Vitamin B6, also known as pyridoxine, is a water-soluble vitamin essential for many bodily functions, including brain development, immune support, and energy metabolism. Since your body doesn’t store B6, getting it regularly through food is key.

Let’s explore the top foods rich in vitamin B6 and how they support your health.

 Why Vitamin B6 Is Important

  • Supports neurotransmitter function (serotonin, dopamine)

  • Helps convert food into energy

  • Boosts immune system response

  • Aids in red blood cell formation

  • May reduce symptoms of PMS, depression, and morning sickness

🍽️ Top Foods High in Vitamin B6

1. Chicken (Especially Breast and Thighs)

  • One of the best animal sources of B6.

  • A 3-ounce cooked chicken breast provides nearly 0.5 mg.

2. Salmon and Tuna

  • Fatty fish like tuna and salmon are excellent sources.

  • Just one serving of tuna offers nearly 100% of your daily B6 needs.

3. Turkey

  • Lean ground turkey and turkey breast are good alternatives to chicken.

  • Also high in protein and low in fat.

4. Bananas

  • A convenient and healthy snack with around 0.4 mg of B6 per banana.

  • Also a great source of potassium and fiber.

5. Potatoes (White and Sweet)

  • One of the top plant-based sources.

  • A medium baked potato offers about 0.4 mg of B6.

6. Fortified Cereals and Oatmeal

  • Many breakfast cereals are fortified with B6.

  • Check labels for “100% daily value” options.

7. Avocados

  • Rich in healthy fats and about 0.4 mg of B6 per fruit.

  • Also beneficial for heart and skin health.

8. Spinach and Leafy Greens

  • Provide smaller amounts but are packed with other nutrients too.

  • Best consumed raw or lightly cooked.

9. Sunflower Seeds

  • A crunchy, portable snack with a good B6 punch.

  • Also high in vitamin E and healthy fats.

10. Chickpeas (Garbanzo Beans)

  • A plant-based protein loaded with fiber and B6.

  • A cup of cooked chickpeas provides over 1 mg of B6.

💡 How Much Do You Need?

  • Adults (19–50 years): 1.3 mg per day

  • Women 51+: 1.5 mg

  • Men 51+: 1.7 mg

From poultry to plants, vitamin B6-rich foods are widely accessible and diverse. Including these foods in your diet supports mood regulation, energy levels, brain health, and immunity. Eat a variety daily to keep your body functioning at its best.

At Modern Store, we believe that everyone deserves to live a healthy life. We are located at your convenient location in Kuala Lumpur (Old Outlet and New Outlet) Malaysia, you can buy all your Indian groceries, vegetables and fruits under one roof. 

Modern Store Brickfields ModernStore is now available on Shopee and Lazada! Shop from the comfort of your home and enjoy a wide range of products at your fingertips. Follow the link below to place your order

Lazada – https://www.lazada.com.my/shop/modern-store-m-sdn-bhd 

Shopee – https://shopee.com.my/modernstores1957 

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