Foods with Fiber
and Vitamin B6

Do the foods with fiber provide adequate Vitamin B6?

Foods high in fiber typically have dense nutrition and contain significant amounts of the vitamins and minerals you need the most.

In a high fiber diet plan, many vegetables and fruits, nuts, and whole grain products prove to provide significant amounts of vitamin B6.

Fiber Foods with Vitamin B6

Fruits	Vegetables	Grains and Nuts
Avocado Banana Breadfruit Cherimoya Dates Gooseberries Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegranate Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Celeriac Corn French Beans Green Pepper Kale Lima Beans Okra Peas Potatoes Soy Beans Soy Milk Spirulina Spaghetti Squash Squash - winter Sweet Potato Taro	Chestnuts Filberts Hazelnuts Pistachios Pumpkin Seeds Rice Brown Rye Sunflower Seeds Walnuts Wheat-Durum Wheat-Hard Red Wheat-Hard White

Vitamin B6, Especially Good For…

• Nerve Function
• Immune System
• Enzyme Reactions
• Amino Acid Metabolism

How Much Do You Need?

Children:

• 0 - 6 months: 0.1 milligrams per day (mg/day)
  7 - 12 months: 0.3 mg/day
  1 - 3 years: 0.5 mg/day
  4 - 8 years: 0.6 mg/day
  9 - 13 years: 1.0 mg/day

Adolescents and Adults:

• Males 14 to 50 years: 1.3 mg/day
  Males over 50 years: 1.7 mg/day
  Females 14 to 18 years: 1.2 mg/day
  Females 19 to 50 years: 1.3 mg/day
  Females over 50 years: 1.5 mg/day