Water-Soluble Vitamins Foods Chart
Vitamin C| Fruit | Cantaloupe, Black Currants, Grapefruit, Guava, Kiwi, Mango, Strawberries, Pineapple, Passion fruit, Orange, Grape and Tomato juice | | Vegetables | Asparagus, Broccoli, Brussels Sprouts, Kale, Sweet Peppers, Squash | | Nuts/Seeds | Chestnuts | | Meats/Protein | Cod, Perch, Soybeans | | Dairy | Goat Milk, Yogurt | Vitamin C is often added to a wide variety of foods, including meats, for it's ability to preserve food and delay aging.
B-complex Vitamin Group
Vitamin B1-Thiamine| Fruit | Cantaloupe, Honeydew | | Vegetables | Corn, Peas, Carrots | | Nuts/Seeds | Brazil Nuts,Cashews, Chestnuts, Flax Seed, Hazelnuts, Macadamia Nuts, Peanuts, Pecans, Pine Nuts, Pistachios, Sunflower Seeds | | Grains | Oats, Brown Rice, Rye, Whole Wheat, Wheat(bread), Bagels, English Muffins, Rolls, Oatmeal, Grits | | Meats/Protein | Beef, Lima Beans, Soybeans, Catfish, Herring, Salmon, Ground Chicken, Bacon, Pork, Tuna | | Dairy | Yogurt, Soy Milk, Goat Milk |
There are not many fruits and vegetables that contain a significant amount of vitamin B1. Nuts and grains are the best sources for this vitamin.
Vitamin B2-Riboflavin| Fruits | Avocado, Banana, Dates, Grapes, Mango, Pomegranate | | Vegetables | Mushrooms, Sweet Potatoes, Artichoke, Asparagus | | Nuts/Seeds | Almonds, Chestnuts | | Grains | Oats, Cold Cereal, Pita, Bagels, English Muffins, Rye | | Meats/Proteins | Liver, Fish (particularly oily fish like salmon), Most Meets (beef, lamb, veal, chicken, pork), Lima Beans, Soy Beans | | Dairy | Cottage Cheese, Cheddar Cheese, Goat Cheese and Milk, Yogurt, Sour Cream |
Vitamin B3-Niacin| Fruits | Avocado, Dates, Guava, Mango, Nectarine, Peach | | Vegetables | Artichoke, Squash, Corn, Mushrooms, Okra, Parsnip, Peas, Potatoes, Pumpkin, Sweet Potato | | Nuts/Seeds | Peanuts, Peanut Butter | | Meats/Protein | Lamb, Pork, Veal, Liver, Poultry, Fish | | Grains | Bagel, Bran and English Muffins, Pita, Rolls, Barley, Sunflower Seeds, Wheat |
Vitamin B6-Pyridoxine| Fruits | Avocado. Banana, PrunesDates, Gooseberries, Grapes, Guava, Mango, Passion Fruit, Pineapple, Pomegranate, Watermelon | | Vegetables | Broccoli, Brussels Sprouts, Butternut Squash, Celery, Corn, Beans, Green Pepper, Kale, Lima Beans, Okra, Peas, Potatoes, Spirulina, Squash, Sweet Potato | Nuts/Seeds | Chestnuts, Hazelnuts, Pistachios, Pumpkin Seeds, Sunflower Seeds, Walnuts | | Meats/Protein | Chicken Fish (Catfish, Cod, Herring, Pollock, Salmon, Sardines, Tuna), Pork, Soy Beans, Turkey, Veal, Beef, Duck, Liver | | Grains | Rice Brown, Rye Bread, Whole Wheat, Oatmeal, Cereal | | Dairy | Soy Milk |
Vitamin B12-Cobalamin| Meats/Proteins | Beef,Eggs, Catfish, Cod, Herring, Perch, Salmon, Sardines, Tuna, Lamb, Pork, Veal, Hot Dogs | | Dairy | Cheddar Cheese, Cottage Cheese, Cows Milk, Yogurt, Lowfat Yogurt | Vitamin B12 is only found in animal-based foods, such as meats, and dairy products. If you're a vegetarian with little to no meat intake, you may need to look into a vitamin B12 supplement.
Folic Acid| Fruits | Avocado. Blackberries, Orange, Papaya, Pineapple, Pomegranate, Raspberries, Strawberries | | Vegetables | Spinach, Kale, Chard, Broccoli, Corn, Legumes, Bean Sprouts, Asparagus, Beets, Cabbage, Cauliflower, Okra, Parsnip, Lentils, Artichoke | | Meats/Protein | Beans, Liver, Soy Beans, Salmon. Eggs | | Dairy | Cheddar Cheese, Yogurt, Soy Milk | | Nuts/Seeds | Peanuts, Sunflower Seeds, Hazelnuts | | Grains | Whole Wheat Bread and Muffins, Pita, Cereal, Oats | Nutritional Yeast is one of the best sources of folic acid or folate.
Biotin| Meats/Protein | Egg Yolk | | Grains | Rice, Sourdough, Rye Bread | | Dairy | Yogurt | Biotin is not found in significant amounts in most foods. Nutritional yeast is one of the best sources of biotin.
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