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Foods High in Vitamin B6

Bodies need vitamin B6 to produce hemoglobin, which carries oxygen to tissues through red blood cells. This vitamin also is important for protein metabolism, cellular growth and for strengthening the immune system. It helps maintain the health of organs which produce white blood cells, including the lymph nodes and spleen. In addition, vitamin B6 helps keep blood glucose at normal levels. The vitamin is found in a wide variety of food.

  1. Vegetables

    • Vitamin B6 is available through many vegetables. Excellent sources include baked potatoes including the skins, spinach, turnip greens, broccoli, bell peppers, asparagus, and cauliflower. Garbanzo beans and lima beans also are good B6 providers.

    Fruit

    • Bananas, avocados and watermelon are some of the best fruits to eat for vitamin B6.

    Nuts and Seeds

    • Sunflower seeds, walnuts, peanuts, and peanut butter also contain vitamin B6.

    Meat and Fish

    • Vitamin B6 can be found in meat including chicken, pork and beef. It also can be obtained by eating many types of fish, such as rainbow trout, cod, snapper, halibut, salmon, and tuna.

    Wheat Bran

    • Wheat bran is a good source of vitamin B6, so whole-wheat breads and cereals are recommended. In addition, many cereals are either 25 percent or 100 percent vitamin B6 fortified.

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