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Sources Of Vitamin B6 In Food

Protection From Air Pollution

Vitamin B6 (Pyridoxine) Deficiency | Dietary Sources, Causes, Signs & Symptoms, Diagnosis, Treatment

A study published in 2017 indicated that vitamin B6 may help to protect people against the harmful effects of air pollution by reducing the impact of pollution on the epigenome .

The researchers hope their findings may lead to new measures to prevent epigenetic changes that can result from exposure to air pollution.

of people in the United States take vitamin supplements containing vitamin B6. Supplements are available in capsule or tablet form.

Most people of all ages in the U.S. consume sufficient B6 and do not require supplements.

Those who are more likely to have low levels of B6 include:

  • people who drink excess alcohol
  • people with obesity
  • people who are pregnant or breastfeeding

There is no evidence of any adverse effect from consuming too much vitamin B6 in food.

However, evidence has shown that taking between of oral pyridoxine a day for 12 to 40 months may be linked with severe, progressive sensory neuropathy and a loss of control of body movement.

The 2015 to 2020 Dietary Guidelines for Americans

Top Fats And Oils Rich In Vitamin B6

Digging the internet with which oil contains vitamin B6?

Then, read the list mentioned below!

Data source:

  • Oil or table fat Nfs
  • Salad dressing mayonnaise soybean and safflower oil with salt
  • Salad dressing Italian dressing commercial regular
  • Salad dressing Italian dressing reduced fat without salt
  • Salad dressing bacon and tomato
  • Dressing honey mustard fat-free
  • Korean dressing or marinade
  • Italian salad dressing
  • Salad dressing peppercorn dressing commercial regular
  • Low-fat French salad dressing
  • Russian Dressing
  • Salad dressing, French dressing, reduced-fat
  • Cream, half-and-half
  • Cream Ns as to light heavy or half-and-half

What Does The Department Of Health And Social Care Advise

You should be able to get the amount of niacin you need by eating a varied and balanced diet.

If you take niacin supplements, do not take too much as this might be harmful.

Taking 17mg or less of nicotinic acid supplements a day, or 500mg or less of nicotinamide supplements a day, is unlikely to cause any harm.

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Summary Of Food Sources

We see an unusually wide variety of foods listed as good to excellent sources of vitamin B6. As mentioned earlier, nearly half of our WHFoods fall into this category. Plant and animal foods are both well represented. In our top sources by nutrient richness, we see leafy and root vegetables, along with fruit, fish, and fowl. This variety will allow for many choices for a B6-rich diet plan.

With the exception of tuna, all of our excellent sources of vitamin B6 are vegetables. As with so many other nutrients, our discussion of B6-rich foods starts here. We encourage having at least a serving of greens most days, if not every day, along with several other minimally cooked fresh vegetables. And we encourage you not to skimp on the amount, but to consider having 1-1/2 cups in a serving.

In the non-plant category, we have one excellent source of B6 in tuna, and several very good source in beef, chicken, and salmon. And if we continue on into the good category, we pick up shrimp and cod as well.

Some, but not all, fruits are strong sources of vitamin B6. Bananas, pineapples, and avocados are all good to very good sources of this nutrient.

A number of legumes contain between 10-30% of the DRI for vitamin B6 per serving and can be good contributors toward your intake goal. Similarly, a number of the whole grains contain 10-20% of the DRI and can help to build up your daily vitamin B6 nutrition.

Foods That Will Boost Your Vitamin B6 Intake

Top 10 Vitamin B6 Foods, Benefits + Vitamin B6 Recipes

Getty

Eating a well-balanced diet is the simplest way to make sure you’re getting all the nutrients needed to keep your body moving along at its best. But we know that sometimes you love to get into the nitty-gritty details of specific nutrients, like vitamin B6. So we thought we’d bring you this roundup of the best food sources of vitamin B6.

Before we get to the really fun stuff , let’s make sure you understand the basics of this important nutrient.

