Vitamin B6 also known as pyridoxine is a water soluble vitamin that is essential for breakdown of proteins, production of antibodies and haemoglobin, normal nerve function, brain development and hundreds of cellular functions. Being a water soluble vitamin, our body needs regular supply of pyridoxine, and it can be obtained by consuming Vitamin B6 Rich Foods. Also learn the Health Benefits of Vitamin B6, Vitamin B6 deficiency symptoms and causes.
Vitamin B6 deficiency may occur due to excess alcohol consumption, sugar foods or processed foods. Let’s see Vitamin B6 deficiency symptoms
- Skin inflammation (dermatitis)
- Fatigue, Weakness
- Depression and seizures
- Neurological degeneration
Vitamin B6 Rich Foods List
The following list is Top 10 Foods high in Vtamin B6. The RDA for vitamin B6 is 1.3 mg/day and children (4 – 13 years) are 0.6 – 1.0 mg/day. The Daily Value is 2mg.
|Foods||Vitamin B6 in 100g|
|Sunflower Seeds||1.35mg (67% DV)|
|Pistachio Nuts||1.12mg (56% DV)|
|Tuna, Cooked Fish||1.04mg (52% DV)|
|Turkey and Chicken||0.81mg (40% DV)|
|Lean Pork||0.79mg (39% DV)|
|Prunes||0.75mg (37% DV)|
|Lean Beef||0.68mg (34% DV)|
|Bananas||0.37mg (18% DV)|
|Avocados||0.29mg (14% DV)|
|Cooked Spinach||0.24mg (12% DV)|
Health Benefits of Vitamin B6
1. Positive effects on neurological conditions
Researchers have found that Vitamin B6 plays vital role in serotonin and dopamine production that are essential for nerve communication. Including Vitamin B6 foods also shows positive effects on neurological conditions such as seizures, chronic pain, depression, and Parkinson’s disease
2. Skin Conditions
Foods high in vitamin B6 helps in treating numerous skin problems like eczema, acne, dry skin and even serious skin diseases like melanoma and psoriasis. Vitamin B6 foods are essential for in maintaining the good condition of skin.
3. Healthy Immune System
Vitamin B6 deficiency can reduce the body produce lymphocytes, a type of white blood cell which are crucial for immune function. Vitamin B6 Rich Foods helps refurbish the immune system of the human body to the required functional level, resists number of infections.
4. Cardiovascular Health
Research studies have found an association between Vitamin B6 deficiency and an increased risk of strokes and heart attacks, relating to the effect that B6 has on maintaining low levels of homocysteine. Homocystein high levels in blood can increase risk for heart attacks and stroke.
Avoid Vitamin B6 deficiency symptoms and causes by including these Top 10 Vitamin B6 Rich Foods and foods high in vitamin B6 in diet.