20 Healthy Vitamin B6 Foods: Benefits, Side-Effects

Your body needs nutrients, vitamins, and minerals for daily functioning. Vitamins are the most essential for your body’s functioning. Every cell in your body requires vitamins. There are 13 vitamins, among which the B-group maintains good health. Vitamin B6, or pyridoxine, is a water-soluble vitamin present in several foods. You can add them daily as foods or supplements. 

Vitamin B6 is commonly present in daily food. Supplements are good, but you should take vitamins through food. Eggs, milk, salmon, avocado, and chickpeas are some essential sources of vitamin B6 foods. Vitamin B6 is an underrated vitamin with several health benefits and is available in several food items around you. 

About Vitamin B6 

Vitamin B6 is a scientific name for six compounds. Several foods naturally contain vitamin B6, which is also known as pyridoxine. It is an essential vitamin that helps the body function and boosts the immune system. 

You can complete the daily requirement through foods and supplements. There are several vitamin B6 foods present that fulfill the deficiency. This deficiency may lead to severe health conditions such as diabetes, cardiovascular diseases, and hypothyroidism. 

Oh, but how do you detect whether you have vitamin B6 deficiency? Here are 15 signs indicating the vitamin B6 deficiency. 

1. Weak immune system 
2. Numbness or tingling in hands
3. Seizure 
4. Confusion 
5. Depression 
6. Seizures 
7. Peripheral neuropathy 
8. Itchy rashes 
9. Scaly skin on the lips 
10. Cracks on the outer corner of the mouth 
11. Anemia 
12. Crohn’s disease 
13. Ulcerative colitis 
14. Genetic infection (homocystinuria) 
15. Glassitis (swollen tongue) 

20 Healthy Vitamin B6 Foods 

Vitamin B6 is commonly available in a variety of foods. Here is a list of vitamin B6 Foods: 

1. Milk 
2. Eggs 
3. Salmon 
4. Tuna 
5. Beef liver 
6. Chicken liver 
7. Carrot 
8. Green peas
9. Sweet potato 
10. Spinach 
11. Avocado 
12. Ricotta 
13. Cereals 
14. Soya beans 
15. Banana
16. Pork 
17. Oats 
18. Wheatgerms 
19. Peanuts 
20. Tofu 

Food	Vitamin B6 content
1 cup Milk	0.1 mg
100g of Salmon	0.6 mg
100g of Eggs	0.1 mg
100g of Tuna	1 mg
100g of Chicken Liver	0.8 mg
3 oz of Beef Liver	0.9 mg
100g of Carrot	0.1 mg
1 cup of sweet potato	0.4 mg
100g of Green Peas	0.2 mg
100g of Spinach	0.4 mg
100g of Avocado	0.3 mg
1 cup of Ricotta	0.1 mg
1 medium-sized of Banana	0.4 mg
100g of Cereals	6 mg
100g of Oats	0.1 mg
100g of Pork	0.5 mg
100g of Soya Beans	0.5 mg
100g of Wheatgerm	2.26 mg
100g of Peanuts	0.35 mg
100g of Tofu	0.5 mg

Also, read https://redcliffelabs.com/myhealth/vitamin/10-vitamin-b12-foods-for-vegetarians-in-an-indian-cuisine/ 

Recommended Dose Of Vitamin B6

Vitamin B6 requirements differ by age and gender. Here is a table showing the recommended dose for both males and females. 

Age	Female	Male
0-6 months	0.1 mg	0.1 mg
7-12 months	0.3 mg	0.3 mg
1-3 years	0.5 mg	0.5 mg
4-8 years	0.6 mg	0.6 mg
9-13 years	1.0 mg	1.0 mg
14-18 years	1.3 mg	1.2 mg
19-50 years	1.3 mg	1.3 mg
51 years and above	1.7 mg	1.5 mg
During pregnancy	1.9 mg
During lactation	2.0 mg

5 Health Benefits of Vitamin B6 Foods

Vitamin B6 foods benefit the overall system. It helps improve mood, build a strong immune system, reduce morning sickness, and improve blood circulation. But how much vitamin B6 per day do you need? 

An adult male needs 1.4 mg of vitamin B6 daily, while an adult female requires 1.2 mg. Vitamin B6 foods provide certain health benefits. 

Vitamin B6 Foods Reduce the Risks of Cardiovascular Disease 

Studies found that vitamin B6 foods might lower the risks of cardiovascular diseases by reducing homocysteine levels. Research is mixed. Some theories show a positive impact, while some show a negative effect. Evidence shows that a combination of vitamin B6, B12, and folic acid may reduce the risks of cardiovascular diseases and stroke. 

Vitamin B6 Foods May Prevent The Risks of Cancer 

Research found that people with low vitamin B6 levels are at high risk of cancer. 

A study found that people who receive the correct dose of vitamin B6 have a 20% lower risk of colorectal cancer. 

Vitamin B6 supplements (in the right dose) may limit the chances of cancer or reduce the chances of mortality. However, researchers need to conduct more detailed studies. 

Vitamin B6 Foods May Control Cognitive Functioning

Studies found that vitamin B6 is directly related to brain functioning in older adults. Research also provided evidence on the requirement of vitamin B6 in normal cognitive functioning, dementia, and ischemic vascular diseases. 

Another study shows that vitamin B6 may improve mood and cognitive functioning. However, more research needs to determine the effects of vitamin B6 foods on cognitive functioning in elderly people. 

Vitamin B6 Foods May Reduce Premenstrual Syndrome 

Studies show that vitamin B6 food deficiency may lead to premenstrual syndrome. The right amount of vitamin B6 foods may improve symptoms such as irritation, bloating, mood swings, anxiety, and forgetfulness. 

Vitamin B6 Foods May Control Symptoms During Pregnancy 

Nausea and vomiting are common during pregnancy. Studies show that vitamin B6 may help reduce pregnancy symptoms and lower the chances of hospitalization. The normal dose is 1.9 mg during pregnancy; avoid overdoing it. 

Also, read https://redcliffelabs.com/myhealth/vitamin/vitamin-b7-food-sources-importance-benefits-and-more/ 

Who Should Avoid Taking Vitamin B6 Foods? 

• People with impaired renal function. 
• People with autoimmune disorders. 
• People with Crohn’s disease, inflammatory bowel disease, or ulcerative colitis. 
• People who have an alcohol addiction.

Key Takeaways 

Obesity is one of the leading causes of cardiovascular diseases; however, vitamin-rich foods may help prevent the risk. Vitamin B6 foods provide immunity and strength, reduce the risks of cardiovascular diseases, and improve mental health. Rich vitamin B6 foods also improve the nervous system and metabolism. Add the above-listed vitamin B6 foods to your daily diet for effective body functioning. However, they don’t suit everyone. So, take precautions and consult your doctor before taking any vitamin B6 tablets or food.