Vitamin B6/ Pyridoxine Rich Foods Sources, Fruits & Vegetables
Vitamin B6 deficiency can lead to mood instability, depression, Alzheimer's disease, anaemia, PMS, nausea during pregnancy, cancer and many more issues. Dietary intake of vitamin B6 foods at a recommended level can help to combat these diseases.
In this piece, you will find several lists of vitamin B6 rich foods. Read along!
Before that, let's learn some important functions of vitamin B6.
Vitamin B6 is a water-soluble vitamin found in many foods such as cereals, meat, vegetables, beans, and eggs.
It is one of the eight B vitamins that acts as a co-enzyme and performs various tasks in the body. Vitamin B6 is associated with more than 100 enzymatic reactions and mostly works on protein metabolism.
Vitamin B6 (also known as pyridoxine) plays a crucial role in cognitive development in regulating homocysteine levels. In addition, this B-group vitamin is actively involved in haemoglobin formation, gluconeogenesis and glycogenolysis, and immune function.
From the versatile functions and benefits of pyridoxine, individuals can understand the necessity of consuming foods containing vitamin B6.
Read on to know some of the best vitamin B6 food sources.
What Are the Top Food Items Rich in Vitamin B6/Pyridoxine?
Wondering in which food pyridoxine is found?
The following pyridoxine foods list will answer all your queries!
But, before we discuss vitamin B6 sources separately, take a glance at the foods containing the highest level of B6.
Mamey Sapote (fruit) has the highest level of B6 (0.7 mg), which accounts for 42% DV.
Dried Pasilla Peppers (vegetable) has 4.2 mg vitamin B6, which accounts for 249% DV.
Note: % DV refers to Percent Daily Value. This code on the food label explains what nutrients are available in one serving of a particular food. For example, if a food label states 2% DV vitamin B6, it means it supplies 2% of nutrients in one serving that individuals need to take each day.
Below are mentioned the pyridoxine foods separately, along with their nutrient levels and recommended state of consumption.
Top Fruits Rich in Vitamin B6 / Pyridoxine
pyridoxine is present in a wide variety of fruits. Here is a list of vitamin B6 rich fruits.
Mamey sapote (0.7 mg, 42% DV)
Low-moisture apricots (0.5 mg, 31% DV) (Dried)
Plantains green (0.3 mg 16% DV) (Fried)
Yellow plantains (0.3 mg 17% DV) (Fried)
Jackfruit (0.3 mg 19% DV)
Apples dehydrated (Low moisture), sulphured (0.3 mg 16% DV) (Uncooked)
Cherimoya (0.3 mg 15% DV)
Sweetened mango (0.3 mg, 20% DV) (Dried)
Avocados (0.3 mg, 15% DV)
California avocados (0.3 mg, 17% DV)
Zante currants (0.3 mg, 17% DV)
Golden seedless raisins (0.3 g 19% DV)
Lemon peel (0.2 mg, 10% DV) (Raw)
Casaba melon (0.2 mg, 10% DV)
Plantains (0.2 mg 12% DV) (Cooked)
Pineapple (0.1 mg, 6% DV) (Traditional)
Those looking for the best vitamin B6 fruits in India can choose bananas and avocados as they contain a high level of this essential nutrient.
Top Vegetables Rich in Vitamin B6 / Pyridoxine
Most of the vegetables contain a decent amount of pyridoxine, but some vegetables have a higher level of this nutrient.
Thinking about which vegetables have pyridoxine at a significant amount?
Read through the following list of pyridoxine rich vegetables to get a comprehensive idea.
Pasilla peppers (4.2 mg, 249% DV) (Dried)
Ancho peppers (3.5%, 208% DV) (Dried)
Peppers, sweet, red, freeze (2.2 mg, 131% DV) (Dried)
Chives (2 mg, 117% DV) (Dried)
Shallots, freeze (1.7 mg, 99% DV) (Dried)
Onions dehydrated flakes (1.6 mg, 94% DV)
Parsley (1.4 mg, 81% DV) (Freeze-dried)
Drumstick leaves (1.2 mg, 71% DV) (Raw)
Leeks (Bulb and lower-leaf portion) (1.2 mg, 71% DV) (Freeze-dried)
Carrot (1 mg, 61% DV) (Dehydrated)
Pepeao (1 mg, 56% DV) (Dried)
Shiitake mushrooms (1 mg, 57% DV) (Dried)
Hearts of palm (0.8 mg, 48% DV) (Raw)
Potato flour (0.8 mg, 45% DV)
Radishes (0.6 mg 36% DV) (Oriental dried)
Fireweed leaves (0.6 mg, 37% DV) (Raw)
Jute potherb (0.6 mg, 35% DV) (Raw)
Hungarian peppers (0.5 mg, 30% DV)
From the list mentioned above, individuals can learn which vegetable has vitamin B6 and the amount as well.
Till now, we have discussed the various vitamin B6 fruits and vegetables. Next, let's focus on how much vitamin B6 is present in meats, nuts and seeds, oils, etc.