Vitamin B6, also known as pyridoxine, plays an important role in our overall health, including helping the body metabolize protein, carbohydrates, and fats. Research shows it plays a role in heart health, cognitive functioning, stimulating blood sugar production, and it may even lessen symptoms of PMS and menstruation, explains Wendy Bazilian, DrPH and registered dietitian nutritionist.

Wondering how much B6 you need? The recommended dietary allowance, or RDA, for men and women between the ages of 19 and 50 is 1.3 mg. Pregnant and lactating women need a bit more though, and should aim for 1.9 to 2 mg per day, Bazilian tells Byrdie.

Though some people may need to take vitamin B6 supplements, many people can obtain a sufficient amount of vitamin B6 from food alone. “Its found pretty widely in foods, so it shouldnt be too challenging to find food sources that you like individually and build them into a flavorful and nutrient-dense diet,” she says.

Here are some great food sources of vitamin B6.

Meet the Expert

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Liver And Other Organ Meats

Though not especially popular, organ meats especially liver are packed with B vitamins. This is true whether theyre from beef, pork, lamb or chicken .

For example, a 3.5-ounce serving of beef liver contains :

  • Thiamine : 12% of the RDI
  • Riboflavin : 201% of the RDI
  • Niacin : 87% of the RDI
  • Pantothenic acid : 69% of the RDI
  • Pyridoxine : 51% of the RDI
  • Biotin : 138% of the RDI
  • Folate : 65% of the RDI
  • Cobalamin : 1,386% of the RDI

If youre unaccustomed to livers strong flavor or view organ meats as unappetizing, try them ground and mixed with traditional cuts of ground meat or add them to highly seasoned foods, such as chili.

Summary Organ meats particularly liver are high in most B vitamins. To make liver more palatable, grind it with common cuts of meat or use it in highly seasoned food.

The Best Plant Sources

The best plant sources of vitamin B6 include nutritional yeast, muesli, fortified vegan breakfast cereals, avocados, pistachio nuts, wheat germ, acorn squash, banana, quinoa, sunflower seeds, corn on the cob, wholemeal spaghetti, Brussels sprouts, spring greens, chestnuts, hazelnuts, oranges, tahini , sesame seeds, tomatoes and walnuts.

Nutritional yeast is a food additive that can be used as a condiment or ingredient. It is made from yeast grown on molasses and then harvested, washed and heated to kill or deactivate it. It doesnt froth or grow like baking yeast as it is inactive. It is sold in tubs of flakes that can be sprinkled on dishes or added to sauces. Very popular with vegans, it even has its own nickname nooch! A five gram teaspoonful of nutritional yeast provides 121-142 per cent of your daily requirement of vitamin B6. Buy one thats fortified with vitamin B12 to cover all bases!

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What Is Vitamin B6

Vitamin B6 is a water-soluble vitamin, meaning that the body doesnt store it in large amounts. Any excess that the body doesnt need is excreted in the urine. Thats why it is of great importance to consume vitamin B6 foods every day.

The term vitamin B6 covers six different compounds. The body converts them into the active forms of this vitamin pyridoxal phosphate, which plays a vital role in the bodys functioning.

Vegetarian Vitamin B6 Food Sources

What is Vitamin B6? Deficiencies, Symptoms, and Foods
  • Acorn squash: one cup of cooked acorn squash gives you up to 20% of your vitamin B6 NRV.
  • Spinach: half a cup of boiled / chopped / frozen spinach covers around 6% of the vitamins DV.
  • Potatoes: one cup of boiled potatoes gives you around 25% of the vitamins DV.
  • Chickpeas: one cup will cover 65% of the vitamin B6 NRV.
  • Pistachio nuts: 3.5 ounces of pistachio nuts covers 100% of your recommended intake of vitamin B6.
  • Chestnuts: You will get 25% of the NRV in ten kernels of roasted chestnuts.
  • Bananas: one medium banana covers approximately 33% NRV.
  • Watermelon: a cup of watermelon gives you around 6% of the vitamin B6 NRV.
  • Avocados: one avocado gives you up to 30% of the vitamins DV.
  • Elderberries: one cup of this fruit gives you up to 20% of vitamin B6 NRV.
  • Mango: ¾ of a cup of mango gives you up to 8% of your recommended vitamin B6 intake.
  • Pineapples: one cup of pineapple cut in pieces gives you around 11% of the vitamins DV.
  • Grapes: one cup of red or green grapes covers 6% of vitamin B6s DV.

