Vitamin B6 Rich Foods

  • Author :
  • TATA AIG Team
  • Published on :
  • 08/10/2023

In the quest for optimal health and vitality, we often overlook vitamins' essential role in our well-being. Vitamin B6 is a crucial player, influencing a wide range of bodily functions. From aiding in metabolism to supporting brain development, this water-soluble vitamin is a true multitasker.

Yet, ensuring an adequate intake of Vitamin B6 does not necessitate relying on supplements alone. Nature provides us with an abundance of nutrient-rich foods that are delicious and packed with this vital vitamin.

From vibrant fruits and vegetables to lean proteins and whole grains, incorporating these foods that contain vitamin B6 into your diet can help you harness the benefits of Vitamin B6 for a healthier, more energetic life.

This blog will explore the world of Vitamin B6, exploring its significance for our well-being and uncovering a diverse array of naturally abundant foods in this essential nutrient.

So, let us get started!

The Role of Vitamin B6 in Our Body

Vitamin B6, known as pyridoxine, is pivotal in numerous critical functions of the human body. This water-soluble vitamin is essential for metabolising nutrients, particularly carbohydrates, fats, and proteins, converting them into energy that fuels our daily activities.

Additionally, B6 aids in creating neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid (GABA), which regulate mood, cognition, and emotional well-being.

Vitamin B6 is also the cornerstone in the synthesis of haemoglobin, the protein responsible for carrying oxygen in red blood cells, vital for energy production and overall vitality. This nutrient also contributes significantly to immune function, supporting the body's defences against infections and diseases.

It plays a crucial role in maintaining proper nerve function by aiding in producing myelin, a protective covering surrounding nerve fibres. This ensures efficient communication between nerve cells, facilitating smooth muscle movement and coordination.

Most importantly, vitamin B6 is pivotal during periods of rapid growth and development, especially in infants, children, and during pregnancy. It aids in brain development and helps regulate hormone function. Without adequate B6, these processes can be compromised.

What is the Recommended Daily Intake of Vitamin B6?

The daily requirement for Vitamin B6 varies by age, gender, and life stage. The Recommended Dietary Allowance (RDA) for adults is around 1.3 to 2 milligrams (mg) per day.

However, specific needs may differ. Pregnant and breastfeeding women may need slightly more, while children and teenagers require less.

Maintaining an adequate intake of Vitamin B6 through a balanced diet is essential, as it is water-soluble and not stored in the body for long. Foods rich in this nutrient, like poultry, fish, bananas, and whole grains, can help meet daily requirements.

Consulting a healthcare professional can provide personalised guidance on Vitamin B6 intake based on individual factors and health goals. Also, there are also some good options of Vitamin B6 rich foods vegetarian. Hence, you will not have to worry if you are into a vegetarian diet.

What Happens to the Body with Vitamin B6 Deficiency?

A deficiency in Vitamin B6 can lead to a range of health issues:

  • First, it can affect the body's ability to metabolise nutrients, potentially reducing energy levels and fatigue. Neurological symptoms may also arise, including irritability, depression, and impaired cognitive function.

  • Vitamin B6 deficiency can hinder the production of neurotransmitters regulating mood and emotions. This may contribute to mood disorders like depression and anxiety.

  • Physical symptoms such as dermatitis, inflammation of the mouth and tongue, and even anaemia due to reduced haemoglobin synthesis are possible outcomes.

  • Nerve function may be compromised, resulting in symptoms like tingling sensations or numbness in the extremities and even more severe neurological issues in advanced cases.

In pregnant women, vitamin B6 deficiency can adversely affect fetal brain development.

Vitamin B6 Deficiency Symptoms

Vitamin B6 deficiency can manifest in various ways, affecting physical and mental well-being. Common symptoms include**

Skin Problems Dermatitis, scaling, and inflammation around the eyes, nose, and mouth are potential indicators.

Tingling and Numbness Peripheral neuropathy, causing sensations like tingling, numbness, or pain in the extremities, may occur.

Muscle Weakness or Pain Reduced nerve function can lead to muscle weakness or pain, sometimes mistaken for other conditions.

Irritability and Mood Changes Mood swings, irritability, and even symptoms of depression can occur due to altered neurotransmitter production.

Vitamin B6 Food Sources

Presented below is a compilation of foods, encompassing vegetables, fruits, nuts, and more, that serve as excellent sources of Vitamin B6.

The tables present a vitamin B6 foods list along with the Vitamin B6 content in these foods and the percentage of the daily recommended intake they fulfil.

