Here's Why:
Vitamin B6 is involved in many functions in the body. It helps your immune system and nervous system, and aids in the metabolism of essential nutrients. It is also found in many foods, and will be easy to fit in your diet if you need to increase your intake.
Along with folate and vitamin B12, vitamin B6 is helpful in lowering the level of the amino acid homocysteine in the blood. At high levels, homocysteine can damage coronary arteries or make it easier for blood clotting cells to clump together and form a clot. This can increase your risk of heart attack or stroke.
Recommended Intake:
| Age | RDA (mg) | |
|---|---|---|
| Women | Men | |
| 1-3 years | 0.5 mg | 0.5 mg |
| 4-8 years | 0.6 mg | 0.6 mg |
| 9-13 years | 1.0 mg | 1.0 mg |
| 14-18 years | 1.2 mg | 1.3 mg |
| 19-50 years | 1.3 mg | 1.3 mg |
| 51 and older | 1.5 mg | 1.7 mg |
| Pregnancy | 1.9 mg | n/a |
| Lactation | 2.0 mg | n/a |
Here's How:
| Food | Serving size | Vitamin B6 content (mg) |
|---|---|---|
| Fortified breakfast cereal | 3/4 cup | 0.5-2.0 (check Nutrition Facts label) |
| Oatmeal, instant | 1 packet | 0.74 |
| Potato, baked with skin | 1 medium | 0.70 |
| Banana | 1 medium | 0.68 |
| Chicken breast, skinless, roasted | 3 ounces | 0.5 |
| Garbanzo beans (chickpeas) | 1/2 cup | 0.57 |
| Pork loin, broiled | 3 ounces | 0.39 |
| Top sirloin, broiled | 3 ounces | 0.39 |
| Halibut, broiled | 3 ounces | 0.34 |
| Rainbow trout, cooked | 3 ounces | 0.29 |
| Brown rice, cooked | 1 cup | 0.28 |
| Sweet potato, baked with skin | 1 medium | 0.27 |
| Sunflower seeds, dry roasted | 1 ounce | 0.23 |
| Avocado | 1/2 cup | 0.20 |
| Kidney beans, cooked | 1/2 cup | 0.18 |
| Lentils, cooked | 1/2 cup | 0.18 |
| Tuna, canned in water | 3 ounces | 0.18 |
| Peanut butter | 2 tablespoons | 0.15 |
| Lima beans, cooked | 1/2 cup | 0.10 |
| Soybeans, cooked | 1/2 cup | 0.05 |
To increase your vitamin B6 intake:
Sprinkle kidney beans or garbanzo beans on a saladIn the morning, opt for a fortified breakfast cerealSlice a banana into your oatmeal, cereal, or yogurtHave fish for dinner a few times a weekChoose brown rice instead of white, and mix lentils with the riceFor a different sandwich, try peanut butter and bananaIf you take a vitamin supplement, make sure it contains vitamin B6but no more than 100% of the RDA. Also, talk to your doctor before starting a new supplement. RESOURCES: American Dietetic Associationhttp://www.eatright.org/Public/ United States Department of Agriculturehttp://www.usda.gov CANADIAN RESOURCES: Canadian Council on Food and Nutritionhttp://www.ccfn.ca Dietitians of Canadahttp://www.dietitians.ca/ References: The American Dietetic Association's Complete Food & Nutrition Guide. Chronimed Publishing, 1998. Bowes & Church's Food Values of Portions Commonly Used. 17th ed. Lippincott Williams & Wilkins, 1998. Last reviewed May 2008 by Dianne Scheinberg MS, RD, LDN Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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