Top 10 Foods Highest in Vitamin B6
Vitamin B-6 (pyridoxine, pyridoxal, pyridoxamine) is a water soluble
vitamin necessary for the proper maintenance of red blood cell
metabolism, the nervous system, the immune system, and many other bodily
functions. Over time, a deficiency in vitamin B-6 can lead to skin
inflammation (dermatitis) depression, confusion, convulsions, and even
anemia. Recent studies also suggest that a diet low in vitamin B6
increases risk of heart attack. Conversely, too much vitamin B6 taken
from supplements can lead to nerve damage in the arms and legs. The DV
for vitamin B6 is 2mg per day. Below is a list of foods high in vitamin
B6.
#1: Bran (Rice and Wheat)
Crude rice and wheat bran are the foods with the most vitamin B6. As
such, it is important to eat whole foods like brown rice and whole wheat
bread which still contains the bran that has been taken out of their
refined counterparts. Rice bran contains the most vitamin B6 with 4.07mg
per 100g serving, or 4.80mg (240% DV) per cup, 0.3mg (15% DV) per
tablespoon. Wheat bran contains 1.3mg per 100 gram serving, or 0.756mg
(38% DV) per cup, 0.05mg (1% DV) per tablespoon.
Click to see complete nutrition facts
#2: Dried Herbs and Spices
Although dried herbs and spices are rarely used in large portions,
adding in a few extra pinches to all your sauces, soups, and stews is a
great way to get more vitamin B6 into your diet. Chili powder contains
the most vitamin B6 with 3.67mg of vitamin B6 per 100g serving (184%
DV), or 0.294mg (15% DV) per tablespoon. Chili powder is followed by
paprika with 0.28mg (14% DV) per tablespoon, garlic powder 12% DV per
tablespoon, dried tarragon (6% DV), ground sage (3% DV), dried spearmint
(3% DV), basil, chives, savory, turmeric, bay leaves, rosemary, dill,
onion powder, oregano, and marjoram (1% DV per tablespoon).
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#3: Pistachios
Pistachios are a delicious snack and a great addition to salads. 100
grams of raw pistachios (~3/4cup) will provide 1.7mg (85% DV) of vitamin
B6. That is 0.48mg (24% DV) per ounce (~49 pistachios). Try to eat raw
pistachios instead of roasted pistachios which contain considerably less
vitamin b6. Roasted pistachios will provide 1.27mg (64% DV) per 100
gram serving, or 0.36mg (18% DV) per ounce.
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#4: Garlic (Raw)
Raw garlic provides a host of health benefits and is also a great source
of vitamin B6. Raw garlic is a great base to salad dressings, and also
makes a good condiment. 100 grams of raw garlic provides 1.235mg (62%
DV) of vitamin B6, that is 1.68 (84% DV) per cup, and 0.04mg (2% DV) per
clove or teaspoon.
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#5: Liver
Liver is a vitamin rich food, but also a cholesterol rich food, that is
most commonly found in the form of pâtés and sausages. Most any kind of
liver provides a lot of vitamin B6, but turkey liver provides the most
with 1.04mg (52% DV) in a 100 gram serving, or 0.86mg (43% DV) in an
average turkey liver. Beef liver provides 1.03mg (51% DV) of vitamin B6
per 100 gram serving, or 0.832mg (42% DV) per slice.
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#6: Fish (Tuna, Salmon, and Cod)
Fish is a heart healthy food and a good source of protein. Yellow-fin
Tuna provides the most vitamin B6 with 1.04mg (52% DV) per 100g serving,
or 0.88mg (44% DV) in a 3 ounce serving. Wild caught Atlantic salmon
provides 0.94mg (47% DV) per 100 gram serving, 1.45mg (73% DV) in half a
fillet, and 0.8mg (40% DV) in a 3 ounce serving. Dry cooked Pacific cod
will provide 0.462mg (23% DV) of vitamin B6 per 100 gram serving,
0.42mg (21% DV) in a fillet, and 0.39mg (20% DV) in a 3 ounce serving.
Click to see complete nutrition facts.
#7: Sunflower and Sesame Seeds (Also Tahini)
Sunflower and Sesame seeds are great as an addition to breads and
salads, as well as a snack on their own. Sunflower seeds provide 0.81mg
(40% DV) of vitamin B6 per 100 gram serving, or 1.1mg (95% DV) per cup,
0.23mg (11% DV) per ounce. Whole roasted sesame seeds provide 0.8mg (40%
DV) per 100 gram serving, 1.1mg (95% DV) per cup, and 0.23mg (11% DV)
per ounce. Sesame butter, or tahini, will provide 0.15mg (7% DV) of
vitamin B6 per 100 gram serving, 0.04mg (2% DV) per ounce, and 0.02mg
(1% DV) per tablespoon.
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#8: Pork Tenderloin (Lean)
Lean Pork Tenderloin, also a zinc rich food, provides the most vitamin
B6 when cooked roasted. Pork tenderloin contains 0.74mg (37% DV) of
vitamin B6 per 100 gram serving, or 0.63mg (31% DV) per 3 ounce serving.
Click to see complete nutrition facts.
#9: Molasses and Sorghum Syrup
Molasses and Sorghum Syrup are high in vitamins and minerals and make a
good substitute for refined sugar and corn syrup. Molasses, also a high
magnesium food, provides 0.67mg (34% DV) of vitamin B6 per 100 gram
serving, or 2.26mg (113% DV) per cup, and 0.13mg (7% DV) per tablespoon.
Sorghum syrup provides slightly less with 0.67mg (34% DV) of vitamin B6
per 100 gram serving, 2.21mg (111% DV) per cup, and 0.14mg (7% DV) per
tablespoon.
Click to see complete nutrition facts.
#10: Hazelnuts Or Filberts
Hazelnuts make a great snack and are also a good source of potassium and
copper. Dry roasted hazelnuts provide 0.62mg (31% DV) of vitamin B6 per
100 gram serving, or 0.17mg (9% DV) per ounce.
Click to see complete nutrition facts. <br />
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