Colorado State University Extension school of nutrition explains that water-soluble vitamins are vitamins not stored in the body and must be replenished daily. These vitamins are easily destroyed during food storage and preparation. Water-soluble vitamins, including B-complex and vitamin C, are found in a variety of plant and animal-based foods, including cereal, red meat, poultry, fish, milk, eggs, beans and vegetables.
Vitamin C
The National Institutes of Health says all fruits and vegetables contain vitamin C. Citrus fruits, strawberries, tomatoes and cantaloupes are all rich sources of vitamin C. Other fruits that provide vitamin C include papayas, mangoes, watermelon, raspberries, blueberries, cranberries and pineapples. While most bread does not contain vitamin C, some enriched breads have trace amounts. According to the USDA's National Nutrient Database, one slice of reduced-calorie rye bread, reduced-calorie white bread, wheat-germ and commercially prepared white bread with 2 percent milk contains 0.1 mg of vitamin C. The Office of Dietary Supplements reports that vitamin C helps the body fight infections and viruses.
Vitamin B1
Vitamin B1, also known as thiamin, is found in avocados, boysenberries, breadfruit, cherimoya, dates, grapes, grapefruits, guavas, loganberries, mangoes, oranges, pineapples, pomegranates and watermelon, according to Health Alternatives 2000. Breads that contain rye, sesame seeds, buckwheat, flaxseed, oats and wheat are also sources of vitamin B1. Vitamin B1 helps convert carbohydrates into energy. It also plays an important role in heart, muscle and nervous system health. A vitamin B1 deficiency can cause fatigue and weakness.
Vitamin B2
Also known as riboflavin, vitamin B2 is a water-soluble vitamin found in avocados, bananas, cherimoya, dates, grapes, lychee, mangoes, mulberries, passion fruit, pomegranate and prickly pears. One slice of rye bread contains 0.077 mg of B2, reduced-calorie wheat bread has 0.068 mg, commercially prepared white bread contains 0.099 mg and oatmeal bread has 0.064 mg. Breads that contain buckwheat, oats, rye and wheat are a source of B2. Riboflavin, according to the National Institutes of Health, is an important part of cell growth and development and is involved in a variety of metabolic processes in the body.
Vitamin B6
Vitamin B6, also known as niacin, can be found in bananas, avocados and watermelon. Seeds that contain B6 include barley, buckwheat, rye, and wheat. One slice of white Wonder bread and Home Pride Butter Top Wheat Bread contains 6 percent of the recommended daily allowance of niacin. Vitamin B6 is necessary for protein metabolism, according to the Office of Dietary Supplements. It also plays an important role in nervous and immune system health.
Vitamin B12
Folate, also known as vitamin B12, is found in avocados, blackberries, boysenberries, breadfruit, cherimoya, dates, guava, loganberries, lychees, mangoes, oranges, papayas, passion fruit, pineapples, pomegranate, raspberries and strawberries. One slice of Wonder Smartwhite bread contains 6 percent of folic acid, the synthetic form of vitamin B12. Beefsteak Hearty Rye Seeded bread contains 10 percent of the recommended daily amount of folic acid. Homemade bread that contains rye, oats and buckwheat is also a source of folate. Vitamin B12 is necessary for the production and maintenance of new cells.
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