Pyridoxine, also known as vitamin B6, is one of the most important B vitamins for optimal health, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing." This vitamin helps the digestive system absorb proteins and fats, and also helps manage potassium and sodium levels in the bloodstream. Pyridoxine also aids in the manufacture of red blood cells. Several common foods are rich sources of this vitamin.
Raw carrots are abundant sources of pyridoxine, according to Dr. James Balch and Phyllis Balch. A cup of raw carrots provides about 0.18 mg of this vitamin, or about nine percent of the daily recommended intake. Carrots are also rich in other vitamins, such as vitamin A, niacin, vitamin C and vitamin K. Cooking these vegetables may reduce the content of pyridoxine and other essential vitamins.
Spinach
A 1-cup serving of fresh, boiled spinach provides about 0.44 mg of pyridoxine, or about 22 percent of the recommended daily intake, according to The World's Healthiest Foods website. Spinach is also an abundant source of vitamin K, which is necessary for blood clotting and wound healing. This vegetable also provides several other important vitamins and minerals, including iron, riboflavin, vitamin C and calcium.
Tuna
Tuna is known as a rich source of protein and omega-3 fatty acids, but it also provides a wealth of other nutrients. A 4-oz. serving of tuna contains about 1.18 mg of pyridoxine, or about about 59 percent of the recommended daily allowance, according to The World's Healthiest Foods website. Tuna is also an abundant source of selenium, niacin and phosphorus.
Other Foods
Other foods can provide pyridoxine, according to Dr. James Balch and Phyllis Balch. These foods include brewer's yeast, bananas, avocados, chicken, eggs, sunflower seeds and brown rice.
References
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
- The World's Healthiest Foods: Spinach
- The World's Healthiest Foods: Tuna
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