Vitamin B6, also known as pyridoxine, is part of the B-complex of vitamins. Vitamin B6 provides the body with a variety of benefits and is responsible for several functions within the human body. All B vitamins are considered water soluble, which means they are not stored by your body, according to the University of Maryland Medical Center. Vitamin B6 deficiency is rare, and a balanced diet that includes B6-rich foods should give you more than enough.
Poultry
Poultry sources such as chicken and turkey are good sources of vitamin B6, according to the University of Maryland Medical Center. To keep fat intake under control, remove the skin when possible, and prepare by broiling, baking or barbecuing.
Beef Liver
Beef liver is an organ meat that when cooked provides up to 40 percent of your daily requirement of vitamin B6, according to the Beef Cattle Production website. Eating liver is an acquired taste, and opinions can vary strongly in one direction or the other.
Dairy Sources
Dairy sources of vitamin B6 include milk and cheese, says the University of Maryland Medical Center. Opt for skim milk and harder cheeses when possible to minimize fat content, while still realizing the benefits.
Vegetable Sources
Vitamin B6 is available in many vegetables, including spinach, turnip greens, bell peppers, garlic, cauliflower, celery, cabbage, asparagus, broccoli and Brussels sprouts, according to the World's Healthiest Foods. Try to consume a vegetable as close to its natural state as possible. When cooking, steam or lightly boil and keep some texture.
Sunflower Seeds
Sunflower seeds are primarily a snack food that contains vitamin B6. You can find sunflower seeds with the shells on or off, but the shelled version usually contains added salt. Choose unsalted sunflower seeds, and eat as a snack or toss into salads.
Benefits of B6
Vitamin B6 offers many benefits, including making chemicals called neurotransmitters that carry signals from one nerve cell to another, says the University of Maryland Medical Center. Vitamin B6 aids in normal brain development and helps in creating serotonin and norepinephrine, which influence your moods, and melatonin, which regulates your body clock and sleep. It also helps your body with the absorption of B12 to make red blood cells.
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