Vitamin B-6 (Pyridoxine) Vitamin B-6 has been reported to be necessary for the synthesis and breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea and stiffness of hands; helps maintain a proper balance of sodium and phosphorous in the body.
Deficiency Symptoms: May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm and leg cramps, loss of hair, slow learning, and water retention.
US RDA: 2 mg per day for adults.
VITAMIN B6
SERVING
FOODS THAT CONTAIN NIACIN SIZE CALORIES IU (Nutritional amount) % Daily value Avocado 1 cup 235.1 0.41 31
Banana 1 each 108.6 0.68 52
Beef tenderloin, lean, broiled 4 oz-wt 240.4 0.49 38
Chicken breast, roasted 4 oz-wt 223.4 0.64 49
Chinook salmon, baked or broiled 4 oz-wt 261.9 0.52 40
Cod, Pacific, baked or broiled 4 oz-wt 119.1 0.52 40
Cranberries, raw 1/2 CUP 23.3 2.38 183
Flax seeds 1/4 CUP 190.6 0.36 28
Garlic 1 oz-wt 42.2 0.35 27
Green peas, boiled 1 cup 134.4 0.35 27
Halibut, baked or broiled 4 oz-wt 158.8 0.45 35
Lentils, boiled 1 cup 229.7 0.35 27
Liver, calf 4 oz-wt 187.1 0.56 43
Potato, baked, with skin 1 cup 133 0.42 32
Snapper, baked 4 oz-wt 145.2 0.52 40
Soybeans, cooked 1 cup 297.6 0.4 30
Sweet potato, peeled after baking 1 cup 206 0.48 37
Tuna, yellowfin, baked or broiled 4 oz-wt 157.6 1.18 91
Turkey breast, roasted 4 oz-wt 214.3 0.54 41
Venison 4 oz-wt 179.2 0.43 33
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