A Presentation toNutrition ByMr. Allah Dad Khan

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.