Good Food Sources of Vitamin B6
En Español (Spanish Version)

Here's Why:

Vitamin B6 is involved in many functions in the body. It helps your immune system and nervous system, and it aids in the metabolism of essential nutrients. It is also found in many foods and will be easy to fit in your diet if you need to increase your intake.

Recommended Intake:AgeRDA (mg)WomenMen1-3 years0.5 mg0.5 mg4-8 years0.6 mg0.6 mg9-13 years1.0 mg1.0 mg14-18 years1.2 mg1.3 mg19-50 years1.3 mg1.3 mg51 and older1.5 mg1.7 mgPregnancy1.9 mgn/aLactation2.0 mgn/a
Here's How:
FoodServing size Vitamin B6 content (mg) Fortified breakfast cereal¾ cup0.5 (check Nutrition Facts label)Bulgur, cooked1 cup0.2Potatoes, boiled1 cup0.4Banana1 medium0.4Chicken breast, skinless, roasted3 ounces0.5Garbanzo beans (chickpeas)1 cup1.1Beef liver, pan fried3 ounces0.9Turkey, roasted3 ounces0.4Salmon, sockeye, cooked 3 ounces0.6Tuna, yellowfin0.9White rice, cooked1 cup0.1Squash, winter, baked½ cup0.2Ground beef, patty, 85% lean0.30.3Waffles, plain, toasted1 waffle0.3Cottage cheese, 1% low-fat1 cup0.2Nuts, mixed, dry-roasted1 ounce0.1Raisins, seedless½ cup0.1Spinach, frozen, boiled½ cup0.1Watermelon, raw1 cup0.1Spaghetti sauce1 cup0.4To increase your vitamin B6 intake:
  • Sprinkle garbanzo beans on a salad.
  • In the morning, opt for a fortified breakfast cereal.
  • Slice a banana into your oatmeal, cereal, or yogurt.
  • Have fish for dinner a few times a week.
  • Choose brown rice instead of white. Mix lentils with the rice.
  • For a different sandwich, try peanut butter and banana.
  • If you take a vitamin supplement, make sure it contains vitamin B6—but no more than 100% of the RDA. Also, talk to your doctor before starting a new supplement.



RESOURCES:
Academy of Nutrition and Dietetics

US Department of Agriculture

CANADIAN RESOURCES:
Dietitians of Canada


References:
Vitamin B6. EBSCO Natural and Alternative Treatments website. Available at: http://www.ebscohost.com/biomedical-libraries/natural-alternative-treatments. Updated August 2013. Accessed March 4, 2014.

Pyridoxine. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated January 18, 2013. Accessed March 4, 2014.

Vitamin B6. Oregon State University's Linus Pauling Institute website. Available at: http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB6/. Published February 2002. Accessed March 4, 2014.

Vitamin B6. NIH Office of Dietary Supplements website. Available at: http://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/. Updated September 15, 2011. Accessed March 4, 2014.

Last Reviewed March 2014



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