Vitamin B6 must be acquired through food, since we do not synthesize it.
Vitamin B6 is a water-soluble vitamin, also known as pyridoxine, from the family of B vitamins.
It is important for many vital processes, such as the metabolism of proteins, fats, and carbohydrates, as well as the proliferation of red blood cells and the generation of neurotransmitters .
Despite being a necessary component for the proper functioning of our body, we do not generate it in our body. It is necessary to obtain it through the intake of food or vitamin supplements to maintain adequate levels.
In this article we will talk about the benefits of vitamin B6, accompanied by a list of 15 foods with a high content of this essential nutrient.
Benefits of vitamin B6
Consuming enough vitamin B6 helps prevent and alleviate certain disorders of the body at the mental, physical and emotional levels . It is recommended that our sources of vitamin B6 come from the diet, although some people suffer from diseases that decrease their levels of this vitamin, so supplements are prescribed to ensure an adequate concentration of the vitamin in the body.
Here are some of the health benefits associated with maintaining sufficient levels of vitamin B6.
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1. Improves mood regulation
Vitamin B6 plays an essential role in the formation of certain neurotransmitters related to the regulation of emotions, such as dopamine, serotonin or gamma aminobutyric acid (GABA).
Vitamin B6 deficiency doubles the risk of depression . Studies have recently been carried out that seem to indicate an improvement in the mood of women suffering from premenstrual syndrome, which is linked to the daily consumption of vitamin B6. Specifically, it relieves symptoms derived from premenstrual syndrome such as depression, irritability or fatigue.
2. Helps with anemia
Prevention and treatment of anemia is important for many people, especially women, who are more prone to it.
Vitamin B6 promotes the generation of new red blood cells in the body , so that a lack of this vitamin lowers our blood hemoglobin levels and can lead to anemia. This is a problem that affects, for example, pregnant women, whose vitamin B6 levels drop dramatically during the third trimester.
3. Morning sickness relief
Morning sickness is an unpleasant disorder that affects millions of women daily. Adequate levels of vitamin B6 are vital to ensure a healthy pregnancy , one of its benefits being the decrease in the frequency and intensity of typical morning sickness.
The nausea-reducing effects appear rapidly, within about 4-5 days of starting B6 supplementation.
4. Reduced risk of cardiovascular diseases
People with low levels of vitamin B6 have almost twice the risk of cardiovascular disease than people with adequate levels of this vitamin. It is believed to be due to decreased levels of homocysteine, a metabolite associated with various diseases, including cardiovascular ones.
The homocysteine levels of people who maintain adequate levels of vitamin B6 are lower than those of those who do not take care of their levels of this vitamin, which translates into a decreased risk of cardiovascular diseases in people who are properly vitaminized .
4. Cancer prevention
Although this benefit is still under scientific scrutiny, there is evidence that points to a decrease of close to 50% in the risk of certain types of cancer , such as colorectal or breast cancer, in those who maintain adequate levels of vitamin B6 .
5. Prevention of eye diseases
Macular degeneration is a disorder that causes vision loss, which affects us especially as we age. Some studies have linked vitamin B6 supplementation with a reduced risk of macular degeneration.
This effect is probably due to the fact that homocysteine is also related to macular degeneration, so that lowering its levels by consuming enough vitamin B6 reduces the risk of suffering from this disease.
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15 foods rich in vitamin B6
Here are some of the foods with a higher amount of vitamin B6, so you know which ones you should consume to maintain correct levels of this vitamin in your body.
1. Chickpeas
Chickpeas are one of the foods that contain a higher proportion of vitamin B6 . An average portion of chickpeas provides us with 55% of the recommended daily dose of vitamin B6 that we need.
In addition, this legume has a high amount of fiber and protein, apart from other nutrients such as vitamin K or folate, another vitamin from the family of B vitamins.
2. Beef liver
The liver in general is magnificent to help with any anemic disorder, due to its high content of iron and vitamins that help hematopoiesis . In addition, a portion of liver prepared in a frying pan provides us with 45% of the vitamin B6 recommended for our daily lives. More and more people consider liver a “superfood” for its high nutritional value.
3. Salmon
Like liver, a serving of salmon provides us with 45% of the recommended dose of vitamin B6 that we need . In addition, it is rich in proteins, omega-3 acids, antioxidants, potassium and vitamins of the B family.
The nutritional properties of salmon help us reduce our cardiovascular risk, modulate the inflammatory response, maintain our weight at a healthy level and protect our brain from some neurodegenerative processes, while consuming a food that is easy to prepare and delicious.
