Foods high in b6
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Foods High in Vitamin B6: Key Sources and Nutritional Insights
Introduction to Vitamin B6
Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for various biochemical reactions in the body, including amino acid metabolism, neurotransmitter synthesis, and hemoglobin production. It exists in several forms, including pyridoxal, pyridoxamine, and their phosphorylated derivatives. Adequate intake of vitamin B6 is crucial for maintaining overall health and preventing deficiencies that can lead to conditions such as peripheral neuropathy and impaired immune function4.
High Vitamin B6 Foods: Animal Products
Animal products are generally good sources of vitamin B6, although they do not contain glycosylated forms of the vitamin. Common animal-based foods rich in vitamin B6 include pork, chicken, beef, and fish such as mackerel. Eggs also contain vitamin B6, with fresh whole eggs providing approximately 0.22 µg per gram1 6. These foods are highly bioavailable sources of vitamin B6, making them effective for meeting daily nutritional requirements.
Plant-Based Sources of Vitamin B6
Plant-based foods, particularly grains and legumes, are significant sources of vitamin B6, often in glycosylated forms. For instance, grains and legumes can contain between 6% to 57% of their total vitamin B6 in glycosylated forms, which may affect bioavailability1. Among fruits, orange juice stands out with a high level of glycosylated vitamin B6 (47%), while raw carrots are notable among vegetables with 51% glycosylated vitamin B61. Other plant-based sources include rice, potatoes, garlic, spinach, and onions, which are commonly consumed in various diets3.
Vitamin B6 Intake in Different Populations
A study on young Koreans highlighted the major dietary sources of vitamin B6, which included pork, rice, onion, potatoes, garlic, mackerel, spinach, egg, carrot, and chicken for men, and rice, pork, kimchi, beef, bean sprout, potatoes, dumplings, and onions for women3. The study found that the average daily intake of vitamin B6 was 1.57 mg for men and 1.44 mg for women, meeting the recommended dietary allowance for most individuals. However, a significant portion of the population consumed less than 75% of the recommended intake, indicating a need for dietary adjustments to ensure adequate vitamin B6 intake3.
Vitamin B6 and Health Benefits
High dietary intake of vitamin B6 has been associated with a reduced risk of various cancers, particularly gastrointestinal tumors. A meta-analysis of observational studies found that high intake of dietary vitamin B6 was linked to a statistically significant lower risk of all cancers, with a relative risk (RR) of 0.78, and even lower risk for gastrointestinal carcinomas (RR = 0.68)2. This suggests that maintaining adequate vitamin B6 levels through diet can be a protective factor against cancer.
Conclusion
Ensuring sufficient intake of vitamin B6 is essential for maintaining health and preventing deficiencies. Both animal and plant-based foods provide valuable sources of this vitamin, with animal products offering highly bioavailable forms and plant-based foods contributing significant amounts, often in glycosylated forms. Regular consumption of a variety of these foods can help meet daily vitamin B6 requirements and potentially reduce the risk of certain cancers. For populations at risk of low intake, dietary adjustments and increased consumption of vitamin B6-rich foods are recommended to achieve optimal health benefits.
Sources and full results
Most relevant research papers on this topic
Measurement of Glycosylated Vitamin B6 in Foods
Glycosylated vitamin B6 is found in grains, legumes, fruits, and vegetables, with orange juice, raw carrots, and processed broccoli and cauliflower having higher levels than raw foods.
Vitamin B6 and Cancer Risk: A Field Synopsis and Meta-Analysis
High intake of dietary vitamin B6 and pyridoxal-5'-phosphate (PLP) is associated with lower cancer risk, particularly for gastrointestinal tumors.
Meta-Analysis
Rigorous Journal
Highly CitedVitamin B6 intake by Koreans should be based on sufficient amount and a variety of food sources.
Korean young men and women generally have adequate vitamin B6 intake, but more specific food sources are needed to ensure sufficient intake and better bioavailability.
Observational StudyThe Role of Vitamin B6 in Peripheral Neuropathy: A Systematic Review
High vitamin B6 levels may cause neurotoxic peripheral neuropathy, while low B6 levels may be a potential risk factor for peripheral neuropathy, but further studies are needed.
Systematic ReviewVitamin B6 status improves in overweight/obese women following a hypocaloric diet rich in breakfast cereals, and may help in maintaining fat-free mass
A slightly hypocaloric diet rich in breakfast cereals improves vitamin B6 status, potentially aiding in maintaining fat-free mass during weight loss.
Very Rigorous JournalThe Vitamin B6 Content of Fresh and Stored Shell Eggs
Fresh and stored shell eggs have similar vitamin B6 content, with yolk being the highest source for the rat, but albumen being lower.
Effects of vitamin B6 on growth, diarrhea rate, intestinal morphology, function, and inflammatory factors expression in a high-protein diet fed to weaned piglets.
Vitamin B6 supplementation may affect intestinal morphology and protein absorption and metabolism in weaned piglets fed a high-protein diet by altering intestinal inflammatory cytokines and amino acid transporters.
RCT
Animal StudyRigorous JournalVitamin B6 Status among Vegetarians: Findings from a Population-Based Survey
A vegetarian diet does not pose a risk for vitamin B6 deficiency, with supplementation being the strongest predictor of vitamin B6 status.
Observational StudyVery Rigorous JournalDietary Vitamin B6 Intake and the Risk of Colorectal Cancer
Higher dietary intake of vitamin B6 is associated with a reduced risk of colorectal cancer.
Meta-AnalysisHighly Cited