Vitamin B6, or pyridoxine, is a water-soluble vitamin that plays a crucial role in vital bodily functions. It is naturally found in many foods, including eggs, tuna, milk, bananas, chickpeas, sunflower seeds, chicken breast and more.

Vitamin B6 foods are required to produce amino acids (protein building blocks) and help process numerous cellular functions. Other vital roles of Vitamin B6 are the formation of neurotransmitters and hemoglobin and help in blood regulation.

Undoubtedly, Vitamin B6 comes with hundreds of health benefits, so you should add this to your diet. So, here you will learn the best 10 vitamin B6-rich foods, health benefits, recipes, recommended amounts, and much more.

Best 10 Vitamin B6 Rich Foods

Vitamin B6 is naturally found in the following foods.

Avocado

One organic avocado of 136 grams contains about 0.4 milligrams of vitamin B6.

The rich amount of B6 is the main reason to eat this food. Not only does avocado have a B6 content, but it also holds other necessary minerals, fats, and vitamins. So, this fruit assists in hundreds of vital bodily functions and reactions. It also boosts immunity power to protect you from various diseases related to digestion, heart, skin, hair, and more.

Durian Fruit

One cup serving of Durian fruit holds about 0.8 milligrams of vitamin B6.

According to experts, durian fruit is nutrient-dense as it contains high levels of vitamin C, thiamine, riboflavin, potassium, and manganese. But it is also rich in fat, which makes it more highly caloric than other fruits like avocado. Durian is an all-in-one fruit with carbs, proteins, fats, and essential fibres.

Sunflower Seeds

A single cup of sunflower seeds supplies almost 0.6 milligrams of vitamin B6.

Sunflower seeds contain a shocking amount of significant nutrients. You can eat them as snacks, plus add them to your dishes, fruit salads and energy bars to make them super healthy and delicious.

Tuna

A single can of tuna fish holds approximately 0.4 milligrams of B6 vitamin. It is one of the top vitamin B6 foods containing surplus protein that is healthy for digestion, brain cells and the thyroid. In addition, it is rich in numerous other minerals and vitamins.

Chicken Breast

58-gram serving of chicken breast comes with about 0.3 milligrams of vitamin B6. While buying chicken, ensure you're buying free-range chicken, as it is healthier than conventionally raised chickens.

Turkey Breast

About 85 grams of turkey breast houses almost 0.7 milligrams of vitamin B6, which contains vitamins and minerals and is rich in selenium, vitamin C and protein. Furthermore, it delivers tryptophan, which is the best for the sleep cycle and mood effects.

Pistachios

About 28 grams of pistachios hold 0.5 milligrams of B6 vitamin. Its serving is also a complete package of vitamins A, C, iron, zinc, copper, potassium, magnesium, calcium, thiamine, niacin and folate. These nuts also contain healthy fats for the brain, eyes, gut and weight.

Pinto Beans

One cup of cooked pinto beans houses approximately 0.4 milligrams of vitamin B6. It is also a rich source of iron, zinc, copper, potassium, magnesium, calcium, thiamine, niacin fol, and other vital vitamins and minerals.

Milk

One cup of goat or cow milk contains about 5% of the recommended DV of vitamin B6. Milk delivers sufficient fats, minerals, and other vitamins, so drink a cup of milk daily. But if you don't like milk, you can add it over cereal and low-sugar breakfasts.

Eggs

2 eggs hold approximately 10% of the recommended DV of B6 vitamin (no matter how you cook eggs). Eggs are a perfect yet cheap source of nutrients, as you can use them for brunch, lunch and dinner.

Recommended Amount of Vitamin B6

The recommended amount of Vitamin B6 varies from man to woman and age. For 14-50 years, men's recommended Daily Value is 1.3 mg, while for 51+, it is 1.7 mg.

On the other hand, the DV for 14-18-year-old women is 1.2 mg and for 19-50 years, it is 1.3 mg. For 51+ years, women can have 1.5mg, while it increases to 1.9mg for pregnant women.

Excellent Health Benefits of Vitamin B6

Vitamin B6 has been widely studied for its health benefits and disease prevention. Centres for Disease Control and Prevention reported that vitamins and micronutrients are vital for normal cell functioning and development. We can’t grow all these required nutrients, so we must get them from the above-mentioned foods.

Mood-boosting effects

Vitamin b6 helps release "happy hormones" that prevent mood swings and make you happy. Further, its intake also prevents you from morning sickness.

Prevention from Cardiovascular Diseases and Cancer

These vitamins empower your immune system to protect you from cancer, digestion, and heart disease. In addition, it plays an essential role in the regulation of blood pressure.

Vitamin B6 foods for pregnancy

While various dietary recommendations are equally beneficial for both men and women, women's body needs are different for vitamins. Mainly, pregnant and breastfeeding women require a high amount of B6 and B12 vitamins to grow their fetus. It will lower the risk of congenital disabilities and prevent birth weight difficulties. Here are some easy-to-prepare Vitamin B6 foods for pregnant ladies

• Carrots
• Cereals
• Sweet Potato
• Green Peas
• Milk
• Eggs

Pregnant women can also get B6 vitamin supplements under the supervision of their gynecologists.

Amazing Recipes of Vitamin B6 Foods

There are various delicious recipes incorporated with vitamin B6. Here, cook the following one and treat your taste buds.

• Tuna salads
• Cereals
• Scrambled eggs
• Tahini
• Herbed Turkey Breast
• Avocado and Nuts
• Seared Grass-fed steak

Final Thought

Vitamin B6, or pyridoxine, is a water-soluble vitamin that plays a crucial role in vital bodily functions. The best Vitamin B6 foods are tuna, milk, eggs, avocado, pistachios, turkey breast, salmon, pinto beans, chicken breast, green peas, carrot, durian fruits and more.

Try to take the recommended DV of vitamin B6 for better health. Make the intake delicious by cooking Tuna salads, cereals, scrambled eggs, tahini, herbed Turkey Breast Avocado, Nuts Seared Grass-fed steak, etc.

Here, we described Vitamin B6 Foods: Health Benefits and Recipes in detail. It will help you to adopt a healthy lifestyle.