Vitamin B6 is an important component of a healthy diet to prevent nerve problems and anemia, as the nutrient is involved in both nerve function and the production of hemoglobin. The Linus Pauling Institute recommends that you consume between 1.2 and 2.0 mg of vitamin B6 daily; children need only a fraction of this amount to maintain optimum health. The human body can't make its own B6, so you must take it in through your diet.
Poultry and Fish
You can get a significant portion of your daily vitamin B6 needs by eating a variety of poultry and fish, according to the Linus Pauling Institute. Chicken, turkey, salmon, trout, canned or fresh tuna and halibut contain between 0.19 and 0.51 mg per 3- to 4-oz.serving of these proteins. Vitamin B6 is also a nutrient in pork loin and roast beef, according to the National Institutes of Health Office of Dietary Supplements. Balance your nutritional needs with a reduced risk of heart disease by choosing lean cuts of meat and discarding poultry skin.
Nuts and Grains
Snacking on walnuts, hazelnuts, creamy peanut butter, sunflower seeds or cold breakfast cereal can be a tasty way to meet your daily B6 requirements. The Office of Dietary Supplements indicates that your best bet for fulfilling your entire day's worth of B6 in one meal is to eat fortified breakfast cereal; most cereals contain 2 mg per 3/4 cup. A single ounce of walnuts or hazelnuts provides you with 8 percent of your daily intake recommendation.
Vegetables
A large range of vegetables are rich in B6, including foods of every color, texture and taste. The Office of Dietary Supplements reports that a half-cup of chickpeas tips the scale at 0.57 mg. Spinach, bell peppers, cauliflower, mustard greens, asparagus, broccoli and brussels sprouts are very good sources of the nutrient, according to The World's Healthiest Foods. Squash, carrots, Romaine lettuce, onions and potatoes are also high in vitamin B6.
Fruits
Bananas top the list of fruits rich in vitamin B6, offering between 0.43 and 0.68 mg of the nutrient. Cantaloupe, grapes, avocado, pineapple, watermelon and strawberries also contain B6, though in smaller amounts ranging from 0.10 to 0.22 mg per cup.
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