Superfoods for smokers – 6 Foods rich in vitamin B6


A study published in The Journal of the American Medical Association showed Vitamin B6 may help to reduce the risk of lung cancer, particularly for smokers. So smokers can make wise food choices, which are filled with vitamin B6, to prevent getting lung cancer:

Wheat germ

Whole grains such as brown rice, whole-wheat bread, bran, cereals and wheat germ are rich in vitamin B6 and they are good choices for your breakfast, the most important meal of the whole day. And the wheat germ contains 3mg of vitamin B6 in every 100g, making it one of the best sources of vitamin B6.

Beef and chicken

Many kinds of meats contain enough vitamin B6 such as chicken, turkey and beef:

  • One serving of roasted chicken contains 0.64mg of vitamin B6
  • One serving of roasted turkey  contains 0.54mg
  • A 3oz. cut of beef contains 0.87mg

And these meats are easy to incorporate into your diet such as sandwiches or other simple recipes, making your daily vitamin B6 intake more simple and effective.


Vitamin B6 rich beans and legumes, including chickpeas, soybeans, kidney beans and lentils, Just adding a cup of these foods with your meals can fill your whole day needs for this nutrient. And vitamin B6 in chickpeas is super high in all of these beans and legumes, and it’s good for both skin and hair health too.


  • A serving of baked salmon contains 0.52mg vitamin B6
  • A serving of baked halibut contains 0.45mg vitamin B6
  • A serving of baked yellowfin tuna contains 1.8mg vitamin B6, making it as one of the best sources of this nutrient

And other kinds of fish such as cod, snapper and trout are good sources of vitamin B6 too.


Potatoes can provide many kinds of quality vitamins and minerals, including vitamin C, B1, folic acid, potassium, zinc, copper and vitamin B6! One cup potatoes (skin included) has 0.73mg of vitamin B6 and when cooking, avoid boiling them as most part of vitamin B6 will flow out into water. And if possible, choose organic potatoes, for better nutrients.

Plus, such as broccoli, green peas, bell peppers and spinach, these vegetables are also contain vitamin B6 as well as other nutrients, low in fat and calories which are essential for good health.

Seeds and nuts

Nuts and seeds such as peanuts, sunflower seeds chestnuts and cashews are easy to add to many recipes, no matter in soups, salads, or just eat as snacks. Average 0.6mg of one cup vitamin B6 content, making these foods works great in treating vitamin B6 deficiency.

Besides preventing lung cancer, vitamin B6 also helps to treat stress and depression, lower cholesterol and improve brain function. With not efficient vitamin B6 intake(vitamin B6 deficiency), people may suffer from depression, fatigue, weakness or some skin problems. So try to include the above vitamin B6-rich foods into your diet to avoid vitamin B6 deficiency.

More from Alex Jordon:

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Liu Jiao
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