Vitamin C and the group of B-complex vitamins are collectively known as water-soluble vitamins. They are absorbed by the intestines with water and are not stored in the body. Excess water-soluble vitamins are excreted in the urine, making deficiency more common than overdose according to "Biological Sciences Volume One: The Cell, Genetics and Development." A number of foods contain these vitamins in varying quantities. Speak to your doctor before modifying your diet to accommodate more of these vitamins.
Vitamin C
Vitamin C is responsible for collagen formation and the creation of protein in the body. It is also a powerful antioxidant and helps maintain a strong immune system. Vitamin C is found abundantly in citrus fruits: one medium-size orange has almost 70 mg vitamin C, 117 percent of the daily recommended value of 60 mg as stated by the National Institutes of Health Office of Dietary Supplements. One papaya has 187.9 mg vitamin C. Surprisingly, some foods have higher concentrations of vitamin C. The National Nutrient Database of the United States Department of Agriculture, or USDA, lists 1 cup of frozen, sweetened, sliced peaches as having 235.5 mg vitamin C. One cup of raw sweet red peppers has 190.3 mg vitamin C.
Vitamin B1
B vitamins are used by the body in almost every process and by every organ and system. Vitamin B1, or thiamine, is found in a number of fortified breakfast cereals and grains. Vitamin B1 is found naturally in lean, bone-in pork chops prepared by pan frying. The USDA National Nutrient Database lists 3 oz. of pork chop as having 1.057 mg vitamin B1.
Vitamin B2
Vitamin B2 is also known as riboflavin and is found in enriched, fortified products. It is also found naturally in beef liver. The USDA National Nutrient Database notes that 3 oz. of pan-fried beef liver contains 2.911 mg riboflavin.
Vitamin B3
Vitamin B3 is also known as niacin, another staple in fortified breakfast cereals. The USDA National Nutrient Database notes 3 oz. of pan-fried beef liver contains 14.854 mg niacin. One-half of a batter-fried chicken breast with both meat and skin contains 14.732 mg niacin, and 1 cup of tuna salad contains 13.754 mg vitamin B3.
Vitamin B5
Vitamin B5 is more commonly known as pantothenic acid and is yet another water-soluble vitamin present in sufficient quantities in enriched breakfast cereals. According to the USDA National Nutrient Database, 3 oz. of pan-fried beef liver contains 5.902 oz. of vitamin B5, and 1 cup of cooked shiitake mushrooms without salt has 5.211 mg vitamin B5.
Vitamin B6
Vitamin B6 is abundant in fortified grains and breakfast cereals. It also is present in canned chickpeas: 1 cup yields 1.135 mg vitamin B6 according to the USDA National Nutrient Database. Also, 3 oz. of fresh yellowfin tuna cooked with dry heat has 0.882 mg vitamin B6.
Vitamin B7
Also known as biotin, vitamin B7 is found, at between 25 and 37 micrograms, most abundantly in 3 oz. of cooked liver as noted by the Micronutrient Information page produced by the Linus Pauling Institute at Oregon State University. Eggs are another fine source of biotin. One large cooked egg contains 13 to 25 micrograms biotin.
Vitamin B9
Commonly known as folic acid, vitamin B9 is found most abundantly in parboiled, dry, long-grain white rice. As noted by the USDA National Nutrient Database, 1 cup contains 797 micrograms vitamin B9 . It is also common in cereals and other grain products.
Vitamin B12
Vitamin B12 is commonly found in meats. According to the USDA National Nutrient Database, 3 oz. of canned, mixed species clams contains 84.06 micrograms of vitamin B12; 3 oz. of pan-fried beef liver contains 70.66 micrograms.
References
- "Biological Science (Volume 1): The Cell, Genetics and Development"; Scott Freeman; 2010
- Colorado State University Extension: Water-Soluble Vitamins
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet---Vitamin C
- United States Department of Agriculture: National Nutrient Database for Standard Release Version 22---Vitamin C
- United States Department of Agriculture: National Nutrient Database for Standard Release Version 22---Thiamine
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