Vitamin B 6 or pyridoxine By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Sources of Vitamin B6 or
Pyridoxine
A Report By
Mr Allah Dad Khan

7. Benefits.
 Pyridoxine is used to help keep the potassium and sodium levels balanced in
the body. It is also used to promote the production of red blood cells and
allows the body to decrease homocysteine to keep the immune system
functioning and balance female hormones. Deficiencies of vitamin B6 can lead
to seizures, anemia, nerve damage, sores in the mouth and skin problems

8. Food Sources
 . Most seeds and nuts contain high amounts of pyridoxine. Fortified breakfast
cereals, chickpeas, enriched or long grain rice, bananas, cottage cheese,
raisins, tofu, watermelon, spinach, squash, bulgur, marinara pasta sauce,
potatoes, chicken breasts, sockeye salmon, yellow fin tuna, beef liver or
ground beef also contain plenty of vitamin B6.

15. Meat
 Vitamin B6 can be found in many
common and versatile meats.
Chicken, turkey, beef, and pork are
all excellent sources of the
nutrient. One serving of roasted
chicken breast contains as much as
0.64mg of B6 and the same amount
of turkey contains 0.54mg. Because
meats are easy to incorporate into
your diet through simple recipes
and even snacks such as
sandwiches, increasing your B6
intake by the consumption of
meats is simple and effective.

16. Fish
 As with meats, certain fish are rich
in vitamin B6. Cod, salmon,
halibut, trout, tuna and snapper
are just some examples of fish
which contain high levels of B6 and
can form part of a healthy,
balanced diet. Yellowfin tuna is
one of the best dietary sources of
vitamin B6 with 1.8mg found in a
single serving. In addition to this,
it is one of the healthiest sources
of the nutrient. A serving of baked
snapper or salmon contains 0.52mg
and halibut contains 0.45mg.

17. Vegetables
 Most vegetables typically contain
reasonable levels of
vitamin B6, but there are some
vegetable powerhouses that
are B6-rich. Bell peppers, spinach,
baked potatoes (skin included),
green peas, yams,
broccoli, asparagus and turnip
greens are all excellent sources of
vitamin B6. These vegetables are
also, for the most part, low in fat
and contain other vitamins and
nutrients that are essential for
good health.

18. Nuts and Seeds
 Peanuts, sunflower seeds, cashews
and hazelnuts, which contain
0.6mg of 6 per serving - are all
good sources of vitamin B6 and can
be eaten as snacks or added to
popular recipes.

19. Wholegrains and Bran
 Whole-wheat bread, cereals, bran
and other wholegrains are rich in
vitamin B6 and are probably
already part of your daily diet.
Wheat germ contains 3mg of
vitamin B6 per 100g, making it one
of the most valuable sources of the
nutrient.

20. Beans and Legumes
 Chickpeas, lentils and soybeans are
just some examples of vitamin B6-
rich beans and legumes. Kidney
beans are another good source of
the nutrient. By including a single
serving of any of these foods with
your meals, you can maintain your
intake of vitamin B6 and lower the
risk of experiencing B6 deficiency.
