The most popular foods that contain vitamin B6

Different forms of vitamin B6 found in foods

Depending on the food group, vitamin B6 can take several forms:

  • Pyridoxine, the best known, is found plant-based foodsalso in food supplements;
  • pyridoxal is found in foods of animal origin;
  • pyridoxamine phosphate is also found in foods of animal origin.

When you eat food, your body changes the form of vitamin B6. Then the liver converts pyridoxine is converted to pyridoxal phosphate. The “phosphate” forms are the only active ones in your body.

Protein products, an interesting source of vitamin B6

You usually consume meat products for their protein. Do you know they are too very good sources of vitamin B6 ?

Of animal products, vitamin B6 is most abundant in organ meats. The most interesting sources are heifer liver, chicken liver and beef liver. They contain from 0.7 to 1.2 mg per 100 g.

Then comes poultry, chicken and turkey, which contain about 0.6 mg of vitamin B6 per 100 g. Fish too food sources of vitamin B6. Tuna, salmon and cod contain about 0.5-0.7 mg per 100 g.

Pyridoxine in fruits and vegetables

The plant-based foods is a source of pyridoxine. It is in the seeds of oil plants that you can find the highest amount. Pistachios and flax seeds contain 1.4 mg per 100 g.

Pyridoxine is also found in legumes. Chickpeas and lentils provide 0.5 mg of vitamin B6 per 100 g. The whole grains are also high in pyridoxine. About 0.2 mg per 100 g of brown rice, whole wheat or quinoa.

Fruits and vegetables are also rich in vitamin B6. Shiitake mushrooms and hearts of palm top the list of vegetables. As for the fruit, know that it is the banana that is the richest in vitamin B6. After drying, its amount doubles to 1.3 mg per 100 g.

Another rich source of vitamin B6

Is your vitamin B6 intake still limited? Or are you following a vegetarian diet? Limit the risk of deficiency with brewer’s yeast. In fact, brewer’s yeast contains a very interesting amount of vitamin B6 – about 4 mg per 100 g. Also consider wheat germ, which has 2.3 mg per 100 g.

Eat well to conserve vitamin B6

Vitamin B6, like everyone else B group vitamins is soluble in water. That is, it dissolves in water. Therefore, do not soak food, as you risk losing this precious vitamin. In general, the preservation properties of vitamin B6 in foods are as follows:

  • heat resistant;
  • resistant to acidic environment;
  • is destroyed by light;
  • dissolves in water.

Recommended amount of vitamin B6 to maintain health

Because of keep your body healthy, authorities set a recommended daily rate. For vitamin B6,Anses recommends using :

  • 0.6-1 mg for children;
  • 1.4-1.7 mg for teenagers;
  • 1.6-1.7 mg for adults;
  • 1.8 mg for pregnant women.

Such content can be easily obtained through a balanced diet. Once a deficiency is proven, your doctor will refer you to a nutritional supplement tailored to your health.

Vitamin B6 from foods and supplements

Food contains enough vitamin B6 for your body to function. However, some diseases can cause a deficiency. In this case, it would be wise to take a nutritional supplement to avoid metabolic disorders. Dietary supplements should be used with caution on the advice of a doctor, as excess is also harmful. Note that it is rare to find an isolated vitamin B6 supplement. Vitamin B6 is usually found with other B vitamins or magnesium.

Vitamin B6 contributes to the proper functioning of your body. It monitors your blood system, your immune system and your energy. It is very abundant in liver, meat or brewer’s yeast. For vegetarians, it is also found in some legumes and some fruits, such as bananas. To think about use regularly in your diet to maintain your health.

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