Bananas are a good source of vitamin B6, but several other foods have more of the nutrient per serving. They are mainly animal-based foods, such as beef liver, tuna, and chicken breast, but a plant-based source tops the list.
1. Chickpeas
Chickpeas, also known as garbanzo beans, belong to the legume family and are rich in several nutrients, including fiber, iron, and protein.
In terms of vitamin B6 content, chickpeas contain one of the highest amounts per serving. A one-cup serving of chickpeas contains 1.1 milligrams (mg), which is 65% of the recommended daily value (DV).
Other Nutrients in Chickpeas
Chickpeas are a highly nutritious addition to a whole-food diet, containing polyunsaturated fats, vitamins A, E, and C, and several minerals, including magnesium and potassium.
2. Beef Liver
Beef liver is an organ meat often considered a superfood because of its nutrient density. A 3-ounce serving of pan-fried beef liver provides 0.9 mg of vitamin B6, or 53% of your DV.
Other Nutrients in Beef Liver
Beef liver is also low in calories, high in protein, and contains:
Iron, Vitamin A, Vitamin B12, Zinc, Copper
3. Yellowfin Tuna
Tuna is a saltwater fish that can be eaten fresh or canned. Not all tuna varieties have the same nutritional content. For people looking to increase their vitamin B6 intake, the best tuna variety may be fresh yellowfin.
A 3-ounce serving of cooked yellowfin can provide 0.9 mg of vitamin B6, or 53% of the DV.
Other Nutrients in Yellowfin Tuna
Yellowfin tuna is also a rich source of:
Magnesium, Phosphorus, Potassium, Selenium, Vitamin B12
4. Sockeye Salmon
Salmon is an oily fish with distinctive pinkish flesh. It is well known for its nutritional value, namely its high omega-3 fatty acid content, but it also contains a decent amount of vitamin B6.
Sockeye salmon, specifically, contains 0.6 mg of the vitamin per 3-ounce serving. That’s 35% of the DV.
Other Nutrients in Salmon
Aside from fatty acids and vitamin B6, sockeye salmon also contains other nutrients, including:
Vitamin B12, Vitamin A, Selenium, Potassium, Phosphorus, Magnesium, Calcium
5. Chicken Breast
Chicken breast is a lean white meat and a favorite among people who want to avoid unhealthy fats in their diet. In a 3-ounce serving of roasted chicken breast, you can expect to get 0.5 mg of vitamin B6, or 29% of the daily value.
Other Nutrients in Chicken Breast
People often eat chicken breast for its low-fat, low-calorie, high-protein content. In 100 grams of chicken breast, you can get 22.5 grams of protein and 112 calories. Chicken breast also has a good amount of magnesium, potassium, and phosphorus.
Why Getting Enough Vitamin B6 Matters
Typically, most adults require 1.3 mg of vitamin B6 per day, and those who are pregnant need 1.9 mg. Vitamin B6 is a water-soluble vitamin that helps the body in several ways, including:
Making antibodies that fight infection and disease
Ensuring the normal functioning of nerves
Making hemoglobin, a protein that carries oxygen in red blood cells to the rest of the body
Breaking down proteins for the body to use
Helping the body keep blood sugar balanced
Plenty of other foods, including pork, nuts, and fortified food products, are rich in the vitamin, although in lesser amounts than a banana.
