20 foods rich in vitamin B6 (Pyridoxine)

Foods rich in vitamin B6, also known as pyridoxine, are important for the proper functioning of the metabolism and the brain since this vitamin acts in several metabolic reactions and in the development of the nervous system. In addition, the consumption of this type of food also brings other health benefits, such as preventing heart disease, increasing immunity, and preventing depression. Discover other benefits of vitamin B6.

This vitamin is present in most foods, so it is rare that its deficiency is identified. However, its concentration in the body can decrease in some situations, such as people who smoke, women who take oral contraceptives or pregnant women who have pre-eclampsia. In these cases, it is important to increase the consumption of foods rich in this vitamin B6 or, if necessary, the doctor may recommend nutritional supplementation of this vitamin.

The following table presents some of the most vitamin B6 rich foods:

Foods Amount of Vitamin B6
Tomato juice 0,15 mg
Watermelon 0,15 mg
Raw spinach 0,17 mg
Lentil 0,18 mg
Plum juice 0,22 mg
Cooked carrot 0,23 mg
Peanut 0,25 mg
Avocado 0,28 mg
Brussels sprouts 0,30 mg
Boiled shrimp 0,40 mg
Red meat 0,40 mg
Baked potato 0,46 mg
Chestnuts 0,50 mg
Nuts 0,57 mg
Banana 0,60 mg
Hazelnut 0,60 mg
Cooked chicken 0,63 mg
Cooked salmon 0,65 mg
Wheat germ 1,0 mg
Liver 1,43 mg

In addition to these foods, vitamin B6 can also be found in grapes, brown rice, orange artichoke juice, yogurt, broccoli, cauliflower, boiled corn, milk, strawberry, cottage cheese , white rice, boiled egg, black beans, oats baked, pumpkin seed, cocoa and cinnamon.

This vitamin is found in many foods and the daily amount for the body is relatively low, ranging from 0.5 to 0.6 mg per day for children and between 1.2 to 1.7 mg per day for adults.

Leave a Comment