7 Vitamin B6-Rich Foods to Incorporate into Your Winter Diet

The B vitamin pyridoxine is essential for a healthy brain, neurological system, and immune system growth and maintenance.

People should include the following foods to get this important vitamin. These foods include

  • Chicken,
  • fish,
  • potatoes,
  • chickpeas,
  • bananas, and
  • fortified cereals.

Vitamin B-6 is available as a supplement, most frequently in the form of a capsule, tablet, or liquid, and is taken orally. Vitamin B-6 deficiency is more common in those with kidney illness or malabsorption disorders, which prevent nutrients from being absorbed by the small intestine. Vitamin B-6 deficiency can be caused by alcoholism, certain autoimmune diseases, and some epilepsy medicines. There may not be enough healthy red blood cells to transport enough oxygen to the body’s tissues (anemia), which can lead to mental fogginess, low mood, and a compromised immune system. Folic acid (vitamin B-9) and vitamin B-12 deficiencies are common in people who are vitamin B-6 deficient. Recently, it has been discovered that vitamin B6 can act as an antioxidant and reduce inflammation. What this means is that it has the potential to aid in the fight against chronic diseases including cancer and cardiovascular disease.

Adults under the age of 50 should get 1.3 milligrams of vitamin B-6 each day. After age 50, women should take 1.5 milligrams and males should take 1.7 milligrams daily.

Vitamin B6 is essential for good health and may be useful in the prevention and treatment of several chronic conditions if consumed in sufficient quantities.

This is the best place to get your daily dose of this vital substance.


Severe health issues might arise from not getting enough vitamin B-6. Reduced function of the brain and nervous system might result from insufficient amounts. This holds true even more so for young people. Having a glass of milk daily may aid maintain healthy levels in both children and adults.

Milk from either cows or goats contains about 5% of the daily requirement for vitamin B-6. Low-fat beverages like skim and 1 percent milk are healthy alternatives. Vitamin B-12 is abundant in milk, as is the mineral calcium. Pour it over some fortified low-sugar cereal if drinking a glass of milk isn’t your thing in the morning.


When compared to a glass of milk, the quantity of vitamin B-6 in one medium carrot stick is equivalent. Carrots also include fiber and significant concentrations of vitamin A. Carrots are versatile and can be eaten raw, cooked, or blended into a drink. The protein myelin, which surrounds your nerve cells, is formed in part with the help of vitamin B-6. To get more of this vital component into your diet, chop up some carrots and add them to a salad with raisins or put them into a vegetable stir-fry.


A medium-sized banana, in addition to being delicious and portable, is also an excellent source of vitamin B-6. Serotonin and norepinephrine, substances involved in nerve activity and the transmission of messages inside the brain, are produced in part thanks to vitamin B-6. If you’re craving something sweet, try making banana ice cream by peeling, slicing, and freezing ripe bananas.

If you worry about gaining weight, eat one banana daily. Bananas are a great source of vitamin B6, as well as other antioxidants and fiber.


The iron, folate, and potassium content of this green leafy vegetable is exceptionally high. Enjoy it to the fullest by incorporating it into your diet regularly throughout winter. Defending against illness and infection, vitamin B-6 aids in the production of antibodies. Vitamins A and C, as well as iron, can be found in abundance in spinach. This adaptable green can be rolled up with Italian meatloaf to create a delicious treat. It’s great in an omelet, and it goes wonderfully in a crisp salad with dried cranberries and sliced almonds.

The liver of a chicken

This once-popular dish is now less so, yet it still provides essential nutrients like protein, folate, vitamin A, and vitamins B-6 and B-12. With the aid of vitamin B-6, the body can more effectively digest and use protein. Aside from being economical and convenient, chicken livers also have a great flavor. Chicken liver sautéd with green peppers and onions is a delicious dish. A little bit of salt and pepper is all that’s required. Overcooking the livers can cause them to become tough and rubbery, so be careful not to do that. Additionally, it has a high concentration of the minerals folate and iron. This cuisine has many positive effects on health as well.


Eating eggs is a good way to stay warm in the cold, but it’s also good for you. Both omelet and boiling preparations are acceptable. It’s also a great choice for brunch. Two eggs, prepared in any way, contain 10 percent of the daily intake for vitamin B-6, in addition to other nutrients. Eggs can be used in a variety of ways and are a nutrient-dense staple. They’re great for a quick and easy breakfast, lunch, brunch, or dinner.

Green Peas

Yet another wintertime crop that’s commonly available in its fresh, farm-grown form. Green peas are an excellent source of vitamin B-6 and can be used in a variety of ways. Enjoy them raw in salads or as a side dish in any sauté, whether it be with carrots or potatoes. The fiber and vitamins A and C in green peas make them a healthy snack. The vitamin B-6 content is very high in them as well. Keep a bag of frozen peas and carrots in the freezer, and you’ll always have a nutritious and kid-friendly veggie side dish. The combination of Bombay potatoes and green peas is scrumptious.

What will happen to your body if you don’t get enough vitamin B6?

