We know the importance of Vitamin B6 or Pyridoxine in human body. It plays important roles in supporting nervous system, helps processing carbohydrates, proteins & fats, and helps prevent homocysteine in the blood. Vitamin B6 is also required for growing new cells and balancing blood sugar levels. It’s good for the skin and immune system as well. Vitamin B6 or Pyridoxine is essential for the smokers as it reduces the risk of lung cancer. Often it is found that smokers and alcohol abusers have the deficiency of Vitamin B6. People who eat more junk foods are in the danger of having Vitamin B6 deficiency as well. Besides, women who are suffering from PMS or other menstrual problems can be a victim of Vitamin B6 deficiency too.

Vitamin B6 can be found very easily in various common foods. Because it’s a water soluble Vitamin, body cannot store it. So, continuous supply of this vitamin is very essential.

Best Food Sources of Vitamin B6 or Pyridoxine

I. Spinach: Spinach is an excellent source of Vitamin B6. Boiled spinach also contains good amounts of Vitamin B6.

II. Cereal: Cereal such as oat and cereals product which are made from Vitamin B6 rich buckwheat or rice, excellent sources of Vitamin B6.

III. Tuna: Omega-3 fatty acids rich Tuna fish is also highly rich with Vitamin B6. Those who need more Vitamin B6, tuna is really a great fish for them.

IV. Turkey: Turkey or turkey breast is wonderful source Vitamin B6. A cup of turkey meat has 0.84 mg of the nutrient.

V. Halibut: This fish is highly rich in Vitamin B6 and contains 0.63 mg per half fillet.

VI. Brown Rice: Whole grains are great source of Vitamin B6 and brown rice is no exception. Whole wheat bread is also excellent source of Vitamin B6.

VII. Molasses: Molasses are good source of Vitamin B6. It provides 0.67mg of Vitamin B6 per 100 gm serving.

VIII. Sweet Potatoes: Not only they contain Vitamin A and C, sweet potatoes are very good source of Vitamin B6 as well. Besides this brown potatoes are also good source of Vitamin B6.

IX. Turnip Greens: Like spinach turnip greens also contain very good amount of Vitamin B6.

X. Liver: An Organ meat such as liver provides high amounts of Vitamin B6. Turkey liver is very high in Vitamin B6.

Other good food sources of Vitamin 6 or Pyridoxine are sunflower seeds, buckwheat flour, yeast, soybeans, and walnuts, vegetables such as carrot, bell peppers, shiitake mushrooms and raw celery. Garlic is also a very good source of Vitamin B6.

How Much Do You Need?

Recommended Daily Amount (RDA) of Vitamin B6 is 1.3 mg for both men and women. In the case of pregnant women amount should be 1.9 mg and in the period of lactation it should go up to 2.0 mg.

Sources:

http://whfoods.org

http://www.dietbites.com/Diet-Articles-8/vitamin-b6.html

http://www.healthy-vitamin-choice.com/vitamin-b6.html

http://www.anyvitamins.com

http://www.umm.edu

http://www.thedailygreen.com