 milligrams (mg). Similarly, tuna provides about 0.6 mg per 3-ounce serving.
  • Salmon, in particular, is known for its omega-3 fatty acids, making it a double-win for your health. You can prepare these fish by grilling, baking, or pan-searing them.

3. Nuts (Pistachios and Sunflower Seeds):

  • In general, a 1-ounce (28-gram) serving of pistachios contains around 0.4 mg of Vit B6, while the same serving size of sunflower seeds offers approximately 0.3 mg.
  • Snacking on a handful of pistachios or sunflower seeds can give you a boost of this vitamin, and they make for a convenient, portable snack.

4. Vegetables (Potatoes and Spinach):

  • Vegetables like potatoes and spinach also provide B6. A medium-sized baked potato with its skin can offer about 0.6 mg. Spinach, on the other hand, contains around 0.2 mg of Vit B6 per cup of cooked spinach.
  • Potatoes can be included in various dishes, such as mashed, baked, or roasted. Spinach is a leafy green that can be added to salads, smoothies, or cooked dishes.

5. Bananas:

  • Bananas are a fruit source of B6. Further, medium-sized banana typically provides around 0.4 mg of this vitamin.
  • Incorporating bananas into your diet is an easy way to boost your vitamin intake while enjoying a sweet treat.

6. Beans and Legumes (Chickpeas and Lentils):

  • Beans and legumes are excellent sources of vitamins. Chickpeas, for example, contains approximately 0.6 mg of B6 per cup of cooked chickpeas. Similarly, lentils offer around 0.2 mg of Vit B6 per cup of cooked lentils.
  • You can use chickpeas and lentils in soups, stews, salads, or as a base for veggie burgers and hummus.

These values are approximate and can vary based on factors like cooking methods and serving sizes. Including a variety of these B6-rich foods in your best vitamins and diet to take with pcos, it can help you meet your daily Vitamin requirements.

Possible Side Effects Of Too Much Vitamin B6

These side effects may include:

  • Nerve Problems: Taking very high doses of Vit B6, often well above the recommended daily intake, can cause damage to your nerves.

    This can manifest as tingling or numbness in your extremities (hands and feet) and sometimes difficulty with coordination. In severe cases, it may lead to a condition known as peripheral neuropathy.
  • Sensory Issues: Some people may experience heightened sensitivity to touch, temperature, and pain when they consume excessive B6.
  • Gastrointestinal Distress: In rare instances, excessive B6 Vitamin intake can result in stomach discomfort, including nausea and heartburn.
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In this blog, we’ve explored the often-underappreciated but vital nutrient, B6 vitamin. This unsung hero, also known as pyridoxine, plays a pivotal role in maintaining our health and well-being.  One of the best vitamins for pcos management, It also aids in energy production, supports the immune system, and ensures proper nerve function. 

By incorporating Vitamin B6-rich foods like poultry, fish, nuts, vegetables, and bananas into our diets, we can reap numerous health benefits. 

Recognizing the signs of a B6 deficiency and the precautions for supplementation, as well as being mindful of potential side effects of excess intake, can help us maintain a balanced approach to our nutrition. In conclusion, by prioritizing B6, we take a significant step toward a healthier, more energetic, and vibrant lifestyle.

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Frequently Asked Questions

What Are The Common Food Sources Of B6 Vitamin?

It can be found in various foods, including poultry, fish, nuts, seeds, vegetables, and bananas.

How Much B6 Do I Need Each Day?

The recommended daily intake for adult males aged 14-50 is around 1.3 mg per day, while adult females of the same age group need about 1.2 mg per day. 

What Are The Symptoms Of A Vitamin B6 Deficiency?

A deficiency in B6 vitamin can lead to symptoms such as skin rashes, fatigue, mood changes, weak immunity, and anemia like tingling and numbness.

 Are There Any Risks Associated With Excessive B6 Vitamin Intake?

Yes, high doses of B6 supplements can lead to nerve-related problems, such as numbness and coordination difficulties. It’s important not to exceed recommended daily allowances without professional advice.

What Are The Best Ways To Include B6 In My Diet?

You can incorporate B6 into your diet by consuming foods like poultry, fish, nuts, seeds, vegetables, and bananas. These foods offer a tasty and natural way to meet your daily Vit B6 requirements.

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Your search to find the proper guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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