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Iii List Of Sources Of Vitamin B6 28 Best Foods To Consume Every Day

There are many different ways to add vitamin B6- rich foods to your routine diet and these foods include fruits, vegetables, meat, grains, and nuts. Here are some of the best vitamin B6-rich foods for you to choose from:

1. Ricotta Cheese

Vitamin B6 is very important and essential for our daily life. Vitamin B6 can be found in the content of whey protein of cheese. Apart from vitamin B6, other nutrients can be found in whey are vitamin B1, B2, B3, and folate. The type of cheese that is highest in whey is ricotta cheese. It has mellow taste and smooth texture, ricotta cheese is common in a few Italian dishes, including cheesecake and lasagna. Also, ricotta cheese can be used in pancakes and quiche.

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2. Tuna

Vitamin B6 helps in producing hemoglobin, which is the protein carrying oxygen through the blood. You can find the high concentrations of vitamin B6 in tuna, particularly in the varieties of yellowfin and albacore. The top vitamin B6 contents can be found in tuna steak though canned tuna may also have significant levels. Apart from vitamin B6, tuna is also rich in omega-3 fatty acids.

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3. Beef

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4. Chicken Liver
5. Cooked Lean Pork

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6. Sweet Potato

See More: Foods High in Potassium List of 21 Healthy Foods to Choose

8. Milk

Vitamin B: Deficiency Symptoms Health Benefits And Best Food Sources

Disclaimer: Results are not guaranteed*** and may vary from person to person***.

Each member of the vitamin B-complex family is important for the body, especially vitamin B6, which is also called pyridoxine. All B vitamins are essential for various psychological and physical functions. As a result, we require B vitamins for nerve function, healthy metabolism, skin health, eye health, liver function, reducing inflammation, and boosting energy.

There are several derivatives of vitamin B6, including pyridoxal, pyridoxamine, and pyridoxal 5-phosphate. Each is an important compound involved in various biological functions. Vitamin B6 is needed in the body daily because it plays an important role in major functions, such as blood flow, energy expenditure, memory, and movement.

Vitamin B6 also helps balance blood sugar levels, boosts mood, makes hemoglobin to carry oxygen in red blood cells throughout the body, creates antibodies to help the immune system protect us, and provides energy from food. Needless to say, it is a very important B vitamin. That is why it is important to get enough of this vitamin in the diet to avoid vitamin B6 deficiency.

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What Happens If I Have Too Little Vitamin B6

Vitamin B6 deficiency is rare in developed countries, since most people get the recommended amounts of this vitamin from their diet. Vitamin B6 deficiency can cause itchy rashes, scaly skin on the lips, and cracks at the corners of the mouth.

In the long-term, it often leads to microcytic anaemia, a disorder that causes our bodies to produce very small red blood cells that are unable to properly deliver oxygen to our bodies. It can also impair the normal function of our brain, causing confusion, depression, or more severe consequences. Children with a lack of this vitamin grow and develop slower, can become irritable or develop microcytic anaemia and seizures.

Excessive Folic Acid Intake

Assortment Of Healthy Vitamin B6, Pyridoxine Source Food Stock Photo ...

Although folic acid is generally considered non-toxic, excessive intakes above 1,000mcg per day over a period of time can lead to malaise, irritability and intestinal dysfunction. The main risk with excessive folate intake is that it can mask a vitamin B12 deficiency, so its best to consume these 2 vitamins within the recommended amounts.

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Is It Safe To Take While Pregnant

Since B6 is agreed to be safe, even necessary, a vitamin for pregnant women, but supplementing is unnecessary with a balanced diet and may even push you to unsafe intake values. While its fine to eat a balanced, healthy diet and take a prenatal vitamin with 100% of the recommended daily value, be cautious if you eat a large number of fortified foodsbreakfast cereals, various wheat products, etc.

