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Vitamins and Minerals: Food Sources of Vitamin B-6

No one food meets the Daily Reference Intake (DRI) for vitamin B-6 (1.3 - 1.7 mg.) in a single serving. You need to eat several B-6 rich foods each day. Most Americans do not consume the DRI for B-6, but supplementation in high doses (over 200mg.) can cause nerve damage. The foods below are listed from highest to lowest B-6 content per usual serving.  
  • asparagus
  • avocado
  • baked potato
  • banana
  • beef liver
  • bok choy
  • brewer's yeast
  • cantaloupe
  • cauliflower
  • chicken breast
  • fortified cereals 
  • ground beef
  • pork chop
  • navy beans
  • spinach
  • soybeans
  • sunflower seeds
  • steak
  • trout
  • tuna in water
  • turkey
  • turnip greens
  • watermelon
  • wheat germ