Vitamin B6 in Vegetables

Much of the B6 in vegetables can be lost through freezing, canning or cooking, so, cook these delicious options as little as possible, and be sure to get enough each day. Many of these are just as–or more–delicious raw. Needless to say, buying fresh is the best bet, however, these great sources still retain 2/3 to 1/2 of their B6 content, so you are better off with frozen than not eating them at all. Also, B6 is water soluble, so it does not stay in your body and needs to be replenished daily.There are quite a few foods that are rich in vitamin B6. These veggie options are excellent sources of other vitamins and minerals as well, while being low in fat and calories.

1. Avocado:

Avocado makes a great topper for sandwiches and salads. Getting 22% of the RDA in 1 cup doesn’t hurt either. Don’t forget that avocado is high in calories and fat, though, so don’t get too crazy!

2. Spinach:

This green leafy packs 21% of your RDA of Vitamin B6 in 1 cup. Throw spinach in everything–scrambled eggs, on pizza, in soup, on a sandwich — you name it! Keep it fresh and get the full 21%!

3. Potatoes:

These starchy tubers will get you 21% of the RDA in 1 cup, or one small potato. Top it with some light sour cream and small steamed broccoli florets for a little extra B6.

4. Peas:

Mix these little green babies with chopped onion while you are steaming them, and you’ll gain 17% of your RDA in 1 cup. They make a quick and delicious side dish.

5. Asparagus:

With just a light steam, asparagus, with 12% of the RDA in 1 cup is an elegant side dish that seems to be universally enjoyed. These veggies make a great appetizer, are fantastic as salad toppers, and make snacking healthy and convenient. The last three are also delicious when steamed or sauteed.

6. Red Bell Pepper:

Red bell peppers are high in vitamin C and contain tons of antioxidants, which neutralize free radicals that can cause heart disease. Plus, they’re full of lycopene, which may help reduce the risk of cancer, especially lung cancer. With 12% in 1 cup, you’ll feel great adding bell pepper to turkey chili, eggs and salads.

7. Broccoli:

Raw or steamed, either way, it’s delicious! You’ll gain 12% of the RDA from eating only 1 cup.

8. Cauliflower:

Just like broccoli, cauliflower is delicious when raw. Mix some mashed cauliflower in with mashed potatoes to earn some extra vitamins, and lower carb count. With that, you’ll chalk up 10% of your needed B6 in 1 cup.

9. Carrots:

Round out your crudites platter with some carrots, and you’ll get 10% of the RDA of B6 in just 1 cup. Keep them cut in your fridge for your daily B6 fix. Moreover, carrots contain Vitamin A and dietary fibers, which helps body to pass out the toxins, the liver secretes bile and detoxify your body. It also helps to keep the digestion fit and healthy. It also helps to protect against wrinkles, acne, blackheads, dry skin, pigmentation, and blemishes.