Eating a balanced diet is the simplest way to make sure you’re getting all the nutrients your body needs to keep it moving at its best. But we know that sometimes you like to get into the smallest details of certain nutrients like vitamin B6. That’s why we thought we’d bring you this compilation of the best food sources of vitamin B6. Before we get into the really fun stuff (food suggestions), let’s make sure you understand the basics of this important nutrient.

Vitamin B6

Vitamin B6, also known as pyridoxine, plays an important role in our overall health, including helping the body metabolize protein, carbohydrates, and fats. 1 Research shows that it plays a role in heart health, cognitive function, and stimulating blood sugar production. It can even reduce PMS and menstrual symptoms, explains dietitian Wendy Bazilian.

Wondering how much B6 you need? The recommended dietary allowance, or RDA, for men and women ages 19 to 50 is 1.3 mg. Bazilian says that pregnant and lactating women need a little more and should aim for 1.9 to 2 mg per day. Although some people need to take a vitamin B6 supplement, many can get enough vitamin B6 from food alone. “It’s fairly common in foods, so it shouldn’t be too hard to find individual food sources you love and turn them into a delicious and nutrient-dense diet.”says.

Here are some great sources of vitamin B6…

Turkey

Looking to get a lot of B6 from a single source? Turkey is a solid choice. Just one serving of turkey provides about 50% of your daily B6 needs. You’ll also get other nutrients at the same time, including zinc and selenium. Not just for special occasions, you might consider adding turkey to your diet over a sandwich, salad, or turkey burger and meatloaf.

Salmon

It is often recommended to include seafood in the diet due to its many health benefits, and the amount of B6 salmon it contains is definitely one of them. In an 85-gram serving of salmon, you’ll get about 6 mg, or 35% of your daily value of vitamin B6. Of course, salmon has many other nutritional benefits, including omega-3s, protein, vitamin D, potassium and selenium. You can add salmon to your menu twice a week. Salmon is both nutritious and delicious – it can be prepared roasted, grilled, in salads and more.

Chickpeas

If meat and other animal food sources aren’t your thing, chickpeas are a great source of vitamin B6. They’re also versatile and can be used in hummus, veggie bowls, soups, salads, and many other dishes. Don’t worry too much about choosing between dried or canned chickpeas – both are great options. If you are looking for something a little different, you can try the chickpea pasta. A great way to reap the benefits of B6, it also contains more protein and fiber than regular pasta.

Avocado

Avocados are another plant-based source of B6, containing about 20% of the daily value in one cup. It’s also a good source of healthy fat, fiber, and many other vitamins and minerals, such as vitamin E. Vitamin C and potassium. The options are endless when it comes to adding some avocado to your diet. Try it in salads and cereal bowls, on toast, with eggs and more.

Carrot

We love carrots for their color and crunch, but did you know they also have nutritional benefits? Carrots are a great source of many nutrients, including vitamin A and vitamin B6. Add to stir-fries, stir-fry as a side dish, or snack on hummus to reap the benefits of vitamin A, vitamin B6, potassium and fiber.

Tuna (Yellowfin)

A mere 85g serving of yellowfin tuna will give you 9mg of vitamin B6, which is over 50% of your daily value for this important nutrient. Yellowfin tuna is also a good source of protein and goes well with salads. It can also be great grilled as a tuna burger and in burritos, cereal bowls and tacos. But there is a caveat here. Consumption of tuna should not be overdone, due to its fairly high mercury content. But most people can eat tuna on a varied diet fairly regularly.

Banana

By eating just one medium banana, you’ll get about 0.4 mg, or 25% of your daily value, of vitamin B6. Besides being an excellent source of vitamin B6, bananas are also a solid source of potassium. It’s also easy and inexpensive to eat on the go – it’s a great fruit to toss in your bag as a snack when you’re hungry throughout the day. Just remember it’s there. Bananas are an athlete’s fuel; It’s a childhood favorite that goes well with peanut butter on sandwiches, cereal and milk, or in yogurt parfaits/bowls. Bananas are essential in smoothies to make them creamy, and if you blend a frozen banana very well, you can have a delicious mock ice cream.

Cottage cheese

Cottage cheese is a good source of vitamin B6, giving you about 12% of your daily value in a one-cup serving. It’s also a good source of protein for a modest amount of calories. Reach for cottage cheese for breakfast or for a snack throughout the day – it can be eaten with fruit or more savory dip, spread on toast, or even crackers. You can also mix cottage cheese into a smoothie or use it to add cream to stews and casseroles.

Potatoes

Potatoes are nutrient-dense, fairly inexpensive, and a pantry staple that can be cooked and consumed in many different ways and seemingly fits into almost any meal of the day. One cup of potatoes gives you 0.4 mg of vitamin B6, or about 25% of your daily value. Potatoes seem to have a bad reputation among some people who think they’re unhealthy, but that’s mostly just not true.

You can add potatoes to your diet list by making herbed potato salad with olive oil, adding sliced ​​potatoes to salads (after cooking and cooling), adding potatoes to soups or as a side dish. If you normally eat potatoes hot, you may want to try the chilled version. When the potatoes are refrigerated (served cold in a potato salad or in salads/salads), the resistant starch increases, indicating that it increases fat burning and aids satiety.

Ground beef

If you eat meat, it (ground beef) provides other nutrients, including protein, iron, and a good source of B6. In an 85-gram serving of ground beef, you’ll get about 0.3 mg of vitamin B6, which is 18% of your daily value. You can use ground beef to make meatloaf, bolognese sauce, taco or burrito filling, or mix it with mushrooms and walnuts to make hamburgers. But watch how much beef you eat per week – consuming a ton of red meat isn’t ideal for the climate or your health.

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