Sources of Pyridoxine

Pyridoxine, or vitamin B6, is an integral part of a number of diverse enzymes within the body. It is best known for its role in amino acid metabolism; however, it is also important in the metabolism of carbohydrates, nerve function, sulfur metabolism and prevention of inflammation. Deficiency symptoms of vitamin B6 include rashes and eczema, ulceration of the tongue, fatigue and confusion; however, deficiency is relatively uncommon.

Tuna

According to "McCance and Widdowson's the Composition of Foods: Summary Edition; 6th Edition," an average portion of tuna, 115 grams, contains about 60 percent of the recommended daily intake of pyridoxine. Moreover, tuna is rich in omega-3 fatty acids which, according to a 2010 "Lancet" review, can lower blood triglycerides and reduce LDL, or bad, cholesterol while increasing HDL, or good, cholesterol.

Bananas

Although bananas are mainly known for their high potassium content, they are also excellent sources of pyridoxine. According to "McCance and Widdowson's the Composition of Foods," just one average banana provides almost 35 percent of the recommended daily intake of pyridoxine. Their potassium content is also helpful for preventing muscle cramps and may help reduce blood pressure.

Meats

Red and white meats are both good sources of pyridoxine, and according to "McCance and Widdowson's the Composition of Foods," an average portion of beef, pork, chicken and turkey, 115 grams, contains about 25 to 30 percent of the recommended daily intake of pyridoxine. Meat is also an excellent source of high quality protein.

Spinach

"McCance and Widdowson's the Composition of Foods" states 1 cup of spinach provides almost 25 percent of the recommended daily intake of pyridoxine. Like broccoli, spinach has also been found to have anti-cancer properties; according to a study in "Nutrition and Cancer" by L. Lomnitski and colleagues, this might be due to carotenoids called epoxyxanthophylls.

Broccoli

Broccoli is packed with nutrients, including vitamins C, K and A, folate, fibre, and antioxidants. According to "McCance and Widdowson's the Composition of Foods," 1 cup of broccoli delivers almost 15 percent of the recommended daily intake of pyridoxine. H.J. Cho and colleagues from Hallym University, Korea, say that broccoli also contains anti-cancer substances, such as diindolylmethane and indole-3-carbinole.