Good Food Sources of Vitamin B6

  • Here's Why:

    Vitamin B6 image Vitamin B6 is involved in many functions in the body. It helps your immune system and nervous system, and it aids in the metabolism of essential nutrients. It is also found in many foods and will be easy to fit in your diet if you need to increase your intake.
  • Here's How:

    Food Serving size Vitamin B6 content
    (mg)
    Fortified breakfast cereal ¾ cup 0.5 (check Nutrition Facts label)
    Bulgur, cooked 1 cup 0.2
    Potatoes, boiled 1 cup 0.4
    Banana 1 medium 0.4
    Chicken breast, skinless, roasted 3 ounces 0.5
    Garbanzo beans (chickpeas) 1 cup 1.1
    Beef liver, pan fried 3 ounces 0.9
    Turkey, roasted 3 ounces 0.4
    Salmon, sockeye, cooked 3 ounces 0.6
    Tuna, yellowfin 0.9
    White rice, cooked 1 cup 0.1
    Squash, winter, baked ½ cup 0.2
    Ground beef, patty, 85% lean 0.3 0.3
    Waffles, plain, toasted 1 waffle 0.3
    Cottage cheese, 1% low-fat 1 cup 0.2
    Nuts, mixed, dry-roasted 1 ounce 0.1
    Raisins, seedless ½ cup 0.1
    Spinach, frozen, boiled ½ cup 0.1
    Watermelon, raw 1 cup 0.1
    Spaghetti sauce 1 cup 0.4
    • Sprinkle garbanzo beans on a salad.
    • In the morning, opt for a fortified breakfast cereal.
    • Slice a banana into your oatmeal, cereal, or yogurt.
    • Have fish for dinner a few times a week.
    • Choose brown rice instead of white. Mix lentils with the rice.
    • For a different sandwich, try peanut butter and banana.
    • If you take a vitamin supplement, make sure it contains vitamin B6—but no more than 100% of the RDA. Also, talk to your doctor before starting a new supplement.
  • RESOURCES

    Academy of Nutrition and Dietetics http://www.eatright.org

    US Department of Agriculture http://www.usda.gov

    CANADIAN RESOURCES

    Dietitians of Canada http://www.dietitians.ca

    Health Canada http://www.hc-sc.gc.ca

    References

    Vitamin B6. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/biomedical-libraries/natural-alternative-treatments. Updated August 2013. Accessed March 4, 2014.

    Pyridoxine. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated January 18, 2013. Accessed March 4, 2014.

    Vitamin B6. Oregon State University's Linus Pauling Institute website. Available at: http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/. Published February 2002. Accessed March 4, 2014.

    Vitamin B6. NIH Office of Dietary Supplements website. Available at: http://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/. Updated September 15, 2011. Accessed March 4, 2014.

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