Last updated on 25/06/2024
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Tags: Vitamin B6 foods
Vitamin B6 deficiency can lead to several serious health issues such as hypothyroidism and diabetes.
Here are some of the common symptoms of deficiency:
Here’s a list of the top 20 Vitamin B6-rich foods, along with their serving size and Vitamin B6 content.
| S.No. | Food Item | Serving Size | Vitamin B6 Content (mg) |
|---|---|---|---|
| 1 | Milk | 1 cup | 0.1 mg |
| 2 | Salmon | 100 g | 0.6 mg |
| 3 | Tuna | 100 g | 1 mg |
| 4 | Eggs | 100 g | 0.1 mg |
| 5 | Chicken Liver | 100 g | 0.8 mg |
| 6 | Beef Liver | 3 oz | 0.9 mg |
| 7 | Carrot | 100 g | 0.1 mg |
| 8 | Green Peas | 100 g | 0.2 mg |
| 9 | Sweet Potato | 1 cup | 0.4 mg |
| 10 | Spinach | 100 g | 0.2 mg |
| 11 | Avocado | 100 g | 0.3 mg |
| 12 | Ricotta | 1 cup | 0.1 mg |
| 13 | Banana | 1 medium | 0.4 mg |
| 14 | Cereals | 100 g | 6 mg |
| 15 | Oats | 100 g | 0.1 mg |
| 16 | Pork | 100 g | 0.5 mg |
| 17 | Soya Beans | 100 g | 0.5 mg |
| 18 | Wheatgerm | 100 g | 2.26 mg |
| 19 | Peanuts | 100 g | 0.35 mg |
| 20 | Tofu | 100 g | 0.5 mg |
Bananas are a convenient and nutritious snack rich in Vitamin B6.
One medium banana provides around 0.4 mg of Vitamin B6, helping you meet your daily requirements easily.
Chicken liver is packed with protein, folate, Vitamin A, B6, and B12.
It’s an excellent source for improving your immune health and energy levels, making it a must-have for non-vegetarians.
Spinach is rich in iron, Vitamin A, C, and B6.
Vitamin B6 aids in antibody production, strengthening the immune system and fighting infections effectively.
Carrots are rich in Vitamin B6, fibre, and Vitamin A.
They promote healthy digestion, improve nerve health, and can be enjoyed raw, in juices, or as part of salads.
Green peas are full of fibre and essential vitamins (A, C, and B6).
They make a great side dish and can be added to soups, curries, or salads.
Milk is not just for calcium—it also contains Vitamin B6, offering about 5% of your daily requirement.
A glass of milk daily helps support your nervous system and maintain energy levels.
Vitamin B6, also known as pyridoxine, is vital for multiple body functions:
It plays a role in over 100 enzyme reactions, aiding in the metabolism of proteins, carbohydrates, and fats for energy production.
Vitamin B6 is necessary for synthesising haemoglobin, the protein that carries oxygen in the blood.
A sufficient amount prevents anaemia and keeps blood oxygen levels stable.
Vitamin B6 supports normal brain function, reduces homocysteine levels, and may help prevent cognitive decline and Alzheimer’s disease.
It helps maintain healthy skin and is used in anti-dandruff treatments.
Vitamin B6 also balances oil (sebum) production and contributes to smooth, glowing skin.
| Age Group | RDA (mg/day) |
|---|---|
| Males (19–50 years) | 1.3 |
| Males (50+ years) | 1.7 |
| Females (19–50 years) | 1.3 |
| Females (50+ years) | 1.5 |
| Pregnant Females | 1.9 |
Whether you prefer animal-based, dairy, or plant-based foods, there’s no shortage of natural Vitamin B6 sources — from milk, tuna, and sweet potato to avocado and banana.
Adding these foods to your daily meals ensures you get enough of this essential vitamin to support energy, brain health, and immunity.
Disclaimer:
This article is for informational purposes only and not a substitute for professional medical advice.
Always consult your doctor before making dietary changes or taking supplements.
👤 Author: Anuja Koul
A passionate and creative health content writer with expertise in wellness and nutrition storytelling.
📂 Category: Vitamins