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Replenishing Water Soluble Vitamins

Replenishing Water Soluble Vitamins

Updated 30 November 2018 02:02 PM

The following foods are high in these vitamins and should be eaten daily.

Vitamin B, (including Riboflavin, Thiamin, vitamin B6, folate, vitamin B12, pantothenic acid and niacin) and Vitamin C  are water-soluble and do not stay in the body for long. 

Vitamin B foods



  • Thiamin - Sunflower seeds, Macadamias, Pork, Edaname (soy beans) and whole grain wheat
  • Riboflavin - Almonds, Beef, Lamb, Oily fish, Eggs and Mushrooms
  • Vitamin B6 - Sunflower seeds, Pistachio, Tuna, Turkey, Pork, Dried Fruit, Squid and Bananas
  • Niacin - Yellowfin Tuna, Chicken, Pork, Beef, Peanuts, Sunflower seeds and Mushrooms
  • Pantothenic - Sunflower seeds, Mushrooms, Trout, Avocado, Eggs, Chicken.

    Vitamin B6 - Sunflower seeds, Pistachio, Tuna, Chicken, Pork, Prunes, Beef and Bananas
  • Folate - Chick Peas, Pulses, Spinach, Asparagus, Avocado, Broccoli, Mango and Wheat bread
  • Vitamin B12 - Oysters, Liver, Mackerel, Crab, Crayfish, Prawns, Beef, Lamb and Swiss Cheese.

Vitamin C foods

Bell Peppers, Guavas, Kale, Kiwi, Broccoli, Brussel Sprouts, Strawberries, Oranges and Papaya. 

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Science Notes
Essentially, the difference between fat-soluble and water-soluble vitamins is in how the body manages them.

Fat-soluble vitamins are stored in the liver and are kept on hand for the body’s use.  

Meanwhile, water-soluble vitamins require daily replenishment. This is because they are either used by the body, or removed via urine and/or perspiration. 

Related Tip
Eating vegetables raw is not the perfect answer either because some nutrients, like lycopene, are only released when cell walls are broken down during the cooking process.

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