Pryridoxine, commonly known as vitamin B6, is one of the B-complex vitamins. It is important in maintaining the health of your gastrointestinal, cardiovascular and nervous systems and is also vital in helping your body produce energy, notes the PubMed Health website. Pyridoxine is water-soluble, which means your body does not store it. So you must consume a regular supply either through supplements or the foods you eat. Several foods are excellent sources of pyridoxine.
Requirements
The Recommended Dietary Allowance, or RDA, of pyridoxine varies with age and gender. RDA for infants 0 to 6 months old is 0.1 mg daily; for infants 7 to 12 months, 0.3 mg daily. RDA for children ages 1 to 3 years is 0.5 mg daily; for children ages 4 to 8 years, 0.6 mg daily. Children 9 to 13 years old have a pyridoxine RDA of 1.0 mg daily. RDA for adolescent males ages 14 to 18 is 1.3 mg daily, and 1.2 mg for adolescent females of the same age. For adults ages 19 to 50, RDA is 1.3 mg for both males and females. RDA for males 51 and older is 1.7 mg daily. For women ages 51 and over, RDA is 1.5 mg daily. Pregnant women of all ages have a pyridoxine RDA of 1.9 mg daily, and breastfeeding women of all ages have an RDA of 2.0 mg daily.
Meats
Some meats are excellent sources of pyridoxine, with fish in particular containing high amounts. Amounts of pyridoxine are given for 4 oz. servings. Yellowfin tuna contains 1.18 mg, salmon 0.48 mg, cod 0.52 mg, snapper 0.52 mg and halibut 0.45 mg. Among red meats, calf's liver contains 0.56 mg and beef tenderloin 0.49 mg. Chicken and turkey contain 0.64 mg.
Vegetables and Fruits
Although fruits and vegetables generally contain less pyridoxine than meats, they are also good sources. Amounts of pyridoxine in fruits and vegetables are given per 1-cup serving. Spinach contains the highest amount of pyridoxine with 0.44 mg. A baked potato has 0.42 mg, brussels sprouts 0.28 mg and green peas 0.35 mg. Among fruits, bananas have the highest pyridoxine count with 0.43 mg in one medium-sized fruit. Pineapple has 0.13 mg per serving, watermelon 0.22 mg, cantaloupe 0.18 mg and grapes 0.10 mg.
Other Foods
Some foods other than meats, fruits and vegetables may also be good sources of pyridoxine. Look for fortified cereals, some of which have up to 2.5 mg per 1 cup serving. A 1 oz. serving of hazelnuts has 0.18 mg. One 6 oz. glass of vegetable juice cocktail contains 0.26 mg. Pyridoxine, or vitamin B6, is also available in supplement forms. Be sure to check with your health care professional before taking supplements to find the right dosage.
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