Vitamin B6 is a vital nutrient involved in energy production, production of red blood cells and healthy functioning of the liver, brain and the nervous system. As this B vitamin is water soluble, your body cannot store excess vitamin B6. Including adequate amount of vitamin B6 rich foods in your daily diet is the only way to meet your body’s demand for this essential nutrient and preventing health disorders associated with vitamin B6 deficiency. Deficiency of vitamin B6 causes muscle weakness, depression, nervousness and short term memory loss.
Here Is A List Of The Best Vitamin B6 Foods
All types of fish contain vitamin B6. However, among the different varieties, the concentration of vitamin B6 is highest in tuna. You can get more than half of your daily vitamin B6 by consuming 100 grams of tuna.
Turkey is another excellent source of vitamin B6. Its vitamin B6 content is slightly less than that in tuna. Turkey is also a good source of lean protein. It contains more vitamin B6 than other protein rich foods such as beef, chicken and salmon.
For vegetarians potato is a very good source of vitamin B6. A cup of cooked potato helps in meeting 32% of your daily vitamin B6 requirement. However, if you are overweight or obese, you may consider replacing the starchy vegetable with a non-starchy vitamin B6 rich vegetable such as spinach.
Spinach is one of the healthiest sources of vitamin B6. About 26% of your daily vitamin B6 need can be met by consuming a cup of cooked spinach. In addition, to vitamin B6, spinach also contains a number of other B vitamins including vitamins B1, B2, B3 and folate.
The vitamin B6 content of a medium sized banana is sufficient for meeting a quarter of your daily vitamin B6 need. Banana is also rich in potassium, antioxidants and dietary fibers.
Avocado is another wonderful source of vitamin B6. A cup of avocado provides 23% of your daily requirement of vitamin B6 along with plenty of healthy fats and other nutrients.
You will get sufficient amount of vitamin B6 by snacking on sunflower seeds. Per ounce of sunflower seeds contains 0.38 mg of vitamin B6, which is equivalent to 19% of the daily value of the B vitamin.
By adding a cup of lentils to your daily diet, along with healthy proteins and fibers you will get sufficient amount of vitamin B6. A cup of cooked lentil contains 21% of the daily value of vitamin B6.