Many foods bring us joy for simply just existing, but it turns out that some vitamin B6 foods have science to back up their mood-boosting abilities (and then some). It’s worth adding them into your diet.
Vitamin B6 is a water-soluble vitamin found in many of the foods we eat. It’s also an essential nutrient that we need to function. Lisa Statner, MS, RDN, clinical dietician with Keck Medicine at USC, explains that vitamin B6 reacts with more than 100 different enzymes in our bodies and is involved with the way we metabolize protein, carbs, and fat. It is also known to support brain health and lower your anxiety.
Like most nutrients, the best way to make sure your daily vitamin B6 fix is through your diet. Jasmine Hormati, RDN, registered dietitian and founder of Mendinground Nutrition, says that some of the richest sources of the nutrient can be found in fish, organ meats, lean meats, vegetables, fruits, and more. So it’s pretty easy to incorporate into your daily meals (if you’re not already doing so).
“It’s better to get B6 through foods because you’re not only getting that vitamin, but you’re also getting other nutrients that can contribute to your overall health and well-being,” Hormati says. “Supplements are helpful when you can’t meet your dietary needs through food. If you have a varied and adequate diet that includes carbs, fat, protein, and fiber, you can meet your body’s needs.”
With that in mind, the best food sources for vitamin B6 are:
- Vitamin B6 is an essential nutrient that is known to boost our metabolism, support brain health, and improve our mood.
- The best way to get vitamin B6 is through whole foods like chickpeas, chicken breast, beef liver, tuna, and salmon.
Chickpeas
One of the top plant-based sources of vitamin B6 is chickpeas. According to the National Institutes of Health (NIH), one cup contains 1.1 milligrams (mg) of the nutrient.
Beef Liver
From vitamin A to iron, organ meats should be a top choice for all your nutrient needs. When it comes to vitamin B6, the NIH says that 3 ounces of cooked beef liver contains 0.9 mg of the nutrient.
Tuna
According to the NIH, 3 ounces of cooked tuna contains 0.9 mg of vitamin B6. As an added benefit, the fish is also a rich source of protein and vitamin B12.
Salmon
It’s a favorite of Victoria Beckham for a reason. There’s very little downside to salmon (unless you’re allergic or don’t like fish, of course). It’s packed with vitamins and nutrients, and where vitamin B12 is concerned, the NIH says that 3 ounces of cooked salmon contains 0.6 mg of the nutrient.
Chicken Breast
If you’re already keeping up with your protein intake and incorporating chicken breast into your diet, you’re also getting your vitamin B12 intake. According to the NIH, 3 ounces of roasted chicken breast contains 0.5 mg of the nutrient.
Turkey
Lean meats like turkey are a great alternative to processed options. On top of boosting heart health, the NIH says that 3 ounces of roasted turkey meat contains 0.4 mg of the nutrient to help boost your metabolism.
Cereals
Start the day right by getting your vitamin B6 fix. Fortified cereals like Bob’s Red Mill museli make for a healthy breakfast option, and according to the United States Department of Agriculture (USDA), one cup of fortified cereals contains about 0.6 mg of the nutrient.
Potatoes
Potatoes, when cooked right, can be extremely nutritious. And according to the NIH, one cup of boiled potatoes has 0.4 mg of the nutrient.
Bananas
High in potassium, bananas are also a great source of vitamin B6. One medium banana contains 0.4 mg of the nutrient.
