What foods are high in b6
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Foods High in Vitamin B6
Vitamin B6, also known as pyridoxine, is a crucial water-soluble vitamin that plays a significant role in various bodily functions, including metabolism, brain development, and immune function. Understanding which foods are rich in vitamin B6 can help ensure adequate intake and support overall health.
High Vitamin B6 Foods: Grains and Legumes
Grains and legumes are notable for their high levels of glycosylated vitamin B6. This bound form of the vitamin can constitute between 6% and 57% of the total vitamin B6 content in these foods. This makes grains and legumes excellent sources of vitamin B6 for those looking to increase their intake through plant-based options.
Animal Products and Vitamin B6
Animal products generally do not contain measurable amounts of glycosylated vitamin B6. However, they are still significant sources of the vitamin in its free form. For instance, pork, mackerel, egg, and chicken are among the top contributors to vitamin B6 intake in various diets.
Fruits and Vegetables Rich in Vitamin B6
Among fruits, orange juice stands out with the highest level of glycosylated vitamin B6, accounting for 47% of its total vitamin B6 content. In the realm of vegetables, raw carrots are particularly rich in glycosylated vitamin B6, with 51% of their total vitamin B6 content being in this form. Additionally, processed forms of broccoli and cauliflower have higher levels of glycosylated vitamin B6 compared to their raw counterparts.
Major Dietary Sources in Korean Diets
A study focusing on young Koreans identified several key foods that contribute significantly to their vitamin B6 intake. For men, the major sources include pork, rice, onion, potatoes, garlic, mackerel, spinach, egg, carrot, and chicken. For women, the primary sources are rice, pork, kimchi, beef, bean sprout, potatoes, dumplings, and onions. These foods collectively provide a substantial portion of the daily vitamin B6 intake, highlighting the importance of a varied diet to meet nutritional needs.
Conclusion
Ensuring adequate intake of vitamin B6 is essential for maintaining good health. Grains, legumes, certain fruits like orange juice, and vegetables such as raw carrots are excellent plant-based sources of vitamin B6. Animal products like pork, mackerel, and chicken also contribute significantly to vitamin B6 intake. A diverse diet that includes these foods can help meet the recommended dietary allowances for vitamin B6 and support overall well-being.
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