Foods With Vitamin B 6

Vitamin B6, a water-soluble vitamin found in a variety of foods, helps the body produce red blood cells and antibodies, which are needed to combat disease. The vitamin also promotes normal functioning of the nerves, and aids in the breakdown of proteins. The more protein you consume, the more vitamin B6 your body requires. Vitamin B6 deficiency can cause sores in the mouth and on the tongue, confusion, irritability and depression. However, according to the University of Maryland Medical Center website, deficiency of the vitamin is uncommon in the United States. Most individuals receive enough vitamin B6 through a balanced diet.

Meat, Poultry and Fish

Meat, poultry and fish all contain vitamin B6, according to the Sloan-Kettering Memorial Cancer Center. Some of the richest sources include skinless chicken breast, dark meat from chicken and turkey, white meat from turkey, pork loin, ham, top sirloin, ground beef and roast beef. Fish that contain vitamin B6 include rainbow trout, halibut, fresh or canned tuna, salmon and herring. Organ meats such as chicken liver and beef liver are also good food sources of the vitamin.

Fruits and Vegetables

Several fruits and vegetables, including potatoes, bananas, sweet potatoes and avocados, provide significant amounts of vitamin B6. The richest plant-based sources of the vitamin are potatoes and bananas, according to the Swedish Medical Center Health Library. One medium potato, baked with skin, contains about 0.70 mg vitamin B6, while a medium banana contains about 0.68 mg. Sweet potatoes are next, with about 0.27 mg in one tuber baked with skin. Avocados provide about 0.20 mg per 1/2-cup serving.

Legumes and Nuts

Legumes and nuts are also rich in vitamin B6, according to the National Institutes of Health Office of Dietary Supplements. Garbanzo beans, sunflower seeds, sesame seeds, walnuts, lentils, soybeans and lima beans all contain the vitamin. Garbanzo beans, also known as chickpeas, contain the most vitamin B6 out of all the nuts and legumes, about 0.57 mg per 1/2-cup serving. This equates to about 30 percent of the recommended daily value. Lima beans contain about 0.10 mg per 1/2-cup serving, the least amount among the legumes listed.

Whole Grains

Whole grains, particularly wheat bran flakes and all bran cereal, are considered exceptionally high sources of vitamin B6, according to "Discovering Nutrition" by Paul Insel. Other whole grains that contain vitamin B6 include brown rice and oatmeal. Some ready-to-eat breakfast cereals are fortified with the vitamin, although the percentage varies from 25 percent RDA, or recommended daily amount, fortified to 100 percent RDA fortified.