Top 20 Nuts and Seeds Rich in Vitamin B6
Pistachio nuts (1.7 mg, 100% DV)
Sunflower seeds ( 1.3 mg, 79% DV) (Dried)
Safflower seeds (1.2 mg, 69% DV)
Pistachio nuts (1.1 mg, 66% DV) (Roasted dry)
Sunflower seeds (0.8 mg, 47% DV) (Roasted dry)
Sesame seeds (0.8 mg, 46% DV) (Whole dried)
Sesame seeds (0.8 mg, 47% DV) (Toasted)
Breadnut tree seeds (0.7 mg, 40% DV) (Dried)
Acorns (0.7 mg, 41% DV) (Dried)
Chestnuts (0.7 mg, 39% DV) (European, dried and unpeeled)
Beechnuts (0.7 mg, 40% DV) (Dried)
Chinese chestnuts (0.7 mg, 39% DV) (Dried)
Japanese chestnuts (0.7 mg, 39% DV) (Dried)
Butternuts (0.6 mg, 33% DV) (Dried)
Hazelnuts (0.6 mg, 33% DV)
Hemp seeds (0.6 mg, 35% DV)
Lotus seeds (0.6 mg, 37% DV) (Dried)
Ginkgo nuts (0.6 mg, 38% DV) (Dried)
Black walnuts (0.6 mg, 34% DV) (Dried)
Flax seeds (0.5 mg, 28% DV)
Top Fats and Oils Rich in Vitamin B6
Digging the internet with “which oil contains vitamin B6?”
Then, read the list mentioned below!
Margarine-like vegetable oil spread, 60% fat tub with salt (3.8 mg, 221% DV)
Margarine-like vegetable oil spread, 60% fat tub with salt with added vitamin D (3.8 mg, 221% DV)
Margarine-like spread whipped tub salted (3.2 mg, 188% DV)
Table fat Nfs (1.5 mg, 88% DV)
Oil or table fat Nfs (0.8 mg, 44% DV)
Margarine-like vegetable oil spread unspecified oils approximately 37% fat with salt (0.4 mg, 23% DV)
Salad dressing mayonnaise soybean and safflower oil with salt (0.6 mg, 34% DV)
Salad dressing Italian dressing commercial regular (0.1 mg, 4% DV)
Salad dressing Italian dressing reduced fat without salt (0.1 mg, 4% DV)
Salad dressing bacon and tomato (0.1 mg, 5% DV)
Dressing honey mustard fat-free (0.1 mg, 3% DV)
Korean dressing or marinade (0.1 mg, 4% DV)
Italian salad dressing (0.1 mg, 3% DV)
Fatback (0.1 mg, 4% DV) (Cooked)
Salad dressing peppercorn dressing commercial regular (0.1 mg, 4% DV)
Low-fat French salad dressing (0.1 mg, 3% DV)
Russian Dressing (0.1 mg, 6% DV)
Salad dressing, French dressing, reduced-fat (0.1 mg, 3% DV)
Cream, half-and-half (0.1 mg, 3% DV)
Cream Ns as to light heavy or half-and-half (0.1 mg, 3% DV)
Top Animal Foods Rich in Vitamin B6
Here is a list of animal foods that contain the highest level of vitamin B6.
Skipjack (1 mg, 58% DV) (Cooked)
Yellowfin tuna (1 mg, 61% DV) (Cooked)
Skipjack tuna (0.9 mg, 50% DV) (Raw)
Atlantic cod (0.9 mg 59% DV) (Dried salted)
Wild Atlantic salmon (0.8 mg, 48% DV) (Raw)
Whelk (0.7 mg, 38% DV) (Cooked)
Ruffed Grouse breast meat, skinless (1.3 mg, 75% DV) (Raw)
Chicken Broiler or Fryers breast skinless boneless meat only cooked grilled (1.2 mg, 68% DV)
Fat-free ground turkey (1.1 mg, 64% DV)
Canada Goose breast meat skinless (1.1 mg, 63% DV) (Raw)
Beef variety meats and by-products liver (1.1 mg, 64% DV) (Raw)
Emu full rump cooked broiled (1 mg, 58% DV)
3) Dairy and Egg Products
Egg yolk (0.7 mg, 44% DV) (Dried)
Whey powder (0.6 mg, 36% DV) (Acid) (Dried)
Sweet whey powder (0.6 mg, 34% DV) (Dried)
Non-fat American cheese (0.6 mg, 33% DV)
Eggs (0.5 mg, 29% DV) (Dried)
Feta cheese (0.4 mg, 25% DV)
Egg yolk (0.4 mg, 21% DV) (Raw)
Buttermilk (0.3 mg, 20% DV) (Dried)
Who Should Take Vitamin B6?
Both adults and infants need vitamin B6 to maintain a healthy life. Below is mentioned certain medical conditions that demand regular intake of vitamin B6.
Individuals having a poor renal function
Individuals with alcohol dependence
Patients with an autoimmune disorder
Individuals who are obese, etc.
