Vitamin B6 is a water-soluble vitamin that is important for many functions in the body. It is involved in the metabolism of proteins and carbohydrates, the synthesis of hormones and neurotransmitters, and the formation of red blood cells. Vitamin B6 is found in a variety of foods, including meats, fish, poultry, fruits, vegetables, and grains. It is also available as a dietary supplement. Deficiencies of vitamin B6 can lead to anemia and other health problems, so it is important to get enough of this nutrient in your diet. Vitamin B6 supplements are sometimes used to treat deficiencies and to prevent or treat certain conditions, but more research is needed to determine their effectiveness for these uses.

Here are 10 foods that are high in vitamin B6:

1. Tuna: A 3-ounce serving of tuna contains 0.7 milligrams of vitamin B6, which is about 53% of the daily recommended value.
2. Chicken: A 3-ounce serving of chicken contains 0.5 milligrams of vitamin B6, which is about 38% of the daily recommended value.
3. Turkey: A 3-ounce serving of turkey contains 0.5 milligrams of vitamin B6, which is about 38% of the daily recommended value.
4. Potatoes: A medium-sized potato contains 0.4 milligrams of vitamin B6, which is about 31% of the daily recommended value.
5. Bananas: A medium-sized banana contains 0.4 milligrams of vitamin B6, which is about 31% of the daily recommended value.
6. Chickpeas: A cup of cooked chickpeas contains 0.3 milligrams of vitamin B6, which is about 23% of the daily recommended value.
7. Sunflower seeds: A quarter cup of sunflower seeds contains 0.3 milligrams of vitamin B6, which is about 23% of the daily recommended value.
8. Pork: A 3-ounce serving of pork contains 0.2 milligrams of vitamin B6, which is about 15% of the daily recommended value.
9. Beef: A 3-ounce serving of beef contains 0.2 milligrams of vitamin B6, which is about 15% of the daily recommended value.
10. Avocado: A medium-sized avocado contains 0.2 milligrams of vitamin B6, which is about 15% of the daily recommended value.

It's important to note that the daily recommended value of vitamin B6 varies based on factors such as age, sex, and overall health. It's always a good idea to consult with a healthcare provider to determine the appropriate amount of vitamin B6 for your individual needs.

Vitamin B6 deficiency can cause a range of symptoms, including:

1. Anemia: Vitamin B6 is necessary for the production of red blood cells, so a deficiency can cause anemia, a condition in which the body doesn't have enough healthy red blood cells to carry oxygen throughout the body.
2. Dermatitis: A deficiency in vitamin B6 can lead to dermatitis, a condition that causes the skin to become red, itchy, and inflamed.
3. Depression: Low levels of vitamin B6 can cause changes in mood and may contribute to feelings of depression.
4. Confusion and memory loss: Vitamin B6 is involved in the production of neurotransmitters, which are chemicals that transmit signals in the brain. A deficiency can cause confusion and memory loss.
5. Seizures: Seizures can be a symptom of severe vitamin B6 deficiency, particularly in infants and young children.
6. Weakness: A deficiency in vitamin B6 can cause weakness and fatigue.

It's important to note that the symptoms of vitamin B6 deficiency can vary and may be different for each person. In some cases, a deficiency may not cause any noticeable symptoms. If you think you may be experiencing a deficiency, it's important to talk to a healthcare provider for a proper diagnosis and treatment plan.