Vitamin B6 is a water-soluble vitamin that works in more than 100 different reactions in the body, so you want to get vitamin B6 in your diet. These vitamins are needed to help make amino acids, protein blocks and hundreds of cell functions. It can also be used to make niacin (vitamin B3) from tryptophan amino acids.
The effects of vitamin B6 include the formation of neurotransmitters and hemoglobin, as well as the regulation of blood glucose. The recommended amount of vitamin B6 for adults under 50 years of age is 1.3 mg. Usually, assuming that you generally intake enough calories, this amount is relatively easy to get from your diet.
Vitamin B6 Food
Here are some foods that are rich in Vitamin B6:
Spinach
A 100 g cooked spinach provides 12% of the daily value (DV) of 0.24 mg of vitamin B6.
Cooked Lean Beef (Ribs)
The defatted beef is a good source, containing 0.68 mg or 34% of vitamin B6 per 100 g. Other beef varieties of vitamin B6 include beef steak (29% DV) and loin and burdock (28% DV).
Chicken and Turkey
A 100 g chicken or turkey contains 0.81 mg or 40% of vitamin B6. Other breeds of vitamin B6-rich poultry included non-fat earth turkey (46% DV), chicken breast (28% DV) and chicken wings (26%).
Bananas
In fruits, bananas are rich in vitamin B6. Medium bananas contain 0.43 mg or 22% of vitamin B6.
Avocados
Avocado is another fruit rich in vitamin B6. Only one avocado contains 0.39 mg, which accounts for 20% of vitamin B6 DV.
Nuts
In nuts, pistachios are the best source of vitamin B6. A hundred grams of pistachios will provide 1.12 mg of this vitamin or 56% DV.
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