4. Light Tuna
Light tuna, like salmon, also provides us with about 45% of the recommended dose of vitamin B6 that is recommended for daily consumption. Being fish meat, such as salmon, it is rich in protein and omega-3 fatty acids, which reduce the cardiovascular risk of suffering from diseases.
It also provides us with a high amount of selenium, more than 110% of the recommended value in our diet, in addition to a significant amount of potassium and phosphorus. Unfortunately, tuna has a higher mercury content than other fish, so regular consumption is not recommended.
5. Chicken breast
Chicken breast is a low-carbohydrate food, ideal for a diet in which we seek to lose weight. Its high protein content and low fat content make it ideal for a diet that seeks to gain muscle mass .
It provides us with about 30% of the recommended vitamin B6, in addition to being a good source of selenium and phosphorus, which help maintain the good health of our body.
6. Cereals
Nowadays cereals are enriched so that their nutritional contribution is higher than what they would normally have. Most fortified foods have a higher vitamin content, including vitamin B6.
It will depend on the cereal you buy, but most of them will provide you with at least 25% of the recommended daily allowance of vitamin B6 in each serving, in addition to other vitamins and minerals such as iron.
7. Potatoes
A cup of boiled potatoes provides us with about 20% of the daily vitamin B6 that we need to function properly. They are also an excellent source of vitamin C, potassium (which helps with our cardiovascular health), as well as being low in sodium and containing practically no fat.
8. Turkey
Turkey is high in zinc, phosphorus, tryptophan, and selenium. Being meat, its protein content is also important . As for vitamin B6, a serving of roast turkey meat provides us with about 20% of the recommended amount of this vitamin.
In addition, the tryptophan it contains helps regulate our mood and facilitate sleep. It is also a very low-fat white meat, so consuming it is a good alternative to red meat when we seek to lower our cholesterol levels.
9. Banana
A banana gives us between 20 and 30% of the vitamin B6 that we need for our daily lives . In addition, its content of potassium, vitamin C, copper and magnesium is also important. Its fiber content helps us improve the health of our digestive system and increases our feeling of satiety, preventing us from consuming more food than we should and facilitating weight loss.
10. Spaghetti Marinara
Marinara sauce is a simple sauce containing tomato, onion and garlic, which is regularly used to accompany spaghetti. This simple tomato sauce provides us with more than 20% of the recommended daily dose of vitamin B6, in addition to the nutrients that we typically find in its components.
11. Minced beef
Veal meat is high in iron and protein. When we take it in the form of minced meat (of good quality, not “burger meat”), its contribution in fat is relatively low, although it is higher than that of white meat . It is a good way to get about 15% of the vitamin B6 we need with a single 150g serving.
12. Rice
White rice provides us with about 8% of the vitamin B6 that we need daily. Tremendously easy to prepare in different ways and compatible with people who have a weak state of health , it provides us with a good amount of vitamins, fiber, proteins and carbohydrates that we can also combine with other foods very easily to complete our nutritional needs.
13. Fresh cheese
Fresh cheese contains a significant amount of vitamins B1, B3 and B6, providing us with about 10% of our daily amount of vitamin B6. In addition, it is rich in vitamin A, iron, magnesium, potassium, zinc and copper, all elements necessary for the proper functioning of our body.
As if this were not enough, a dose of fresh cheese provides us with an enormous amount of protein , to the point where the vast majority (75%) of the calories in fresh cheese come from these.
14. Onions
Onions are a practically ubiquitous ingredient in the kitchen. They are rich in vitamin C, potassium and B vitamins, representing more than 5% of the necessary supply of vitamin B6 in just half a cup of onions.
It also contains high amounts of antioxidants such as quercetin, which help us relieve inflammatory processes and protect us from cardiovascular diseases.
15. Spinach
Half a cup of spinach also provides us with more than 5% of the vitamin B6 that we need in our daily lives. Its low caloric intake added to its high content of nutrients such as minerals, vitamins and proteins make this food essential in our diet, especially if we are looking to lose or maintain weight without giving up a complete diet.
Bibliographic references
- Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Cholineexternal link disclaimer. Washington, DC: National Academy Press; 1998.
- Stover, PJ, & Field, M.S. (2015). Vitamin B-6. Advances in nutrition (Bethesda, Md.), 6(1), 132–133. doi:10.3945/an.113.005207.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.