The 16 Foods Rich in Vitamin B6

Vitamin B6 is a vitamin that is naturally present in many foods. Vitamin B6 is essential for enzymes (proteins that regulate the body’s chemical processes) to function well. Vitamin B6 also affects brain development during pregnancy and childhood, as does the immune system.

Vitamin B6 is part of the B vitamins. It is also known as pyridoxine . It plays an important role in amino acid metabolism, being necessary for normal growth and fundamental for the metabolism of tryptophan and its conversion into niacin. It plays an important role in the proper functioning of the nervous system, helps to strengthen the Immune System and also assists in the maintenance of blood glucose levels.

Its deficiency is not common, it is usually related to a low quality diet. However, there are also drugs that can decrease the plasma concentration of vitamin B6, as well as alcoholics, pregnant women who have preeclampsia or eclampsia, and what is the recommended amount of vitamin B6 per day .

How Much Vitamin B6 Do You Need?: The amount of Vitamin B6 you need per day depends on your age. Below a table of the recommended amount of Vitamin B6 per day in milligrams (mg) are given:

• Babies up to 6 months of age: recommended amount per day 0.1 mg of vitamin b6.
• Babies 7-12 months of age: recommended amount per day 0.3 mg of vitamin b6.
• Children from 1 to 3 years: recommended amount per day 0.5 mg of vitamin b6.
• Children 4 to 8 years of age: recommended amount per day of 0.6 mg of vitamin b6.
• Children from 9 to 13 years of age: recommended amount per day 1.0 mg of vitamin b6.
• Adolescents (men) from 14 to 18 years of age: recommended amount per day 1.3 mg of vitamin b6.
• Adolescents (girls) from 14 to 18 years of age: recommended amount per day 1.2 mg of vitamin b6.
• Adults from 19 to 50 years of age: recommended amount per day 1.3 mg of vitamin b6.
• Adults (men) 51 years of age or older: Recommended amount per day 1.7 mg of vitamin b6.
• Adults (women) 51 years of age or older: Recommended amount per day 1.5 mg of vitamin b6.
• pregnant women: recommended amount per day 1.9 mg of vitamin b6.
• Breastfeeding women: recommended amount per day 2.0 mg of vitamin b6.

Which foods are rich in vitamin B6?: Vitamin B6 is found naturally in food. Now that we know how much of the nutrient we should ingest per day, it’s time to find out which foods are rich in vitamin B6 .

Sunflower Seeds: Sunflower seeds are rich in several vitamins and minerals. Among them is Vitamin B6 . Since every 100 grams of its consumption contains about 1.35mg of vitamin B6.

Banana: Banana is a good choice of foods rich in vitamin B6 . A medium-sized banana contains 0.43 mg of Vitamin B6 .

Cooked Salmon: Salmon isa good alternative for foods rich in vitamin B6 . For every 100g of its consumption contains about 0.95mg of Vitamin B6 .

Plum Juice: Plum juice contains about 0.42 mg of Vitamin B6 in just 100g of its consumption and still contains few calories, only 151.

Chicken: In Chicken we can also find large amounts of Vitamin B6 in almost all of its cuts. For better maintenance of the vitamin in the food, cooking is the most appropriate method of preparation to conserve nutrients. remembering that every 100g of chicken contains 0.63 mg of Vitamin B6.

Hazelnut: Hazelnut is another good option for foods rich in Vitamin B6. For every 100g of its consumption contains about 0.41 mg of vitamin B6.

Garlic : Garlicis an herb widely used as a food seasoning and as a natural medicine, bringing the following health benefits. In addition, it is a good option for seasonings rich in Vitamin B6, and in just 6 cloves of garlic it contains about 0.22 mg of Vitamin B6 .

Watermelon: Watermelon is rich in several essential nutrients for the body, includingVitamin B6 . Every 100g of watermelon contains about 0.22mg of Vitamin B6 .

Spinach : Spinachis a vegetable rich in vitamins, minerals and antioxidants. Since it provides a good amount of Vitamin B6 , every 100g contains about 0.17 mg of Vitamin B6 .

Avocado: Amedium-sized avocado provides 0.52 mg of vitamin B6, as well as being a source of healthy fats .

Other Foods Rich in Vitamin B6

Pistachio contains about 1.12 mg of Vitamin B6 in 100g of its consumption.
Shrimp contains about 0.4 mg of Vitamin B6 in 100 g.
Chestnuts contain about 0.36 mg of Vitamin B6 in just 72 g of their consumption.
Tomato juice contains about 0.34 mg of Vitamin B6 in 242 g of its consumption.
Wheat germ contains about 0.14 mg of Vitamin B6 in just 14 g.