B-6 and Magnesium?

[Teraw]

What foods are rich in vitamin b-6. I read that increasing my b-6 intake could alleviate my menstrual symptoms. Magnesium was another nutrient, what food do I find that in as well?

[Veganforlife]

Here's a chart w/some foods containing B6. Mind you most of these say boiled, but if eaten raw - then I would think those numbers would (could) even double!

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=108#foodsources

Here's a list of some foods that contain magnesium:

http://chetday.com/calciummagnesium.htm

and here's another chart:

http://www.vaughns-1-pagers.com/food/magnesium-foods.htm

[snoops]

Regarding the boiling...some of the dark leafy greens like kale, spinach and swiss chard give off way more nutrients when heated. That is not to say they aren't nutrient dense raw but the available Vit A for example goes way up when heated. Just so you don't assume that raw has more of a specific nutrient.

eg. kale raw

http://www.thecaloriecounter.com/Foods/1100/11233/Food.aspx

kale boiled

http://www.thecaloriecounter.com/Foods/1100/11234/Food.aspx

check out the differences in vitamin A

[Veganforlife]

...but look at the vitamin c in the raw. I don't see how it's a BIG difference when foods are heated.
Me personally? I prefer to eat my veggies raw...I don't wanna eat dead foods...and have my body have to use ITs supply of enzymes to digest when it can use the enzymes to heal me. But that's just me personally...
I also don't want to have to critique my foods like that also. I just pop them in and eat 'em.

[snoops]

and I wasn't saying you should eat dead foods...

[Veganforlife]

and I wasn't saying you should eat dead foods...

Oh, I realize that, but I just don't analyze anymore, like I used to. Counting calories, carbs, crap!

Please, don't take what I said as that...I'm just trying to make a point that raw (to me, personally) if a kajillion times better than dead, cooked, processed, altered foods...

[snoops]

I wonder if dehydrating greens brings out some of the nutrients like boiling would? I eat raw and dehydrated greens so maybe am getting the best of both worlds??

[Veganforlife]

I actually wondered that too. See? You got me thinking...

thinking is the best way to travel...

[*jen*]

I too have often wondered why the nutrient differences were so extreme in raw vs. cooked kale and other leafy greens. Then I realized that 1 cup cooked kale is a huge amount of kale compared to 1 cup raw because of how much it shrinks when you cook it. So really the nutrients just appear to skyrocket but they are actually fitting a ton of kale into that 1 cup cooked figure vs. only measuring the nutrients of a couple stalks or so in the raw. At least that's my take on it!

Jen

[snoops]

Ahhhh. Very good point!!