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Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus). In the United States, adults obtain most of their dietary vitamin B6 from fortified cereals, beef, poultry, starchy vegetables, and some non-citrus fruits. About 75% of vitamin B6 from a mixed diet is bioavailable.
- Some, but not all, fruits are strong sources of vitamin B6. Bananas, pineapples, and avocados are all good to very good sources of this nutrient.
- Prolonged exposure to heat can degrade vitamin B6 in most foods. We see more degradation of this vitamin in animal meats than in vegetables.
- Diets very high in protein are known to increase risk of vitamin B6 depletion. Therefore, some researchers have suggested increased B6 when protein intake is especially high.
“Vitamin B6 is a water-soluble vitamin that is found in a variety of forms in the foods we eat as well as in our bodies.”