Vitamin B6 is essential for brain development, immune function, and protein metabolism. It also plays a key role in producing neurotransmitters like serotonin and dopamine.
Top 15 Animal-Based Sources of Vitamin B6
| Animal Product | Vitamin B6 (mg per 100g) |
|---|---|
| Chicken Breast (Cooked) | 0.91 mg |
| Turkey (Cooked, Dark Meat) | 0.69 mg |
| Beef Liver (Cooked) | 0.91 mg |
| Pork (Cooked) | 0.79 mg |
| Salmon (Cooked) | 0.94 mg |
| Tuna (Cooked) | 1.0 mg |
| Trout (Cooked) | 0.55 mg |
| Ground Beef (Cooked) | 0.42 mg |
| Chicken Liver (Cooked) | 0.84 mg |
| Halibut (Cooked) | 0.45 mg |
| Shrimp (Cooked) | 0.30 mg |
| Eggs (Whole, Boiled) | 0.12 mg |
| Milk (Whole, 1 cup) | 0.09 mg |
| Lamb (Cooked) | 0.35 mg |
| Cod (Cooked) | 0.25 mg |
Top 15 Plant-Based Sources of Vitamin B6
| Plant Source | Vitamin B6 (mg per 100g) |
|---|---|
| Sunflower Seeds (Roasted) | 1.34 mg |
| Pistachios | 1.12 mg |
| Bananas | 0.37 mg |
| Avocado (Raw) | 0.29 mg |
| Spinach (Cooked) | 0.24 mg |
| Sweet Potatoes (Cooked) | 0.29 mg |
| Chickpeas (Cooked) | 0.53 mg |
| Potatoes (Baked, with Skin) | 0.30 mg |
| Broccoli (Cooked) | 0.14 mg |
| Carrots (Raw) | 0.13 mg |
| Green Peas (Cooked) | 0.17 mg |
| Tomatoes (Raw) | 0.10 mg |
| Butternut Squash (Cooked) | 0.15 mg |
| Brussels Sprouts (Cooked) | 0.14 mg |
| Asparagus (Cooked) | 0.12 mg |
Whole Grains and Fortified Foods
| Grain/Food | Vitamin B6 (mg per 100g) |
|---|---|
| Fortified Cereals | 1.7 – 2.0 mg |
| Whole Wheat Bread | 0.30 mg |
| Brown Rice (Cooked) | 0.14 mg |
| Oats (Cooked) | 0.12 mg |
| Quinoa (Cooked) | 0.13 mg |
| Wheat Germ | 0.45 mg |
| Barley (Cooked) | 0.11 mg |
Nuts, Seeds, and Legumes
| Food | Vitamin B6 (mg per 100g) |
|---|---|
| Cashews (Roasted) | 0.26 mg |
| Hazelnuts | 0.56 mg |
| Almonds | 0.30 mg |
| Peanuts (Roasted) | 0.35 mg |
| Pumpkin Seeds (Roasted) | 0.23 mg |
| Lentils (Cooked) | 0.18 mg |
Fruits High in Vitamin B6
| Fruit | Vitamin B6 (mg per 100g) |
|---|---|
| Bananas | 0.37 mg |
| Avocado | 0.29 mg |
| Watermelon | 0.09 mg |
| Mango | 0.13 mg |
| Oranges | 0.06 mg |
| Pineapple | 0.11 mg |
| Papaya | 0.08 mg |
Recommended Daily Intake (RDI)
- Men (19+ years): 1.3 – 1.7 mg/day
- Women (19+ years): 1.3 – 1.5 mg/day
- Pregnant Women: 1.9 mg/day
- Children (1-8 years): 0.5 – 0.6 mg/day
Health Benefits of Vitamin B6
- Brain Health – Supports neurotransmitter function, reducing depression and anxiety.
- Immune Boost – Promotes the production of white blood cells.
- Heart Health – Reduces levels of homocysteine, lowering heart disease risk.
- Mood Regulation – Plays a role in serotonin and dopamine production.
- Red Blood Cell Formation – Aids in hemoglobin production.
Tips to Maximize Vitamin B6 Intake
- Eat a Variety of Foods – Incorporate both plant and animal sources.
- Limit Overcooking – Prolonged heat can destroy Vitamin B6; lightly steam vegetables.
- Include Nuts and Seeds – Snack on sunflower seeds and pistachios.
- Choose Fortified Foods – Fortified cereals and grains provide significant B6 levels.
Did You Know?
- Tuna and Salmon are among the best animal sources of Vitamin B6.
- Sunflower seeds and bananas are top plant-based sources.
- Vitamin B6 deficiency can lead to depression, irritability, and skin rashes.