List Of Top 20 Vitamin B6 Foods Sources: A Complete Guide - Diabetes Blog
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List Of Top 20 Vitamin B6 Foods Sources: A Complete Guide

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Vitamin B6 foods

Did you know that Vitamin B6 foods are vital for the body’s functions and boost your immune system? Vitamin B6, also known as pyridoxine, is one of the essential vitamins from the Vitamin B complex. This vitamin is available naturally in food items and can be taken as a supplement. Are you ready to discover the top 20 foods that can supercharge your health and well-being by providing ample doses of this essential vitamin? Let’s find out the variety of vitamin B6 food sources in the blog.

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Also read: Top 15 Picks: List Of Vitamin B2 Foods

Vitamin B6 Deficiency: Signs and Symptoms

Vitamin B6 deficiency may lead to severe conditions such as hypothyroidism and diabetes. Moreover, here we’ve listed a few signs and symptoms.

  • Depression
  • Confusion
  • Seizure
  • Tingling, numbness, pain in hands
  • Peripheral neuropathy
  • Weak immune system

Top 20 Picks: Vitamin B6 Food Sources

Here’s the list summarising the top 20 Vitamin B6 Food sources, along with the serving size and Vitamin B6 content.

S.No.Food ItemServing SizeVitamin B6 Content (mg)
1Milk1 cup0.1 mg
2Salmon100 g0.6 mg
3Tuna100 g1 mg
4Eggs100 g0.1 mg
5Chicken Liver100 g0.8 mg
6Beef Liver3 oz0.9 mg
7Carrot100 g0.1 mg
8Green peas 100 g0.2 mg
9Sweet Potato1 cup0.4 mg
10Spinach100 g0.2 mg
11Avocado100 g0.3 mg
12Ricotta1 cup0.1 mg
13Banana1 medium0.4 mg
14Cereals100 g6 mg
15Oats100 g0.1 mg
16Pork100 g0.5 mg
17Soya Beans100 g0.5 mg
18Wheatgerm100 g2.26 mg
19Peanuts100 g0.35 mg
20Tofu100 g0.5 mg

Also read:The Complete Guide to Vitamin B-Rich Foods: Top 20 Picks

Vitamin B6 food sources


Bananas are not only a convenient snack but also contain a good amount of Vitamin B6. Moreover, one medium-sized banana will offer at least 0.4 mg of vitamin B6. So, incorporating the banana into your diet can be beneficial as it fulfils your daily requirement of vitamin B6.

Chicken Liver

Chicken liver is a nutritious and popular source of protein. It is also filled with several other nutrients, including vitamins, folates, vitamin B6, Vitamin A, and vitamin B12. Chicken liver is a delicious and nutritious food source rich in vitamin B6 that must be included in your diet to satisfy your cravings and your nutritional needs.


Spinach is a great source of iron and vitamins A and C. It also contains a good amount of Vitamin B6. Vitamin B6 is essential in the production of antibodies, which help fight infections and diseases in the body.


Carrots are rich in Vitamin B6, fibre, and Vitamin A. They also provide a lot of fibre that helps regulate bowel movements. Moreover, you can consume them raw or cook them. Incorporate it into your diet as smoothies or juice. Vitamin B6 is responsible for forming the protein around your nerve cell called myelin. You can include them in your diet as a salad or toss them into the vegetable stir fry.

Green Peas

Green peas are filled with fibres and vitamins A, C and B6. Moreover, you can freeze and store peas and carrots and keep this as a side dish that is even liked by the kids.


Milk is a good source of calcium, but did you know that it also contains a great amount of vitamin B6? It offers 5 per cent of the recommended daily value of vitamin B-6. Moreover, a deficiency of vitamin B6 can lead to health issues and may negatively impact the central nervous system.

Why is Vitamin B6 Important?

Vitamin B6 is essential for performing bodily functions properly, including helping with metabolism, creating blood cells, and keeping cells healthy. Let’s explore more.

Helps with Metabolism: Vitamin B6 is involved in over 100 enzyme reactions in the body, particularly those related to protein, carbohydrate and fat metabolism. It helps break down and utilise proteins, carbohydrates, and fats from the foods we eat, converting them into energy.

Haemoglobin Production: Did you know that the human body absorbs Vitamin B6 in the jejunum? Well, yes, Vitamin B6 is necessary for the synthesis of haemoglobin, the protein in red blood cells that carries oxygen throughout the body. Moreover, adequate levels of vitamin B6 are vital for preventing anaemia and maintaining healthy blood oxygen levels.

Brain Development And Function: Vitamin B6 is important for normal brain functioning and helps in reducing the levels of homocysteine. The protein, if in a higher range in the body, may lead to brain-related disorders such as dementia, Alzheimer’s disease, and cognitive decline. It also supports cognitive function and may help reduce the risk of age-related cognitive decline.

Helps Maintain Healthy Skin: Vitamin B6 plays an essential role in maintaining healthy skin, contributes to healthy hair, and is used in anti-dandruff products. In addition, vitamin B6 helps reduce sebum levels and limit the area of oily spots.

Vitamin B6: Recommended Daily Allowance

Here’s a table summarising the recommended daily allowance for the different age groups.

Age GroupsRDA (mg/day)
Males 19-50 years old1.3
Males over 50 years old1.7
Females 19-50 years old1.3
Females over 50 years old1.5
Pregnant Females1.9

Final Words

Whether you prefer animal-based products, dairy products, or plant-based products, including milk, tuna, sweet potato, avocado, and banana, there are plenty of vitamin B6-rich sources available naturally. We’ve also listed some of them to fulfil your body’s vitamin B6 requirements. By including these foods in your diet, you can easily ensure sufficient intake of this essential nutrient, promoting overall health and well-being.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.

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Anuja Koul

Anuja Koul

A passionate, creative writer and researcher. I found that writing allowed me to express myself in ways that I couldn't have otherwise. I have tried my hands on different writing genres, but I ultimately discovered that healthcare and wellness are my areas of expertise.

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