Vitamin B6 is a water soluble vitamin. It is naturally present in many foods. Also it is found in supplement form. It is involved in more than 100 enzyme reactions in the body. Vitamin B6 plays an important role especially in protein metabolism.
Although the deficiency of this vitamin is not common, but it can be deficient in people suffering from kidney failure and liver related problems.
According to the United States Food and Nutrition Board of the Institute of Medicine, the recommended daily intake of vitamin B6 should be between 1.3 mg for young adults, 1.7 mg for adult males and 2 mg for lactating mothers.
It is often recommended to consume spinach to stay healthy, It is especially known for being a good source of iron, It contains iron as well as many other essential nutrients, including vitamin-B6.
Tuna is one such fish which is known to be rich in Vitamin B6. Along with vitamin B6, a good amount of protein is also found in tuna fish. Consuming about 30 grams of tuna daily can help in keeping the heart healthy.
Egg is considered essential for health because it contains a lot of protein. At the same time, according to a study, eating two eggs per day fulfills the requirement of vitamins.
Compared to other parts of chicken, the amount of Vitamin-B6 is found in its liver. Along with Vitamin B-6, Vitamin-A, B1, B2, B3, B5 are also found in chicken liver.
Vitamin B6 is also found in carrots rich in many essential nutrients. The amount of vitamin B6 in it is 0.138 mg per 100 grams.
Salmon is a type of fish, which is considered good for the heart and brain. It contains protein and omega-3 fatty acids as well as vitamin B6.
Vitamin-B6 is also found in sweet potato. Along with vitamin B6, fiber, calcium, magnesium are also present in sweet potato.
Along with essential nutrients like fiber, calcium and iron, vitamin-B6 is also found in green peas. Per 100 grams of peas, 0.169 mg of vitamin B-6 is found and in peas boiled by adding salt, this quantity increases slightly to 0.216 mg.
Banana benefits the body in many ways, as it is one of the beneficial fruits rich in nutrients. Talking about Vitamin B6, 0.367 mg of Vitamin-B6 is present in 100 grams of it. Also, resistant starch is found in it, which helps in maintaining better digestive health.