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Vitamins (water-soluble) (food sources)


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Vitamin B1 - Thiamine
Wheat germ, sunflower seeds, pine nuts, nuts, oatmeal, lean meat (especially pork), whole grains
Vitamin B2 - Riboflavin
Milk, liver, eggs, almonds, fortified breakfast cereals
Vitamin B3 - Niacin
Meat, poultry, fish, eggs, liver, mushrooms, nuts, whole-grain cereals
Vitamin B5 – Pantothenic acid
Found in most foods, whole grains, legumes, brewer’s yeast, egg yolk, organ meats
Vitamin B7 - Biotin
Egg yolk, organ meats, brewer’s yeast, legumes, nuts
Vitamin B9 – Folate
Liver, fortified bread, dark green leafy vegetables, legumes
Vitamin B12 - Cobalamin
Liver, mussels, oyster, eggs, oily fish, crab, beef
Vitamin C – Ascorbic acid
Citrus fruits, strawberries, broccoli, green leafy vegetables, capsicum