Foods rich in vitamin B6 are important mainly for the proper functioning of the brain and for the formation of blood cells.
Foods rich in vitamin B6 should be consumed mainly by smokers, women taking contraceptives and alcoholics because in these situations it is easier for the body to need a greater amount of vitamin B6 but the deficiency of this vitamin is usually rare.
Table of foods rich in vitamin B6
| Foods | Weight | Amount of Vitamin B6 | Energy |
| Liver steak | 100 g | 1.43 mg | 169 calories |
| Banana | 118 g | 0.7 mg | 112 calories |
| Boiled Salmon | 100 g | 0.65 mg | 273 calories |
| Cooked chicken | 100 g | 0.63 mg | 170 calories |
| Baked potato in the oven | 100 g | 0.46 mg | 152 calories |
| Plum juice | 192 g | 0.42 mg | 151 calories |
| Hazelnut | 68 g | 0.41 mg | 430 calories |
| Boiled shrimp | 100 g | 0.4 mg | 82 calories |
| Chestnuts | 72 g | 0.36 mg | 191 calories |
| Tomato juice | 242 g | 0.34 mg | 27 calories |
| Watermelon | 152 g | 0.22 mg | 36 calories |
| Raw spinach | 100 g | 0.17 mg | 22 calories |
| Wheat germ | 14 g | 0.14 mg | 51 calories |
Vitamin B6 is also called pyridoxine, it is found in numerous foods and the daily requirement 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.
Benefits of Vitamin B6
Vitamin B6, also called pyridoxine, is an important substance for metabolic balance, the nervous system and the skin. The main benefits are:
- Prevention of heart disease;
- Decreased blood pressure;
- Decreased cholesterol;
- Helps in the metabolism of proteins and fats;
- Formation of hemoglobin;
- Reduction of fluid retention;
- Prevention of rheumatism.
Supplementation with B vitamins may be indicated in cases of tiredness or depression. Consult your physician.
