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Natural Sources of Vitamin B6

by
author image Sarah Davis
Sarah Davis has worked in nutrition in the clinical setting and currently works as a licensed Realtor in California. Davis began writing about nutrition in 2006 and had two chapters published in "The Grocery Store Diet" book in 2009. She enjoys writing about nutrition and real estate and managing her website, RealtorSD.com. She earned her bachelor's degree in nutrition from San Diego State University.
Natural Sources of Vitamin B6
Potatoes with the skin on provide Vitamin B6. Photo Credit Hemera Technologies/AbleStock.com/Getty Images

Overview

Vitamin B-6, also sometimes called pyridoxine, is a vitamin that is essential to maintain proper functioning of the body. According to the National Institutes of Health, or NIH, vitamin B-6 increases the amount of oxygen that the hemoglobin in your blood carries so that you have plenty of energy and you don't become anemic. While B-6 is available for purchase in supplement form, it's easier and less expensive to get your B-6 naturally by eating healthy foods.

Potatoes

Natural Sources of Vitamin B6
Try topping a baked potato with chili or sour cream and chives for a quick and nutritious lunch. Photo Credit Jupiterimages/Stockbyte/Getty Images

According to the NIH, potatoes are a natural source of vitamin B-6, especially if the skin of the potato is eaten. The NIH states that a medium-sized baked potato with the skin on has about .7 milligrams of vitamin B-6, which is roughly 50 percent of most adults' daily recommended intake 1.3 milligrams. Try topping a baked potato with chili or sour cream and chives for a quick and nutritious lunch.

Bananas

Natural Sources of Vitamin B6
Bananas are another good source of vitamin B-6. Photo Credit Photos.com/Photos.com/Getty Images

Bananas are another good source of vitamin B-6. Experts at the NIH state that a medium sized banana has about .68 milligrams of vitamin B-6, which is more than 50 percent of most people's daily recommended intake for B-6. Bananas make an excellent snack or dessert and can be added to cereal or oatmeal in the morning for breakfast.

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Yellowfin Tuna

Natural Sources of Vitamin B6
A 4 ounce fillet of yellowfin tuna has 1.18 milligrams of vitamin B-6. Photo Credit Eising/Photodisc/Getty Images

A 4 ounce fillet of yellowfin tuna has 1.18 milligrams of vitamin B-6, which is over 100 percent of the amount of vitamin B-6 that you should be eating each day. Try replacing chicken or beef with a broiled fillet of yellowfin tuna once a week to increase your vitamin B-6 intake.

Bell Peppers

Try eating bell peppers if you are looking to increase your vitamin B-6 intake. One cup of sliced, raw, red bell pepper contains .27 milligrams of vitamin B-6. Bell peppers as an excellent source of vitamin B6 because a cup of bell pepper slices has more than 20 percent of your daily recommended intake of vitamin B-6, with only 25 calories.

Garlic

Natural Sources of Vitamin B6
A single ounce of garlic contains over 15 percent of most adult's recommended daily intake for vitamin B-6. Photo Credit Tay Jnr/Photodisc/Getty Images

A single ounce of garlic contains over 15 percent of most adult's recommended daily intake for vitamin B-6. Using fresh garlic provides more vitamin B-6 than powdered garlic does. Since every ounce of fresh garlic has .35 milligrams of vitamin B-6, adding fresh garlic to soups and casseroles or on top of pasta will help you get your vitamin B-6 levels up, while adding spice and flavor.

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References

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