what foods you can eat to get certain vitamins

Vitamin-B1 (thiamin)

spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk

Vitamin-B2 (riboflavin)

spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams

Vitamin-B3 (niacin)

spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp

Vitamin-B6 (pyridoxine)

bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast


tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans


meats, poultry, fish, shellfish, milk, eggs

Vitamin-C (ascorbic acid)

spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

Vitamin-A (retinol)

mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver


self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish


polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod

Vitamin- K

Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver