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Vitamin Nutrition in High Fiber Foods

Vitamin nutrition comes from organic components within our food — both plant-based and animal-based foods. Typically, we must acquire vitamins from the foods we eat. A very few vitamins can be synthesized (or made) from other elements in our bodies.

For proper growth and energy, we need our diet to contain adequate amounts of both vitamins and minerals. Foods high in fiber provide both of these nutrients. If your diet source is poor (lacking a variety of plant foods), nutritional supplements can be taken for nourishment.

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This chart only lists foods that contain a vitamin in significant quantity. Additional nutrient content can be found on the United States Department of Agriculture (USDA), Food and Nutrition Center website.

Vitamin	Good For	Fruits	Vegetables and Legumes	Grains, Nuts, and Seeds
Vitamin A Vitamin Nutrition for Children: 0 - 6 months: 400 micrograms per day (mcg/day) 7 - 12 months: 500 mcg/day 1 - 3 years: 300 mcg/day 4 - 8 years: 400 mcg/day 9 - 13 years: 600 mcg/day Adolescents and Adults: Males age 14 and older: 900 mcg/day Females age 14 and older: 700 mcg/day	Cell reproduction. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.	Most fruits contain vitamin A These have a significant amount: Cantaloupes Grapefruit Guava Mango Papaya Passion Fruit Tomatoes Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Carrots Chinese Broccoli Chinese Cabbage Kale Leeks Peas Pumpkin Rapini Spinach Squash, summer Squash, winter Sweet Potato Swiss Chard	Chestnuts Pecans Pistachios
Vitamin B1 (Thiamine) Vitamin Nutrition for Children: 0 - 6 months: 0.2 milligrams per day (mg/day) 7 - 12 months: 0.3 mg/day 1 - 3 years: 0.5 mg/day 4 - 8 years: 0.6 mg/day 9 - 13 years: 0.9 mg/day Adolescents and Adults: Males 14 and older: 1.2 mg/day Females 14 to 18 years: 1.0 mg/day Females 19 and older: 1.1 mg/day	Converts carbohydrates into energy. Essential for heart, muscles, and nervous system. Fruits and vegetables are not significant sources of thiamine.	Avocado Boysenberries Breadfruit Cherimoya Dates Grapes Grapefruit Guava Loganberries Mango Orange Pineapple Pomegranate Watermelon	Asparagus Brussels Sprouts Butternut Squash Corn French Beans Lima Beans Okra Parsnips Peas Potatoes Soy Beans Soy Milk Spirulina Sweet Potato	Brazil Nuts Buckwheat Cashews Chestnuts Flax Seed Filberts/Hazelnuts Macadamia Nuts Millet Oats Peanuts Pecans Pine Nuts/Pignolias Pistachios Quinoa Rice Brown Rye Spelt Wheat-Durum Wheat-Hard Red Wheat-Hard White
Vitamin	Good For	Fruits	Vegetables and Legumes	Grains, Nuts, and Seeds
Vitamin B2 (Riboflavin) Vitamin Nutrition for Children: 0 - 6 months: 0.3 milligrams per day (mg/day) 7 - 12 months: 0.4 mg/day 1 - 3 years: 0.5 mg/day 4 - 8 years: 0.6 mg/day 9 - 13 years: 0.9 mg/day Adolescents and Adults: Males 14 and older: 1.3 mg/day Females 14 to 18 years: 1.0 mg/day Females 19 and older: 1.1 mg/day	Red cell production. Releasing energy from carbohydrates.	Avocado Banana Cherimoya Dates Grapes Lychee Mango Mulberries Passion Fruit Pomegranate Prickly Pear	Amaranth Leaves Artichoke Asparagus Bok Choy Brussels Sprouts Chinese Broccoli French Beans Lima Beans Mushrooms Peas Pumpkin Soy Beans Soy Milk Spirulina Squash, winter Sweet Potato Swiss Chard	Almonds Buckwheat Chestnuts Oats Quinoa Rye Wheat-Durum Wheat-Hard Red Wheat-Hard White
