Vitamin B₆ content in food products

Vitamin B₆ content in food products

Vitamin B₆, also known as pyridoxine, is a water-soluble vitamin that is essential for the metabolism of proteins, carbohydrates, and fats. It also plays a crucial role in the production of neurotransmitters and red blood cells. Here are some of the best food sources of vitamin B6 along with their content per serving:

1. Chickpeas: Chickpeas, also known as garbanzo beans, are a good plant-based source of vitamin B₆. One cup of cooked chickpeas provides approximately 1.1 milligrams of pyridoxine.
2. Chicken Breast: Chicken breast is a lean source of vitamin B₆. A 3-ounce serving of cooked chicken breast contains around 0.5 milligrams of pyridoxine.
3. Tuna: Tuna is a fish that is rich in vitamin B₆. A 3-ounce serving of cooked tuna offers about 0.9 milligrams of pyridoxine.
4. Salmon: Salmon is another fatty fish that is a good source of vitamin B₆. A 3-ounce serving of cooked salmon provides approximately 0.6 milligrams of pyridoxine.
5. Potatoes: Potatoes are a common vegetable that contains vitamin B₆. One medium-sized baked potato offers around 0.7 milligrams of pyridoxine.
6. Sunflower Seeds: Sunflower seeds are a nutritious snack that contains vitamin B₆. A quarter-cup serving of sunflower seeds provides approximately 0.7 milligrams of pyridoxine.
7. Avocado: Avocado is a creamy fruit that is a good source of vitamin B₆. One medium-sized avocado contains about 0.5 milligrams of pyridoxine.
8. Bananas: Bananas are a popular fruit that contains vitamin B₆. One medium-sized banana offers approximately 0.4 milligrams of pyridoxine.
9. Turkey: Turkey is a poultry option that is rich in vitamin B₆. A 3-ounce serving of cooked turkey provides around 0.6 milligrams of pyridoxine.
10. Spinach: Spinach is a leafy green vegetable that is a source of vitamin B₆. One cup of cooked spinach contains about 0.4 milligrams of pyridoxine.

Incorporating these vitamin B₆-rich foods into your diet can help ensure you obtain an adequate amount of pyridoxine to support various bodily functions. Consuming a balanced diet that includes a variety of foods rich in vitamin B6 can help you meet your daily requirements for this important nutrient.