Various health foods and energy drinks also include high amounts of Vitamin B6 for its energy-boosting properties be alert to exactly how much youre getting from these foods. You should also be alert to other intake excesses caused by such foods. While many vitamins are safe, even insignificant excess, you must be more cautious when pregnant as side effects can arise far easier.

Why You Need Vitamin B During Pregnancy

Vitamin B6 is crucial for the healthy function of the brain and nervous system and thus plays a critical role in the development of your baby. Specifically, its necessary for the healthy production of serotonin and norepinephrine, key neurotransmitters.

  • Your baby requires a supply of Vitamin B6 for the healthy development of its brain and nervous system
  • B6 can resolve some cases of morning sickness
  • It helps you maintain healthy blood glucose levels
  • It plays a role in preventing several issues in newborns, including eczema and low birth weight

Many women are first recommended B6 supplementation early in pregnancy, when nausea and vomiting are at their worst, as B6 can significantly alleviate the issue.

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How Much Folate Do I Need

Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram . The word microgram is sometimes written with the Greek symbol μ followed by the letter g .

There are no long-term stores in the body, so you need to eat folate-containing foods frequently.

Most people should be able to get the amount of folate they need by eating a varied and balanced diet.

Recommended Daily Intake Of Vitamin B6

What is Vitamin B6 (Pyridoxine) good for? Foods High in Vitamin B6.

It is a good idea to keep in mind that vitamin B6 is a water-soluble vitamin, so the body is unable to store leftover vitamin B6 for the future. As a result, you must regularly eat foods or take a supplement that contains B vitamins to meet daily requirements.

Vitamin B6 is found in B-complex vitamins and many other multivitamins. While B vitamin supplements can help for some people, it is always best to get nutrients from whole food sources rather than obtaining synthetic nutrients that are added to fortified foods.

For the average adult under the age of 50, the recommended amount of vitamin B6 is 1.3 milligrams, and it is relatively easy to get this from the diet. However, the recommended vitamin B6 intake increases when you reach 50 and beyond.

Adults over 50 require 1.7 milligrams each day. Older adults, particularly those more likely to experience vitamin B6 deficiency, require additional vitamin B6.

According to the Institute of Medicine at the National Academy of Sciences, the following is the recommended dietary allowance for vitamin B6 daily:

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What’s The Recommended Daily Dosage Of Vitamin B6

Health experts recommend the following daily dosage of Vitamin B6, which depends on your age, sex and life stage .

Bottom Line

As part of the B Vitamin family, pyridoxine provides a variety of health benefits. Vitamin B6 helps promote healthy nervous system function, converts food into cellular energy, and is necessary to form red blood cells. Vitamin B6 is abundant in a variety of animal- and plant-based food sources, including fish, meat, starchy vegetables, non-citrus fruit, and fortified breakfast cereals. Certain people face a higher risk of Vitamin B6 deficiency, including pregnant women, excessive alcohol user, and obese people. Talk to your healthcare provider if youre concerned about your Vitamin B6 levels and ask about Vitamin B supplements, if needed.

Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.

Approximately 11% of the U.S. population has an inadequate daily intake of Vitamin B6 .

Approximately 6% of older adults have deficient levels of vitamin B12 and over 20% have low levels the prevalence of folate deficiency was > 20% in many countries with lower income economies but was typically < 5% in countries with higher income economies .

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

Foods With B Vitamins

Although B vitamins are naturally found in many foods, they are easily destroyed by alcohol and cooking. Food processing also strips foods of their B vitamin content, especially in white flour, white bread, and white rice.

Continued

Because your body cant store all of the B-group vitamins, its important that you continuously get them through your diet. Here are five foods that are high in B vitamins:

1. Whole Grains

Because food processing removes nutrients from grains, you want to eat whole grains that have not undergone this process. Grains high in B vitamins include:

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