Foods rich in vitamin B6, also known as pyridoxine, are important for the proper functioning of metabolism and the brain, since this micronutrient acts in various metabolic reactions and in the development of the functioning of the nervous system. In addition, they provide other benefits for the body, such as preventing heart disease, increasing the body's defenses and preventing depression. Discover other benefits of vitamin B6.
This vitamin is present in most foods, so it is rare that its deficiency is identified. However, its concentration in the body may decrease in some situations, such as in the case of people who smoke, women who take oral contraceptives, people who consume alcohol excessively and pregnant women who have pre-eclampsia and eclampsia. In such cases, it is important to increase the consumption of foods rich in this vitamin B6 or, if necessary, the doctor may recommend nutritional supplementation of this vitamin.
Table of foods rich in vitamin B6
The following table shows foods rich in vitamin B6 for every 100 grams of food:
| Foods | Amount of Vitamin B6 |
| Fig. | 1.43 mg |
| Banana | 0.6 mg |
| Cooked salmon | 0.65 mg |
| Cooked chicken | 0.63 mg |
| Baked potato | 0.46 mg |
| Plum juice | 0.22 mg |
| Hazelnut | 0.60 mg |
| Boiled shrimp | 0.40 mg |
| Red meat | 0.40 mg |
| Chestnuts | 0.50 mg |
| Tomato juice | 0.15 mg |
| Watermelon | 0.15 mg |
| Nuts | 0.57 mg |
| Avocado | 0.28 mg |
| Raw spinach | 0.17 mg |
| Wheat germ | 1.0 mg |
| Lentil | 0.18 mg |
| Peanut | 0.25 mg |
| Brussels sprouts | 0.30 mg |
| Cooked carrot | 0.23 mg |
In addition to these foods, vitamin B6 can also be found in grapes, brown rice, orange artichoke juice, yogurt, broccoli, cauliflower, boiled corn, milk, strawberry, cottage cheese, white rice, boiled egg, black beans, oats baked, pumpkin seed, cocoa and cinnamon.
This vitamin is found in many foods and the daily amount for the body is relatively low, ranging from 0.5 to 0.6 mg per day for children and between 1.2 to 1.7 mg per day for adults.