Fruits Rich in Vitamin B6

Fruit Names Vitamin B6 (mg) %DV
Mamey sapote 0.7 42%
Prunes 0.7 42%
Low-moisture apricots (dried) 0.5 31%
Bananas 0.4 22%
Durian 0.3 19%
Plantains (green, fried) 0.3 16%
Plantains (yellow, fried) 0.3 17%
Jackfruit 0.3 19%
Avocado 0.5 30%
Cantaloupe 0.3 19%
Oranges 0.1 7%
Vitamin B6 in Banana 0.6 32%

Vegetables Rich in Vitamin B6

Vegetable Vitamin B6 (mg) %DV
Shiitake mushrooms (dried) 1 57%
Hearts of palm (raw) 0.8 48%
Potato flour 0.8 45%
Radishes (oriental dried) 0.6 36%
Fireweed leaves (raw) 0.6 37%
Jute potherb (raw) 0.6 35%
Kanpyo 0.5 31%
Hungarian peppers 0.5 30%
Spinach (cooked) 0.4 26%
Arbi/Colocasia (cooked) 0.4 26%
Red bell pepper (cooked) 0.4 23%

Legumes Rich in Vitamin B6

Legume Serving size Vitamin B6 (mg) %DV
Black beans 1 cup (172 grams) 0.4 23%
Chickpeas 1 cup (172 grams) 0.3 18%
Lentils 1 cup (198 grams) 0.4 21%
Lima beans 1 cup (170 grams) 0.3 18%
Kidney beans 1 cup (172 grams) 0.2 12%
Peas 1 cup (160 grams) 0.2 11%
Soybeans 1 cup (177 grams) 0.4 22%
Tofu 100 grams 0.3 18%
Tempeh 100 grams 0.3 18%
Edamame 1 cup (155 grams) 0.6 33%

Animal-origin Foods (Fish, Meat, Eggs, Dairy) Rich in Vitamin B6

Salmon (cooked, 3.5 ounces) 1.6 94%
Tuna (canned, light, albacore, drained) 1.3 77%
Trout (cooked, 3.5 ounces) 1 62%
Mackerel (cooked, 3.5 ounces) 0.9 54%
Shrimp (cooked, 3.5 ounces) 0.6 37%
Crab (cooked, 3.5 ounces) 0.5 31%
Scallops (cooked, 3.5 ounces) 0.5 31%
Chicken breast (cooked, 3.5 ounces) 1.6 92%
Pork chops (cooked, 3.5 ounces) 0.9 54%
Beef liver (cooked, 3.5 ounces) 0.9 54%
Turkey breast (cooked, 3.5 ounces) 0.8 48%
Lamb chop (cooked, 3.5 ounces) 0.7 43%
Eggs (2 large) 0.1 5%
Whole milk (1 cup) 0.2 10%
Plain yogurt (1 cup) 0.1 5%
Buttermilk (1 cup) 0.1 5%
Paneer (125 grams) 0.1 3%
Cheddar cheese (100 grams) 0.1 3%

Is it Harmful to Consume Too Much of Vitamin B6-rich Foods?

While Vitamin B6 foods are essential for health, excessive intake can lead to adverse effects. Consuming too many B6-rich foods or supplements in excess of the recommended daily allowance (usually above NIH recommended 1.7 mg to 2.0 mg) can result in a condition called vitamin B6 toxicity or pyridoxine toxicity.

Symptoms may include nerve damage, numbness, and difficulty coordinating movements. Prolonged high doses can lead to severe neurological issues. It is important to obtain B6 from a balanced diet and consult a healthcare professional before taking supplements to avoid potential harm from excessive intake.


In the pursuit of optimal health, embracing a balanced diet with Vitamin B6 fruits and vegetable list is a pivotal step towards overall well-being. The diverse array of foods ensures that meeting your B6 requirements can be nutritious and delicious.

However, striking a balance is crucial, as excess can lead to unwanted effects.

Moreover, a reliable health insurance plan is essential in our unpredictable world. Apart from offering you health insurance tax benefits, it also acts as a safety net, providing financial support in medical emergencies.

Among the array of options available, Tata AIG's medical insurance plans stand out. With comprehensive coverage, a wide network of hospitals, and personalised solutions, we ensure your health is in trusted hands. Our commitment to excellence and customer-centric approach makes us a top choice for safeguarding your well-being.

Remember, investing in your health is an investment in your future. By combining a balanced diet with the security of a reputable health insurance plan, you are equipping yourself to face any health challenge with confidence and resilience.

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