Vitamin B6 Foods

Knowing how to find Vitamin B6 Foods for better health

B6 is vital for Healthy Immune Functions, our Cardiovascular Health, our Nervous System, and our Brain Health.

Did you know it is proven that too much B6 in supplement forms, has been linked to nerve damage in the arms and legs?

SpinachSpinach-a tasty source of Vitamin B6

Vitamin B6 is vital to support the hundreds of different biochemical reactions in the body.

Foods rich in this vitamin include salmon, tuna, chicken, turkey, grass fed beef, green vegetables and especially spinach, sweet potato, garlic, chick peas, bananas, avocados.

Vitamin B-6 is a water soluble vitamin which maintains our red blood cell metabolism, the nervous system, the immune system, and up to one hundred other bodily functions. 

Symptoms of Vitamin B-6 can lead to:

  • Skin inflammation (dermatitis)
  • Depression
  • Confusion
  • Convulsions
  • Anemia
  • Increased risk of heart attack
  • Nerve damage in arms and legs

Warning: Conversely, too much vitamin B6 taken from supplements can also lead to nerve damage in the arms and legs. The DV for vitamin B6 is 2mg per day.

Vitamin B6 Main Functions

Vitamin B6 Foods Benefits include:

  • Cardiovascular Health Vitamin B6 converts a compound called homocysteine into the amino acid cysteine. Too high levels of homocysteine in the blood increases the risk for heart attacks and stroke. Vitamin B6 in the diet (not through supplements) maintains these lower levels of homocysteine.

  • Healthy Immune Function  Low levels of vitamin B6 have been connected with impaired immune function. Without the proper levels of vitamin B6 in the body, it cannot produce lymphocytes. These lymphocytes are the white blood cells critical for proper immune functioning.

  • Brain Health Science has told us there is a connection between vitamin B6 and our brain, effecting our memory, and mental performance. 

Tests have confirmed that people with Alzheimer’s similarly, had low levels of vitamin B6. 

It can also cause difficulty with cognitive problems and memory at any age, making learning and remembering almost impossible. 

A lack of vitamin B6 also include improving energy levels, as well as improving ADHD type symptoms.

It is critical to eat sufficient amounts of B6 foods to help maintain our cognitive abilities as we age.

Vitamin B6 Foods Nutritional Values

Here are the most commonly chosen Vitamin C Foods that will give you the RDA DV.

1 medium: 0.43 mg (21% DV)

Wild Caught Tuna
3 oz: 0.87 mg (44% DV)

3 oz: 0.7 mg (35% DV)

Grass-fed Beef
3oz: 0.57 mg (30% DV)

Spinach (cooked)
½ c: 0.22 mg (11% DV)

Chicken breast
3 oz: 0.46 mg (23% DV)

Sweet potato
½ cup: 0.29 mg (15% DV)

½ c: 0.38 mg (19% DV

3 oz: 0.691 mg (35% DV)

3 cloves: 0.11 mg (5% DV)

Along with Vitamin C, and B6 you also need Vitamin E, an antioxidant which helps the body fight infection. You can get Vitamin E from avocados, fish and shellfish, nuts, seeds, broccoli, spinach, pumpkin and squash.

Learn a lot more about the Immune System

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