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%)

Top 10 Niacin B3 Rich Foods 

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

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

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)