Vitamin B6 Fruits and Vegetables

  • Author :
  • TATA AIG Team
  • Last Updated On :
  • 17/04/2024

Vitamin B6 is one of the most critical vitamins that belongs to the vitamin B family. It helps in multiple bodily functions such as the regulation of blood sugar, metabolism of protein, strengthening immune system and more.

If your body is not supplied with sufficient amounts of vitamin B6, it can result in vitamin B6 deficiency, which in turn can have serious health consequences.

Thankfully, there are plenty of natural vitamin B6 sources that can be easily included into your regular diet to meet the daily recommended allowance.

In case you are wondering what those vitamin B6 foods are, we have got you covered.

Read on!

What is Vitamin B6?

Vitamin B6, or pyridoxine, is an essential water-soluble vitamin that is involved in several critical functions of the body. Since it is not produced by the body, it needs to be supplied regularly by including vitamin B6 rich sources in your diet.

Why is it Important to Consume Vitamin B6?

Not considering the specified amount of this vital vitamin can result in vitamin B6 deficiency. This, in turn, disturbs the normal functioning of the body, leading to various health issues.

On the contrary, by supplying your body with recommended doses of vitamin B6, you can gain the following benefits:

Promotes Metabolism: Vitamin B6 is great for improving metabolism. It gets involved in more than a hundred enzyme reactions that are related to protein synthesis. Besides, it also helps in breaking down carbohydrates, lipids and other amino acids.

Supports Brain Development: Another vital function of vitamin B6 is that it supports the production of neurotransmitters in our brain. This helps in the better growth and development of the brain. Besides, it also improves the sleep cycle.

Boost Haemoglobin Production: By promoting the formation of red blood cells or RBCs, vitamin B6 also boosts the production of haemoglobin. It also helps in the prevention and treatment of blood-related issues such as anaemia.

Great for Skin: Vitamin B6 also benefits your skin, keeping it well nourished, clear and flawless.

Reduce Risk of Heart Disease: It is found that people who are deficient in vitamin B6 are at a relatively higher risk of cardiovascular problems. By reducing the levels of homocysteine, B6 may prevent blockage in arteries and reduce the risk of various other heart issues.

What is the Daily Recommended Level of Vitamin B6?

The following table shows the daily recommended level of vitamin B6 as per different age groups and genders:

Age Group Daily Recommended Allowance  (For males)  Daily Recommended Allowance  (For females) 
0 - 6 months 0.1 mg 0.1 mg
7 - 12 months 0.3 mg 0.3 mg
1 -3 years 0.5 mg 0.5 mg
4 - 8 years 0.6 mg 0.6 mg
9 - 13 years 1 mg 1 mg
14 - 18 years 1.2 mg 1.3 mg
19 - 50 years 1.3 mg 1.3 mg
Above 50 years 1.5 mg 1.7 mg

Best Vitamin B6 Foods

There are plenty of food items that are packed with vitamin B6. Some of the best sources are listed below:

Chicken Breast: Chicken is perhaps the best natural source of vitamin b6. A single serving of grilled chicken breast can help you meet a whopping 68% of your daily recommended value. On top of it, it is also a lean source of protein, which is excellent for people who are trying to lose weight or gain muscles.

Salmon: Salmon is another powerful source of vitamin B6 and healthy omega-3 fatty acids. Not just that, it is also rich in zinc, phosphorus, potassium, and selenium. By consuming just 85 grams of cooked salmon, you can fulfil 35% of your vitamin B6 needs.

Liver: Animal liver contains the purest form of vitamin B6 along with many other vitamins, such as vitamin B3 and B9. It is also rich in protein and other micronutrients. By including 85 grams of cooked liver in your diet, you can get 53% of your daily recommended value.

Chickpeas: Boiled chickpeas are undoubtedly one of the best vitamin B6 foods vegetarians can include in their diet. You can get around 0.14 mg of vitamin b6 from 100 grams of boiled chickpeas. Along with vitamin b6, you get plenty of protein, folate (vitamin b9), fibre, iron, phosphorus, magnesium, zinc, copper, and vitamin C, as well.