Pyridoxine, or vitamin B6, is one of the eight B vitamins. Despite its discovery in 1932, new findings continue to be made concerning it. Most individuals don’t need to worry about getting enough B6 through their food, but if you’re also lacking in other B complex vitamins like folate and B12, you may be deficient in B6 as well. Liver, kidney, intestinal, and immunological illnesses, as well as smoking, obesity, alcoholism, and pregnancy all increase the risk of vitamin B6 deficiency. B6 participates in around 150 different enzymatic activities within the body. These aid in the digestion of protein, carbohydrates, and fats. The proper functioning of your neurological system and immunological system are also linked to B6. Recently, it has been discovered that vitamin B6 can act as an antioxidant and reduce inflammation. Because of this, it has the potential for use in the treatment and prevention of serious, long-term diseases like cancer and cardiovascular disease.

Deficiency in vitamin B6 can cause a number of unpleasant symptoms, some of which are listed below.

Eruptions in the Skin

Seborrheic dermatitis, characterized by a red, itchy rash, can be brought on by a lack of vitamin B6. This rash can manifest anywhere on the body, including the scalp, face, neck, and upper chest. It can cause swelling or white spots and is characterized by an oily, flaky look.

Because B6 is involved in the synthesis of collagen, which is essential for healthy skin, B6 deficiency may cause skin rashes. The use of B6 in such situations may result in rapid improvement of the rash. Seborrheic dermatitis sufferers may need more vitamin B6 than the average person. Some individuals with seborrheic dermatitis have reported relief from their symptoms after using a B6 facial lotion.

Fractured and painful lips

B6 deficiency can cause cheilosis, characterized by painful, red, and swollen lips with broken mouth corners. It’s possible for cracks to bleed and get infected. Having cracked or sore lips is not only excruciatingly unpleasant, but it can also make even simple tasks like eating and talking a chore. It is possible that these symptoms could disappear if a B6 deficit was corrected by eating B6-rich foods or taking a supplement.

Notably, this disease can be brought on by external causes like sunny, dry, or windy weather as well as internal reasons such as deficits in riboflavin, folate, iron, and other minerals.

Changes in Mood

Deficiencies in vitamin B6 have been linked to mood disorders such as sadness, anxiety, irritability, and heightened pain perception. This is because B6 is essential for the synthesis of numerous important neurotransmitters, including serotonin and gamma-aminobutyric acid (GABA). Anxiety, despair, and pain can all be mitigated by increasing serotonin or decreasing GABA levels. Studies are being conducted to determine whether or not vitamin B6 can help with these kinds of mood problems.

Example: Vitamin B6 supplementation has been shown to alleviate behavioral issues in roughly half of the people with autism, presumably due to its role in the production of neurotransmitters. Premenstrual symptoms (PMS) include irritability, anxiety, and depression, and studies suggest that taking 50–80 mg of B6 pills daily may assist. B6’s role in serotonin production suggests it may be helpful for PMS sufferers. Researchers are digging deeper into the possibility that vitamin and mineral deficits contribute to PMS in women.

Decreased Resistance

Infections, inflammation, and many types of cancer can be avoided if your immune system is strong. Vitamin B6 deficiency is among the nutrients known to have an adverse effect on the immune system.

Antibody synthesis, which helps the body fight off infections, can be hampered by a lack of vitamin B6. Decreased production of T cells and other white blood cells has been linked to a lack of vitamin B6. These cells aid in the proper response of the immune system by regulating its activity. B6 also aids in the production of interleukin-2, a protein that guides the behavior of white blood cells. Vitamin B6 is especially important for those with autoimmune illnesses (in which the body’s immune system mistakenly attacks itself).

Idiopathic Exhaustion and Weakness

When your body doesn’t have enough vitamin B6, you could feel particularly fatigued and lethargic. Vitamin B6’s contribution to hemoglobin production is a key part of the explanation. That’s a protein found in red blood cells, and it plays a key role in transporting oxygen around the body. The lack of adequate oxygen delivery to your cells, caused by a deficiency of hemoglobin, is known as anemia. It’s possible that might leave you feeling exhausted and frail. In a few people with B6-related anemia, the inactive pyridoxine hydrochloride (HCl) version of the vitamin did not alleviate their symptoms. The anemia, however, disappeared once the patient began taking a supplement containing pyridoxal 5′-phosphate (PLP), the most active form of B6 in the body. You can get either B6 vitamin, although pyridoxine HCl is more widely available and typically costs less than PLP.

In addition to fatigue caused by anemia, a lack of vitamin B6 may also contribute to sleepiness by inhibiting the production of the sleep hormone melatonin.

The Bottom Line

Vitamin B6 is a dietary supplement or food source of water-soluble vitamins. Among these processes is the production of neurotransmitters and the control of homocysteine levels. Premenstrual syndrome (PMS), age-related macular degeneration (AMD), and morning sickness during pregnancy are just a few of the medical disorders that have been treated or prevented with B6 in high dosages. Obtaining sufficient B6 through diet or a supplement is essential to maintaining good health, and doing so may have additional beneficial effects on your body.

Consult your physician about the best course of action if you suspect you are not getting enough B6 or may have a deficit.

If you eat a balanced diet rich in fruits, vegetables, nuts, lean meats, and fish, you should be OK avoiding B6 deficiency. A vitamin B6 supplement may be recommended in specific situations. In a few people with B6-related anemia, the inactive pyridoxine hydrochloride (HCl) version of the vitamin did not alleviate their symptoms. The anemia, however, disappeared once the patient began taking a supplement containing pyridoxal 5′-phosphate (PLP), the most active form of B6 in the body. You can get either B6 vitamin, although pyridoxine HCl is more widely available and typically costs less than PLP.