Vitamin B6 helps your body metabolize proteins and red blood cells, while it also helps boost your immune system, maintain blood sugar levels and keep skin looking youthful. Turns out it also might help in a surprising way: fighting cancer. A new study links vitamin B6 to reduced risk of lung cancer, even in current and former smokers.
Food Sources of Vitamin B6
Ready-to-eat cereal, 100% fortified, ¾ c
Potato, Baked, flesh and skin, 1 medium
Banana, raw, 1 medium
Garbanzo beans, canned, ½ c
Chicken breast, meat only, cooked, ½ breast
Ready-to-eat cereal, 25% fortified, ¾ c
Oatmeal, instant, fortified, 1 packet
Pork loin, lean only, cooked, 3 oz
Roast beef, eye of round, lean only, cooked, 3 oz
Trout, rainbow, cooked, 3 oz
Sunflower seeds, kernels, dry roasted, 1 oz
Spinach, frozen, cooked, ½ c
Tomato juice, canned, 6 oz
Avocado, raw, sliced, ½ cup
Salmon, Sockeye, cooked, 3 oz
Tuna, canned in water, drained solids, 3 oz
Wheat bran, crude or unprocessed, ¼ c
Peanut butter, smooth, 2 Tbs.
Walnuts, English/Persian, 1 oz
Soybeans, green, boiled, drained, ½ c
Lima beans, frozen, cooked, drained, ½ c
* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin B6 is 2.0 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells you what percentage of the DV is provided in one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.