sources

Vitamin C

• citrus

• fruits

• cruciferous vetagbles

• white potoatoes

Thiamin B1

• fortified whole grain products

• pork

Riboflavin B2

• dairy prodducts

• eggs

• meats

• organ meats

• salmon

• fortified grains

• almonds and spinach

Niacin B3

• red meat

• poultry

• fish

• brown rice

• fortfied vereal and bread

• nuts and seeds'

• legumes and banans

Pantothenic acid

• Fortified cereals,

• Organ meats (liver, kidney),

• Beef, Chicken breast,

• Mushrooms,

• Avocado,

• Nuts and seeds,

• Dairy products

• Potatoes,

• Eggs,

• Brown rice,

• Oats,

• Broccoli
  

Pyridoxine

• beef liver

• fish

• forfied cereals

• poultry

• vegs and fruits

biotin

• beef liver

• cooked eggs

• salmon

• pork

• sweet potatoe

• nuts and seeds

Folate

• Dark green leafy vegtables

• beans

• peanuts

• sunflower seeds

• fresh fruits

• whole grains

• liver

• seafoiod

• eggs

• fortifed food and suppkments

Cobalmin

• fish

• liver

• red meat

• eggs

• poultry

• diary products

• fortfiedyeast and cereal

• enriched soy or rice milk

Choline

Beef, beef liver, Egg yolks, Chicken breast, Fish, Shiitake mushrooms, Potatoes, Legumes (beans, peanuts), Milk, Yogurt, Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage), Sunflower seeds