Vitamin B3 (Niacin) Vitamin Nutrition for Children: 0 - 6 months: 2 milligrams per day (mg/day) 7 - 12 months: 4 mg/day 1 - 3 years: 6 mg/day 4 - 8 years: 8 mg/day 9 - 13 years: 12 mg/day Adolescents and Adults: Males 14 years and older: 16 mg/day Females 14 years and older: 14 mg/day	Digestive system, skin, and nerves.	Avocado Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Nectarine Passion Fruit Peach	Artichoke Butternut Squash Corn Mushrooms Okra Parsnip Peas Potatoes Pumpkin Spirulina Spaghetti Squash Squash, winter Sweet Potato	Barley Buckwheat Peanuts Rye Spelt Sunflower Seeds Wheat-Durum Wheat-Hard Red Wheat-Hard White
Vitamin B5 (Pantothenic Acid) Vitamin Nutrition for Children: 0 - 6 months: 1.7 milligrams per day (mg/day) Age 7-12 months: 1.8 mg/day Age 1-3 years: 2 mg/day Age 4-8 years: 3 mg/day Age 9-13 years: 4 mg/day Adolescents and Adults: Age 14 and older: 5 mg/day	Metabolism and formation of hormones and cholesterol (HDL).	Avocado Black Currants Breadfruit Cherimoya Dates Gooseberries Grapefruit Guava Pomegranate Raspberries Starfruit Watermelon	Broccoli Brussels Sprouts Butternut Squash Corn French Beans Mushrooms Okra Parsnip Potatoes Pumpkin Soy Milk Spirulina Spaghetti Squash Squash, summer Squash, winter Sweet Potato	Buckwheat Chestnuts Oats Rye Sunflower Seeds Wheat-Durum Wheat-Hard Red Wheat-Hard White
Vitamin B6 Vitamin Nutrition for Children: 0 - 6 months: 0.1 milligrams per day (mg/day) 7 - 12 months: 0.3 mg/day 1 - 3 years: 0.5 mg/day 4 - 8 years: 0.6 mg/day 9 - 13 years: 1.0 mg/day Adolescents and Adults: Males 14 to 50 years: 1.3 mg/day Males over 50 years: 1.7 mg/day Females 14 to 18 years: 1.2 mg/day Females 19 to 50 years: 1.3 mg/day Females over 50 years: 1.5 mg/day	Immune system. Nerve function.	Avocado Banana Breadfruit Cherimoya Dates Gooseberries Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegranate Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Celeriac Corn French Beans Green Pepper Kale Lima Beans Okra Peas Potatoes Soy Beans Soy Milk Spirulina Spaghetti Squash Squash, winter Sweet Potato Taro	Chestnuts Filberts/Hazelnuts Pistachios Pumpkin Seeds Rice Brown Rye Sunflower Seeds Walnuts Wheat-Durum Wheat-Hard Red Wheat-Hard White
Vitamin	Good For	Fruits	Vegetables and Legumes	Grains, Nuts, and Seeds
Vitamin B9 (Folate) Vitamin Nutrition for Children: 0 - 6 months: 65 mcg/day 7 - 12 months: 80 mcg/day 1 - 3 years: 150 mcg/day 4 - 8 years: 200 mcg/day 9 - 13 years: 300 mcg/day Adolescents and Adults: Males age 14 and older: 400 mcg/day Females age 14 - 50: 400 mcg/day Females age 50 and over: 400 mcg/day	Create and use new proteins. Red blood cells. Helps produce DNA (genetic building block). Folate and folic acid are both forms of vitamin B9: Folate occurs naturally in fresh foods, folic acid is the synthetic form found in supplements.	Avocado Blackberries Boysenberries Breadfruit Cherimoya Dates Guava Loganberries Lychee Mango Orange Papaya Passion Fruit Pineapple Pomegranate Raspberries Strawberries	Amaranth Leaves Artichoke Asparagus Beetroot Bok Choy Broccoli Brussels Sprouts Chinese Broccoli Chinese Cabbage French Beans Lima Beans Okra Parsnip Peas Potatoes Soy Beans Soy Milk Spinach Spirulina Squash, summer Squash, winter	Buckwheat Chestnuts Filberts/Hazelnuts Oats Peanuts Quinoa Rye Sunflower Seeds Wheat-Durum Wheat-Hard Red Wheat-Hard White
Vitamin B12 Vitamin Nutrition for Children: 0 - 6 months: 0.4 micrograms per day (mcg/day) 7 - 12 months: 0.5 mcg/day 1 - 3 years: 0.9 mcg/day 4 - 8 years: 1.2 mcg/day 9 - 13 years: 1.8 mcg/day	Metabolism. Red blood cells. Central nervous system.	None	None	No nuts contain a significant amount of vitamin B12.
