Hemoglobin is the protein found in red blood cells that transports oxygen around your body. Vitamin B-6 is one of the few minerals that help form hemoglobin in the body. It also helps the oxygen molecule to bind with the hemoglobin molecule. Eating foods rich in B-6 will raise the levels of hemoglobin in your body. B-6 is found naturally in animal and plant sources.
Recommendations
For adults ages 19 to 50, the recommended dietary allowance, or RDA, of B-6 is 1.3 mg. For adult men age 51 and over, the RDA is 1.7 mg and 1.5 mg for women of the same age. The RDA of B-6 during pregnancy increases to 1.9 mg, notes the Office of Dietary Supplements. In the United States, older adults have a low blood levels of vitamin B-6. A B6 deficiency can lead to loss of appetite, nausea, depression and weakness.
Animal Sources
Fish is an excellent source of vitamin B-6. Salmon, halibut, tuna and swordfish are suggested as top fish sources of B-6 by the U.S. Department of Agriculture. Halibut provides 1 mg in half a fillet and tuna fish provides 0.9 mg of B-6 in a 3 oz. serving. Beef and poultry are also good sources of this vitamin. Roast beef provides 15 percent of B-6 in 3 oz. and half a chicken breast provides 25 percent of the daily value.
Plant Sources
If you are a strict vegetarian, eat potatoes, sweet potatoes, banana, plums, plantains, avocado, red peppers, spinach and Brussels sprouts to increase your daily B-6 intake. One medium banana provides 34 percent of the daily value and half a cup of spinach provides 8 percent of B-6. Garbanzo beans, sunflower seeds, chickpeas, chestnuts, soybeans and lima beans are also some of the best sources of B-6. Half a cup of garbanzo beans provides 30 percent of the daily value.
Fortified Foods
Many foods have B-6 and other minerals added to them. According to the National Nutrient Database developed by the USDA, breakfast cereals are one of the richest sources of B-6. For example, General Mill's Total Cornflakes and Total Raisin Bran provide 2 mg of B-6 in a 1-cup serving. Other B-6-fortified products include peanut butter, white rice, canned tomato products and prune juice.
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