Water-Soluble Vitamins Foods Chart
|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|
|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
|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.
|Fruits||Avocado, Banana, Dates, Grapes, Mango, Pomegranate|
|Vegetables||Mushrooms, Sweet Potatoes, Artichoke, Asparagus|
|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|
|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|
|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|
|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.
|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.
|Grains||Rice, 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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