Meat contains - Vitamin B1 Vegetarian sources - sunflower seeds, peanuts, wholegrain cereals, beans. Vitamin B2 Vegetarian sources - nuts, green leafy vegetables, wholegrain cereals. Vitamin B5 Vegetarian sources -Peas and beans, wholegrain cereals. Vitamin B6 Vegetarian sources -avocado, bananas, yeast extract, brown rice, black strap molasses. Vitamin B12 Vegetarian sources -cereals, soy milks and yeast extracts fortified with vitamin B12.
Excellent sources of vitamin E include spinach, turnip greens, and chard. Very good sources of vitamin E include mustard greens, cayenne pepper, sunflower seeds, almonds, bell peppers, and asparagus. Good sources of vitamin E include collards, kale, watercress, tomatoes, cranberries, broccoli, Brussels sprouts, papaya, raspberries, and carrots.