Top 10 Vitamin A Foods List



Vitamin C food list



B1/ Thiamine Food Sources:

Based on 1.2 mg/daily (3)
1. Nutritional Yeast
2 Tbsp: 9.6 mg (640%)
2. Seaweed
1 cup seaweed: 2.66 mg (216%)
3. Sunflower Seeds
1 cup: 2.0 mg (164%)
4. Macadamia Nuts
1 cup: 1.6 mg (132%)
5. Black Beans
1/3 cup dried, or about 1 cup cooked: .58 mg (48%)
6. Lentils
1/3 cup dried, or about 1 cup cooked: .53 mg (44%)
7. Organic Edameme/Soybeans
1/3 cup dried, or about 1 cup cooked: .53 mg (44%)
8. Navy Beans
1/3 cup dried, or about 1 cup cooked: .53 mg (44%)
9. White Beans
1/3 cup dried, or about 1 cup cooked: .53 mg (44%)
10. Green Split Peas
1/3 cup dried, or about 1 cup cooked: .48 mg (40%)
11. Pinto beans
1/3 cup dried, or about 1 cup cooked: .46 mg (39%)
12. Mung Beans
1/3 cup dried, or about 1 cup cooked: .42 mg (36%)
13. Beef Liver
1 3 oz. piece cooked: .32 mg (26%)
14. Asparagus
1 cup cooked: .30 mg (25%)
15. Brussel Sprouts
1 cup cooked: .16 (13%)

Vitamin B2 Foods



Top 10 Niacin B3 Rich Foods 

Top 10 Niacin Rich Foods - Dr.Axe
1) Turkey1 breast: 101 mg (over 100% DV
2) Chicken breast3 oz: 8.9 mg (44% DV)
3) Peanuts1 cup: 21.9 mg (over 100% DV)
4) Mushrooms1 cup: 7.6 mg (34% DV)
5) Liver1 slice: 11.9 mg (60% DV)
6) Tuna3 oz: 11.3 mg (56% DV)
7) Green peas1 cup: 3 mg (15% DV)
8) Grass-fed Beef3oz: 7.6 mg (36% DV)
9) Sunflower seeds1 cup: 3.8 mg (19% DV)
10) Avocado1 whole fruit: 3.5 (17% DV)

Vitamin B5 Rich Foods

Vitamin B5 Rich Foods source Infographic Table, Pantothenic Acid Chart
1) Chicken Liver3 oz: 8.3 mg (83% DV)
2) Sunflower seeds1 oz: 1.98 mg (20% DV)
3) Salmon3 oz: 1.9 mg (20% DV)
4) Avocados1 fruit: 2 mg (20% DV)
5) Sun-dried tomatoes1 cup: 1.1 mg (10% DV)
6) Corn1 cup: 1.18 mg (12% DV)
7) Broccoli1 cup: 0.52 mg (5% DV)
8) Mushrooms1 cup: 1.3mg (13% DV)
9) Cauliflower1 cup: 0.71 mg (7% DV)
10) Yogurt1 cup: 1.45 mg (14% DV)
Try and consume 2-3 servings a day of these vitamin B5 rich foods daily.

Top 10 Folate Rich Foods

Folate Vs Folic - Dr.Axe
1) Garbanzo beans (chickpeas)½ cup: 557 mcg (over 100% DV)
2) Liver3 oz: 221 mcg (55% DV)
3) Pinto beans½ cup: 146 mcg (37% DV)
4) Lentils½ cup: 179 mcg (45% DV)
5) Spinach1 cup: 56 mcg (14% DV)
6) Asparagus½ cup: 134 mcg (33% DV)
7) Avocado½ cup: 61 mcg (15% DV)
8) Beets½ cup: 68 mcg (17% DV)
9) Black eyed peas½ cup: 112 mcg (28% DV)
10) Broccoli1 cup: 57 mcg (14% DV)