Vitamin b6 food sources
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Major Food Sources of Vitamin B6
Vitamin B6 is widely found in both animal and plant foods. Key animal sources include meat, fish, eggs, and milk products, while important plant sources are grains, legumes, nuts, fruits, and vegetables 2456. Studies show that both animal and plant foods contribute almost equally to total vitamin B6 intake in the general population, with animal sources providing about 48% and plant sources about 52% .
Animal-Based Vitamin B6 Sources
Meat and meat products, fish, eggs, and milk are significant sources of vitamin B6. In particular, beef steaks and roasts, fish, and milk are highlighted as important contributors to dietary intake in various populations 124. Animal-based vitamin B6 is generally more bioavailable, meaning the body can absorb and use it more efficiently compared to plant-based sources 156.
Plant-Based Vitamin B6 Sources
Among plant foods, grains (such as barley, corn, wheat bran, rye, and brown rice), legumes (like soybeans and soybean meal), potatoes, bananas, cabbage, and brewer’s yeast are notable sources 1234. Ready-to-eat cereals and potatoes are especially important in some diets . However, the bioavailability of vitamin B6 from plant sources is typically lower than from animal sources, partly because a significant portion is present in a glycosylated (bound) form that is less easily absorbed 1356. For example, grains and legumes can have 6–57% of their vitamin B6 in this bound form, and some vegetables and fruits, like raw carrots and orange juice, also contain a substantial amount of glycosylated B6 .
Bioavailability and Digestibility of Vitamin B6 from Foods
The digestibility of vitamin B6 varies by food type. Animal products generally offer higher precaecal digestibility (average 79%) compared to plant products (average 71%), with the exception of boiled brown rice, which has very low availability (16%) . This means that while many foods contain vitamin B6, the body absorbs it more efficiently from animal sources 156.
Vitamin B6 Intake Patterns in Populations
Population studies in the US and Spain show that meat, fish, eggs, milk, potatoes, cereals, and some vegetables are the main contributors to vitamin B6 intake 24. Despite the wide availability of vitamin B6 in foods, a significant portion of the population may not meet recommended intake levels, especially among women and older adults . However, vegetarian diets do not appear to increase the risk of vitamin B6 deficiency, likely due to the variety of plant sources and the use of supplements .
Conclusion
Vitamin B6 is present in a wide range of foods, with both animal and plant sources making important contributions to dietary intake. Animal foods generally provide more bioavailable vitamin B6, but plant foods such as grains, legumes, fruits, and vegetables are also valuable sources. A balanced diet that includes a variety of these foods can help ensure adequate vitamin B6 intake for most people.
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