Vitamin B6 is one of 13 essential vitamins. Vitamins are organic compounds which you must include in your diet since your body cannot produce significant amounts of these nutrients which are necessary for vital life functions. Vitamin B6 is vital for the formation of red blood cells. It is also important for proper nervous and immune systems function. It is a water-soluble vitamin, which means that it is not stored in the body, stressing the importance of good dietary sources of this essential nutrient.
Fortified Cereals
Fortified cereals provide several important vitamins and nutrients including vitamin B6. The amount will vary, depending upon the product and processing. Most cereals will provide between 0.5 to 2.5 mg of vitamin B6, well within the daily recommended 1.3 mg per day for adults aged 19 to 50 years of age.
Tuna
Tuna is an excellent source of vitamin B6, providing nearly 60 percent of the daily requirement in a 4-ounce serving. To preserve the nutritional value, you should minimize cooking time, using a healthy cooking method such as baking or broiling. Like other cold water fishes, it is a nutrient dense food which provides other health value including omega-3 essential fatty acids.
Spinach
Spinach is an excellent addition to your diet on so many fronts, including its high vitamin B6 content. The Linus Pauling Institute explains that a 1-cup serving provides about 0.44 mg or 33.8 percent of the recommended daily allowance. Spinach is so versatile that you can easily incorporate it into your diet in so many ways including raw in a salad, an addition to any pasta recipe or boiled as a vegetable side dish. David Zinczenko, author of "The Abs Diet," refers to spinach as one of the 12 power foods because of its high nutritional value.
Chicken, White Meat
Chicken provides almost 40 percent of your vitamin B6 needs in a 3-oz. serving. Like spinach, chicken is very versatile and gives you endless possibilities for including it into your diet. For best nutritional value, you should consume chicken without the skin to avoid increased fat intake. Chicken is low in fat and high in protein.
Baked Potato
Potatoes rank up with fortified cereals in their vitamin B6 content, providing 0.7 mg with a medium-sized baked potato with the skin. In addition, it will provide a good source of other nutrients including vitamin C and potassium. Potassium is one of the nutrients identified by the USDA Center for Nutrition Policy and Promotion that Americans should get more of, according to "Dietary Guidelines for Americans, 2010."
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