Top 5 Foods Highest in Vitamin B6

by Johnny Jacks
Vitamin B6, also known as Pyridoxine, is a vital nutrient that plays a crucial role in organ function. If you’re wondering about the benefits of Pyridoxine and the food sources rich in vitamin B6, this article will provide the answers you seek.

Nutrient-Rich Foods High in Vitamin B6

Vitamin B6 is essential for maintaining a healthy immune and nervous system. Therefore, it’s important to know which foods are abundant in this vitamin. Here are some vitamin B6-rich foods you can consider:


Salmon is a highly nutritious fish that is rich in vitamin B6. Just 100g of salmon provides approximately 47% of the Recommended Daily Intake (RDI) for vitamin B6. This fish not only contains ample amounts of vitamin B6 but is also a great source of other B vitamins. Including salmon in your diet offers numerous health benefits due to its abundance of essential nutrients.

Tuna is another fish that contains vitamin B6. Consuming 100g of tuna will supply you with 1.04 mg of vitamin B6, which is 52% of the total daily value. Additionally, tuna is rich in beneficial fats that promote overall health.

Milk and Dairy Products

A single cup of goat or cow’s milk provides approximately 5% of the recommended daily amount of vitamin B6. If you’re following a low-fat diet, 1% milk and skimmed milk are nutritious options to consider. Besides vitamin B6, milk is also a significant source of calcium and vitamin B12, which are essential for the body.

Cheese is another dairy product that is rich in vitamin B6. The vitamin content in cheese varies depending on the type, with whey-rich cheese generally having higher amounts. Cheese not only supplies vitamin B6 but also provides other B vitamins like B1, B2, and B3, which offer considerable health benefits.


Beef is a meat option that contains vitamin B6, with 100g of beef containing 0.68 mg of the vitamin (equivalent to 37% of the daily recommended intake). Additionally, beef is an excellent source of protein and essential fats that are crucial for your body’s needs.

Vegetables, Tubers, and Fruits

Various vegetables, tubers, and fruits are rich sources of vitamin B6. Green beans and carrots, for instance, are both packed with vitamin B6. A medium-sized carrot stick provides the same amount of vitamin B6 as 1 cup of milk. Carrots also offer fiber, vitamin A, and various other nutrients that benefit the body.

Green beans, similar to carrots, are abundant in fiber, vitamins A, C, and vitamin B6. Hence, incorporating green beans into your diet is a wise choice.

Animal Liver

Beef liver is an organ meat that stands out as a rich source of vitamin B6. In 100g of beef liver, you can find approximately 51% of the RDI for vitamin B6. Additionally, beef liver is a significant source of other B vitamins, such as vitamin B12 (providing 1,386% of the RDI) and vitamin B7 (supplying 138% of the RDI). Hence, beef liver should not be overlooked as an excellent vitamin B6 source for the body.

By incorporating these vitamin B6-rich foods into your diet, you can ensure an adequate intake of this essential nutrient for optimal health.

Vitamin B6 is found in beef and some fruits

Vitamin B6 is found in beef and some fruits.

Health Benefits of Vitamin B6

Vitamin B6, an essential nutrient involved in metabolizing fats, carbohydrates, and proteins, as well as in the production of red blood cells, offers numerous health benefits. The following are specific advantages supported by research:

  • Mood Improvement: Vitamin B6 plays a vital role in the production of neurotransmitters, facilitating the transmission of nerve signals throughout the body. It is involved in the synthesis of neurotransmitters like dopamine and serotonin, which can enhance mood.
  • Reduced Risk of Heart Disease: Vitamin B6 may help lower the risk of heart disease and arterial blockage. Studies suggest that vitamin B6 deficiency can elevate homocysteine levels, which in turn increases the risk of cardiovascular disease. Therefore, taking vitamin B6 along with vitamin B12 and folate can help reduce disease risk by lowering homocysteine levels.
  • Anemia Prevention: Vitamin B6 is crucial for the production of hemoglobin, a component of red blood cells. Insufficient vitamin B6 intake can disrupt the proper production of red blood cells, leading to anemia.
  • Nausea Treatment (During Pregnancy): Vitamin B6 has been used for decades to treat nausea and vomiting during pregnancy. In fact, vitamin B6 is present in Diclegis, a medication commonly prescribed to alleviate morning sickness.
  • Control and Relief of PMS Symptoms: Vitamin B6 plays a significant role in hormone regulation. It can be beneficial for individuals experiencing PMS symptoms such as breast tenderness, cramps, nausea, headaches, and fatigue. Additionally, it can help reduce premenstrual acne in women.
  • Support for Hormone Balance: Vitamin B6 has shown to stimulate progesterone production, which helps counterbalance excess estrogen in the body. It also supports the development of the corpus luteum, the source of progesterone. Furthermore, when combined with liver enzymes, vitamin B6 aids in eliminating excess estrogen from the body and enhances immune system function.
  • Eye Health Support: Nutrient-rich diets are recommended by experts to maintain optimal eyesight and prevent conditions like macular degeneration. Studies indicate that supplementing with vitamin B6, along with other vitamins, can significantly improve eye health.
  • Reduced Risk of Alzheimer’s Disease: Vitamin B6 plays a role in supporting brain function and may help reduce the risk of Alzheimer’s disease. While research findings are conflicting, vitamin B6 has been associated with lower homocysteine levels in the blood, which may contribute to a reduced risk of Alzheimer’s disease.

Incorporating vitamin B6-rich foods into your diet or considering supplementation can provide these health benefits. However, it is always advisable to consult with a healthcare professional before making any significant changes to your diet or starting a new supplementation regimen.

It is inherently a beneficial and necessary nutrient for our body. So the work Vitamin B6 is found in what foods? It is an important thing that you need to grasp and understand. From there, it helps you build a reasonable and nutritious diet for the whole family as well as everyone around.

Vitamin B6 is an essential nutrient that offers numerous benefits and is necessary for optimal body function. It is important to know which foods contain Vitamin B6 in order to make informed dietary choices. This knowledge enables you to create a well-balanced and nutritious diet that benefits not only yourself but also your entire family and those around you.

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