Whey Protein Isolate: Popular protein supplement, Whey protein isolate is one of the most consumed supplements for bodybuilding. With a 100-gram serving of whey protein, you get around 1.16 mg of vitamin b6, which accounts for about 68% of your total DV.

Seeds and Nuts: Nuts and seeds such as pistachios and sunflower seeds are packed with vitamin B6. Note that about 100 grams of pistachios can provide you with 1.7 mg of vitamin b6, which is enough to meet your daily requirements. The same amount of sunflower seeds can provide you with about 1.3 mg of this essential vitamin.

Best Vitamin B6 Vegetables

If you are a vegan or vegetarian, you can meet your daily vitamin b6 requirements by including the following vegetables in your diet:

Spinach: Spinach dominates the list as one of the richest vitamin B6 vegetables. It is also packed with iron and folate, which works great at preventing blood-related disorders. You can include 100 grams of cooked spinach to get 0.2 mg of vitamin B6.

Potato: Both potatoes as well as sweet potatoes are rich in vitamin B6 vegetables. They can offer you about 0.3 mg of vitamin B6, which contributes to 18% of your DV. Moreover, the best way to include potatoes in your daily diet is to have them baked.

Red Bell Pepper: About 100 grams of raw red bell pepper can provide you with 0.2 mg of vitamin B6. It is a delicious crunchy vegetable that can be included in your salads. If you are unable to eat it raw, then you can try roasting it.

Carrots: Apart from being one of the most delicious and versatile vegetables, carrots offer many amazing health benefits. One of the benefits is helping you meet your daily recommended value of vitamin B6. About 85 grams of carrots can provide you with about 1 mg of vitamin B6, which accounts for 60% of your daily requirement.

Best Vitamin B6 Fruits

Not just whole grains, dairy products and vegetables, some fruits are also rich in vitamin B6. Some of them are as follows:

Banana: Starting with one of the vitamin B6 fruits, bananas can provide you with 0.4 mg of vitamin B6 along with many other essential nutrients such as potassium, zinc, and plenty of fibre. They are excellent for digestion and taste amazing as well.

Avocado: If you are looking for a healthy breakfast option that can also help you meet your vitamin B6 levels, then avocado is a great option. You can get around 0.25 mg from a 100-gram serving of ripe avocado. For a healthy and delicious breakfast, pair a mashed and seasoned avocado with a whole wheat toast.

Jackfruit: Jackfruit is a very interesting tropical fruit, which is mistaken as a vegetable in most parts of India. By eating a 100-gram serving of ripe jackfruit, you can get 0.3 mg of vitamin B6. While it tastes the best when it is fully ripened, you can also have it boiled and sautéed in its raw form.

Sapote: Sapote or chiku are known for their higher concentration of vitamin B6. By consuming 85 grams of fresh sapote, you can get 0.7 mg of vitamin B6, about 42% of your requirements.

Final Thoughts

As we have discussed, vitamin B6 plays a primary role in the overall development and growth of the human body. Thus, every individual, regardless of age and gender, should meet their recommended vitamin B6 levels through its natural sources.

Not to mention, lower levels of vitamin B6 in your body can expose you to various health ailments, including heart risks, dermatitis, anaemia, vision loss, and more. While these can be prevented by regular intake of vitamin B6 from the above-mentioned sources, it is always better to stay prepared against potential health risks. This can be done by purchasing medical insurance.

The best health insurance plans not only cover the hefty cost of your medical treatment and hospitalisation, but they also allow you to get priority care and treatment at the premium network hospitals.

So, ensure all-round protection for your health and well-being by investing in a suitable health insurance plan from Tata AIG.

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Which is the best source of vitamin B6 for diabetics?

Some of the best vitamin B6 sources for diabetics include chicken, fish, spinach, avocado, whole grains, beans, sunflower seeds, etc.

Are there any risks of vitamin B6?

When consumed through its natural sources as per the recommended levels, vitamin B6 is very unlikely to cause any side effects. However, an overdose of external vitamin B6 supplements can lead to risks such as gastrointestinal issues, photosensitivity, skin rashes, etc. Hence, it is strictly advised to consult a certified physician before consuming any external supplements.

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