Vitamin	Good For	Fruits	Vegetables and Legumes	Grains, Nuts, and Seeds
Vitamin C Vitamin Nutrition for Children: 0 - 6 months: 40 milligrams/day (mg/day) 7 - 12 months: 50 mg/day 1 - 3 years: 15 mg/day 4 - 8 years: 25 mg/day 9 - 13 years: 45 mg/day Adolescents: Males: 14 - 18 years: 75 mg/day Females 14 - 18 years: 65 mg/day Adults: Males 19 and older: 90 mg/day Females 19 years and older: 75 mg/day	Antioxidant. Growth and repair of tissues. Antiviral agent.	Black Currants Breadfruit Grapefruit Guava Kiwi Lychee Mango Mulberries Orange Papaya Passion Fruit Pineapple Strawberries	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Green Pepper Kale Soy Beans Swiss Chard	Other than Chestnuts , most nuts do not contain a significant amount of vitamin C.
Vitamin D Vitamin Nutrition for Children: 0 to 13 years: 5 mcg Adolescents and Adults: 14 to 50 years: 5 mcg/day51 to 70 years: 10 mcg/dayOver 70 years: 15 mcg/day	Manufactured by the body after being exposed to sunshine. Promotes absorption of calcium and magnesium. Maintains calcium and phosphorus levels in the blood.	None	Mushrooms	No nuts contain a significant amount of vitamin D.
Vitamin	Good For	Fruits	Vegetables and Legumes	Grains, Nuts, and Seeds
Vitamin E Vitamin Nutrition for Children: 0 to 6 months: 4 mg/day 7 to 12 months: 5 mg/day 1 to 3 years: 6 mg/day 4 to 8 years: 7 mg/day 9 to 13 years: 11 mg/day Adolescents and Adults: 14 and older: 15 mg/day	Antioxidant. Red blood cells. Use of vitamin K. Soothe and heal broken or stressed skin tissue.	Avocado Blackberries Black Currants Blueberries Boysenberries Breadfruit Cranberries Guava Kiwi Loganberries Mango Mulberries Nectarine Papaya Peach Pomegranate Raspberries	Butternut Squash Parsnip Potatoes Pumpkin Spirulina Swiss Chard Taro	Almonds Filberts/Hazelnuts Pine Nuts/Pignolias Sunflower Seeds
Vitamin K Vitamin Nutrition for Children: 0 - 6 months: 2.0 micrograms per day (mcg/day) 7 - 12 months: 2.5 mcg/day 1 - 3 years: 30 mcg/day 4 - 8 years: 55 mcg/day 9 - 13 years: 60 mcg/day Adolescents and Adults: 14 - 18 years: 75 mcg/day 19 years and older: 90 mcg/day	Blood clotting. Regulates blood calcium levels. Bone health.	Avocado Blackberries Blueberries Boysenberries Chinese Pear Cranberries Grapes Kiwi Loganberries Mango Mulberries Pear Plum Pomegranate Raspberries Tomatoes	Alfalfa, sprouted Artichoke Asparagus Bok Choy Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Chinese Broccoli Cucumber Kale Leeks Okra Peas Rapini Soy Milk Spinach Spirulina Squash, winter Swiss Chard	Cashews Chestnuts Filberts/Hazelnuts Pine Nuts/Pignolias Pistachios Rye
milligrams (mg) micrograms (mcg) grams (g)