With so many variants of vitamin B complexes, it is often difficult to know which foods contain which type. A number of tasty and nutritious foods contain a vitamin B complex and are also a good source of vitamin C. These foods are easy to incorporate into your diet with some creative cooking ideas.
Sweet Potatoes
Sweet potatoes are rich in vitamins C and B-6, according to the U.S. Department of Agriculture. In 100g of sweet potatoes, there's 5mg of vitamin C, 0.06mg of vitamin B-6 and 0.01mcg of vitamin B-12. Sweet potatoes are also a good source of vitamin A, manganese, copper, iron and fiber when the skin is left on. The B vitamin in sweet potatoes contains folate, an essential nutrient that promotes cell growth and reproduction. Sweet potatoes can be prepared by baking, steaming, boiling and microwaving, and are commonly part of soups or turned into baked goods.
Nonfat Yogurt
Non-fat yogurt with fruit variety contains an array of vitamins, including vitamins C, B-6 and B-12. According to the USDA, 1 cup, or 8 oz., of low-fat yogurt has 1.7mg of vitamin C, 0.098mg of vitamin B-6 and 1.15mcg of vitamin B-12. Yogurt is a versatile food you can incorporate into your diet on cereal or granola instead of milk, or dress fruit salad with plain or vanilla fat-free yogurt. Yogurt is also an ingredient for fruity shake.
Broccoli
Broccoli is an all-around healthy food that contains 89.2mg vitamin C and 0.175mg of vitamin B-6 per 100g, according to the USDA. While broccoli might not be every child's favorite food, there are creative ways to add this essential vegetable to your family's diet. Sauteeing broccoli with some chicken broth, garlic, olive oil, red pepper makes the broccoli a good addition to dishes like pasta salads or as a chicken or beef side dish.
Mango
Raw mango is an excellent source of vitamin C. A 100g serving of mango contains 36.4mg of vitamin C and 0.119mg of vitamin B-6, according to the USDA. This flavorful fruit can be used in salads, syrups, pico de gallo, smoothie drinks, sushi or as a side dish. Mango can of course also be eaten by itself.
Guava
The Central and South American guava is an ingredient in juices and candies because of its high pectin concentration. According to the USDA, 100g of guava contains 19.7mg vitamin C and 0.01mg of vitamin B-6. The sweet fruit can be used to make glazes, as well as a quesadilla filling, cake topping and drink mixer.
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