Health Benefits and Sources of Vitamins B6 | Pryidoxine

Daily Amount Needed

• 1.3 to 1.7 mg for adults.
• 2 mg for women who are pregnant or lactating.
• Children need between .6 to 1.3 mg.

Benefits

• B6 plays a role in the creation of antibodies in the immune system. 
• It helps maintain normal nerve function and acts in the formation of red blood cells. 
• It is also required for the chemical reactions of proteins. 
• The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions.

Fruit Sources

• Avocado
• Banana
• Grapes
• Guava
• Lychee
• Mango
• Pineapple
• Pomegranate
• Watermelon

Vegetable Sources

• Amaranth Leaves
• Broccoli
• Brussels Sprouts
• Corn
• French Beans
• Green Pepper
• Lima Beans
• Okra
• Peas
• Potatoes
• Sweet Potato

Nut Sources

• Chestnuts
• Pumpkin Seeds
• Rice Brown
• Sunflower Seeds
• Walnuts
• Wheat - Durum
• Wheat - Hard Red
• Wheat - Hard White