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Nutrition

Great Plant-based Sources of Vitamin B6 (Pyridoxine)

August 07, 2023

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What is Vitamin B6 (Pyridoxine) and why do we need it?

Vitamin B6, or pyridoxine, is a water-soluble vitamin found naturally in many foods, as well as added to foods and supplements. It is a coenzyme that assists more than 100 other enzymes (involved in metabolism) to perform various functions, including the breakdown of proteins, carbohydrates, and fats; maintaining normal levels of homocysteine (high levels can cause heart problems), and supporting immune function and brain health. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune functions 1,2.

Vitamin B6 can be found naturally in many legumes, beans, nuts, grains, or other vegetables such as 1,2,3:

  • white potatoes
  • sweet potatoes
  • fruits (mainly non-citrus)
  • green peas
  • chickpeas
  • dark leafy greens (kale, spinach)
  • bananas
  • papayas
  • oranges
  • cantaloupe
  • carrots
  • avocados

With a plant-based diet, you can increase your intake of vitamin B6 by including vitamin-B6-rich beans, legumes, and vegetables in your healthy soups, salads, buddha bowls, and meals.

And, you can up increase your vitamin B6 intake in your meals and drinks with the following suggestions:

  • Breakfasts - an apple, melon slices, or oranges
  • Lunches - a healthy kale salad or a dish of hummus
  • Dinners - curries or buddha bowls with spicy chickpeas over brown rice or quinoa with a side of steamed spinach, kale, or a baked sweet potato
  • Snacks - baked sweet peas or chickpeas
  • Drinks - carrot juice, fruit smoothie

In addition, the beans, nuts, legumes, and vegetables above have even more vitamins and minerals than just vitamin B6.

Need more quick ideas on how to increase your vitamin B6? Try:

  • A smoothie with a banana
  • A glass of carrot juice
  • A baked potato or baked sweet potato

Garden of Vegan makes it easy to increase your intake of vitamin-B6-rich foods with our healthy ready-made meals, pantry boxes, sides, and produce boxes.

Garden of Vegan creates healthy meals that include many vitamin-B6-rich foods in their prepared main meals, breakfast meals, sides, and snacks.

In addition, several pantry items are easy to incorporate into your daily routine that contain vitamin-B6-rich foods. And, of course, the seasonal produce boxes have vitamin B6 in the veggie box (such as carrots, spinach, kale, potatoes, or beans).

Garden of Vegan's NDIS participants can also increase their vitamin B6 intake by choosing healthy meals with vitamin B6-rich legumes, beans, nuts, and vegetables.

Eligible NDIS participants can increase their vitamin B6 intake with healthy meals, sides, desserts, and pantry items delivered and they only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.

Garden of Vegan's six meal plans also include many meals with vitamin-B6-rich vegetables, beans, legumes, nuts, and more!

Visit our Meal Plans to Suit your Lifestyle section and select a nutritional meal plan that is high in vegetables, legumes, or beans that contain vitamin B6, or you can add them separately by adding pantry items!


Learn more about vitamins and nutrition in the Garden of Vegan Vitamin Guide


Read more Garden of Vegan nutrition articles
Great Plant-based Sources of Potassium
Great Plant-based Sources of iron
Fibre: What is it and why do I need it?
How Can I Increase My Protein Intake?
Calories, Protein, Carbs, And Fat, What Does It All Mean?
Great Plant-based Sources of Calcium

References:
1. Vitamin B6 - Harvard T.H. Chan School of Public Health
2. Vitamin B6 - NIH National Institutes of Health
3. 15 Vitamin B-6 Rich Foods - healthline

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