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What Foods Contain B-6?

Vitamin B-6 is an essential nutrient. It exists naturally in many different forms, such as pyridoxine, pyridoxal and pyridoxamine. In addition to preventing and reducing the symptoms of dermatitis, vitamin b-6 is also involved in the synthesis of important enzymes and other molecules that process carbohydrates, transport oxygen to cells, and support healthy nervous system function. B-6 deficiency leads to skin disorders like eczema, as well as seizures and other nervous system malfunction. Fortunately, vitamin B-6 is abundant in several common foods.

  1. Fish

    • Lean meats tend to have the highest concentration of B-6, and of these several types of fish top the list. One serving of yellowfin tuna has more than half the recommended daily intake of B-6. Cod, salmon, snapper, trout and halibut are also abundant sources of this nutrient. Though vitamin B-6 is a fairly stable molecule, freezing or processing into food products can reduce the usable content in these fish by 50 to 75 percent. Cooking also degrades B-6, but to a lesser extent.

    Fowl and Beef

    • Chicken and turkey are also high in vitamin B-6, with about 25 percent of the recommended daily intake in a single 3-ounce serving (about half a breast). Calf's liver has almost as much, and beef contains a little less. As with fish, though, freezing, cooking and processing each significantly degrade the B-6 content in these foods. Thus, the more fresh the meat, the more nutrition it will contain.

    Bananas

    • Most fruits do not contain significant quantities of vitamin B-6. Bananas are the major exception. There's more than one-third of the recommended daily intake in a single banana. And, because bananas are seldom canned, cooked or processed, their entire nutrient content is available for the body's utilization. Avocados also contain notable levels of vitamin B-6, but less than bananas.

    Potato

    • Potatoes are the other major vegetarian source of vitamin B-6. One medium baked potato, including the skin, has even more than a banana. But, like meats, potatoes are always cooked. They can also be canned, which reduces the usable B-6 by 60 to 80 percent, or processed. Simply cooking a fresh potato puts it at roughly the same content as a banana.

    Other Sources

    • Nuts, legumes and seeds contain vitamin B-6 at significant levels, particularly garbanzo and lima beans, sunflower seeds, walnuts, soy beans and peanuts. Other sources worthy of mention include tomato juice, spinach, and grains such as wheat bran and oatmeal. Though the vitamin B-6 is added artificially, most breakfast cereals are enriched with 100 percent of the recommended daily intake of B-6, making them one of the richest sources of the vitamin.

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