Water-Soluble Vitamins Foods Chart

Vitamin C
FruitCantaloupe, Black Currants, Grapefruit, Guava, Kiwi, Mango, Strawberries, Pineapple, Passion fruit, Orange, Grape and Tomato juice
VegetablesAsparagus, Broccoli, Brussels Sprouts, Kale, Sweet Peppers, Squash
Meats/ProteinCod, Perch, Soybeans
DairyGoat 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
FruitCantaloupe, Honeydew
VegetablesCorn, Peas, Carrots
Nuts/SeedsBrazil Nuts,Cashews, Chestnuts, Flax Seed, Hazelnuts, Macadamia Nuts, Peanuts, Pecans, Pine Nuts, Pistachios, Sunflower Seeds
GrainsOats, Brown Rice, Rye, Whole Wheat, Wheat(bread), Bagels, English Muffins, Rolls, Oatmeal, Grits
Meats/ProteinBeef, Lima Beans, Soybeans, Catfish, Herring, Salmon, Ground Chicken, Bacon, Pork, Tuna
DairyYogurt, 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
FruitsAvocado, Banana, Dates, Grapes, Mango, Pomegranate
VegetablesMushrooms, Sweet Potatoes, Artichoke, Asparagus
Nuts/SeedsAlmonds, Chestnuts
GrainsOats, Cold Cereal, Pita, Bagels, English Muffins, Rye
Meats/ProteinsLiver, Fish (particularly oily fish like salmon), Most Meets (beef, lamb, veal, chicken, pork), Lima Beans, Soy Beans
DairyCottage Cheese, Cheddar Cheese, Goat Cheese and Milk, Yogurt, Sour Cream

Vitamin B3-Niacin
FruitsAvocado, Dates, Guava, Mango, Nectarine, Peach
VegetablesArtichoke, Squash, Corn, Mushrooms, Okra, Parsnip, Peas, Potatoes, Pumpkin, Sweet Potato
Nuts/SeedsPeanuts, Peanut Butter
Meats/ProteinLamb, Pork, Veal, Liver, Poultry, Fish
GrainsBagel, Bran and English Muffins, Pita, Rolls, Barley, Sunflower Seeds, Wheat

Vitamin B6-Pyridoxine
FruitsAvocado. Banana, PrunesDates, Gooseberries, Grapes, Guava, Mango, Passion Fruit, Pineapple, Pomegranate, Watermelon
VegetablesBroccoli, Brussels Sprouts, Butternut Squash, Celery, Corn, Beans, Green Pepper, Kale, Lima Beans, Okra, Peas, Potatoes, Spirulina, Squash, Sweet Potato
Nuts/SeedsChestnuts, Hazelnuts, Pistachios, Pumpkin Seeds, Sunflower Seeds, Walnuts
Meats/ProteinChicken Fish (Catfish, Cod, Herring, Pollock, Salmon, Sardines, Tuna), Pork, Soy Beans, Turkey, Veal, Beef, Duck, Liver
GrainsRice Brown, Rye Bread, Whole Wheat, Oatmeal, Cereal
DairySoy Milk

Vitamin B12-Cobalamin
Meats/ProteinsBeef,Eggs, Catfish, Cod, Herring, Perch, Salmon, Sardines, Tuna, Lamb, Pork, Veal, Hot Dogs
DairyCheddar 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
FruitsAvocado. Blackberries, Orange, Papaya, Pineapple, Pomegranate, Raspberries, Strawberries
VegetablesSpinach, Kale, Chard, Broccoli, Corn, Legumes, Bean Sprouts, Asparagus, Beets, Cabbage, Cauliflower, Okra, Parsnip, Lentils, Artichoke
Meats/ProteinBeans, Liver, Soy Beans, Salmon. Eggs
DairyCheddar Cheese, Yogurt, Soy Milk
Nuts/SeedsPeanuts, Sunflower Seeds, Hazelnuts
GrainsWhole Wheat Bread and Muffins, Pita, Cereal, Oats

Nutritional Yeast is one of the best sources of folic acid or folate.

Meats/ProteinEgg Yolk
GrainsRice, Sourdough, Rye Bread

Biotin is not found in significant amounts in most foods. Nutritional yeast is one of the best sources of biotin.

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