It is rare that we keep a check on our food we eat daily. At the most what you might notice is whether you are consuming enough carbohydrates or calcium. But have you ever thought on other minerals and nutrients too? Have you ever wondered about Vitamin B1? Let us understand the importance of vitamin B1 and the best food sources through this post.
Why is Vitamin B1 Important?
Proper intake of vitamins is vital for the overall health and functioning of our body. Vitamin B1, also known as thiamine or thiamin is one such B-vitamin which is needed for providing natural energy and good health. This vitamin helps in maintaining cellular function and various other organ functions. The maintenance of the central nervous system rests upon this vitamin. Thus, vitamin B1, which is otherwise ignored, has an important role to play in your good health.
Deficiency of Vitamin B1:
Deficiency of vitamin B1 can cause weakness or lack of energy. It can even lead to degeneration of the entire body, particularly the nervous and circulatory systems and development of beriberi. Symptoms of vitamin B1 deficiency include severe fatigue and degeneration of muscular, nervous and gastrointestinal systems.
Top 10 Vitamin B1 Rich Foods:
The best way to get your recommended intake of vitamin B1 and prevent or cure the deficiency of this vitamin is to incorporate foods rich in vitamin B1 in your diet. The food items given below are some of the best sources of vitamin B1 and hence, should be included in your diet.
1. Nuts:
Nuts fall in the category of nutrient dense foods and contain vitamin B1 as well. Macadamia nuts are the best source of vitamin B1 with 100 grams serving providing 0.71 mg or 47% of the Daily value (DV) of this vitamin. Other nuts that are good sources of vitamin B1 include pistachios (13% DV), Brazil nuts (12% DV), pecans (9% DV) and cashews (7% DV). So it is time to give up unhealthy processed snacks and start munching nuts for a nutrition boost.
2. Fish:
Fish are known for its high concentration of omega-3 fatty acids. Most of the fish are good sources of vitamin B1 as well. Yellow fin tuna contains the highest levels of vitamin B1, contributing more that 35% of the daily requirement. Apart from this, trout fish provides 0.43 mg or 28% DV of vitamin B1 in a 100 grams serving. Other varieties include salmon (19% DV), shad (10% DV) and mackerel (9% DV). Hence, if you are a fan of seafood, you can consider having any of these fish on your meal plate to get the requisite amount of vitamin B1.
3. Lean Pork:
Lean pork is another non-vegetarian source of vitamin B1. It provides 1.12 mg or 74% DV of vitamin B1 in a 100 grams serving. Other cuts of pork that contain significant amounts of vitamin B1 include lean pork loin (58% DV), lean pork tenderloin (57% DV) and lean pork chops (51% DV).
4. Green Peas:
Even if you are a vegetarian, you need not worry about your vitamin B1 intake because there are certain vegetables that are good sources of this vitamin. Green peas are one such example, which provides 0.28 mg or 19% DV of vitamin B1 in a 100 grams serving. Fresh green peas are an excellent source contributing 28% DV in a cup serving while an equal amount of frozen sweet corn contributes 19% DV of vitamin B1.
5. Squash (Acorn):
Squash is available in several varieties and some of them are good sources of vitamin B1. For instance, acorn squash is the best source providing 0.17 mg or 11% DV of vitamin B1 in a 100 grams serving. Other varieties include cooked butternut and Hubbard Squash each contributing 10% DV of vitamin B1 in a cup serving.
6. Beans:
All varieties of beans, including navy beans, black beans and pinto beans contain high levels of vitamin B1 as well as heart healthy proteins. The navy beans are the best sources providing 0.24 mg or 16% DV of vitamin B1 in a 100 grams serving. Other beans that are good sources of vitamin B1 include pink beans (29% DV), black beans (28% DV) and mung beans (22%).
7. Dry Roasted Soy Beans (Edamame):
Apart from being rich in protein, dry roasted soybeans or edamame are a great source of vitamin B1, providing 0.43 mg or 28% DV of this vitamin in a 100 grams serving. However, it should be consumed in moderation as it is also high in calories. An ounce serving of edamame contains 126 calories.
8. Seeds:
Various seeds are also good sources of vitamin B1. Sunflower seeds have the highest concentration of vitamin B1 providing 1.48 mg or 99% DV in a 100 grams serving. Sesame seeds come second with 100 grams serving providing 1.21 mg or 80% DV of vitamin B1. Other seeds that contain significant amounts of vitamin B1 include chia seeds (16% DV) and pumpkin and squash seeds (5% DV each).
9. Cooked Asparagus:
Among the green vegetables, cooked asparagus is a good source of vitamin B1. 100 grams serving of cooked asparagus provides 0.16 mg or 11% DV of this vitamin. Canned uncooked asparagus provides 5% DV in a half cup serving while an equal amount of cooked frozen asparagus contributes 4% DV of vitamin B1.
10.Bread:
Bread made from wheat flour also contains significant amounts of vitamin B1. A single slice of this bread provides 0.14 mg or 9% DV of vitamin B1. Other varieties of bread that are good sources of vitamin B1 include wheat bagel (26% DV), wheat English muffin (16% DV) and rye bread (9% DV).
Vitamin B1 (Thiamin) Content of Some Common Foods
| Food | Serving size | Thiamin (mg) |
|---|---|---|
| Vegetables and Fruit | ||
| Vegetables | ||
| Soybean sprouts, cooked | 125 mL (1/2 cup) | 0.28 |
| Edamame/baby soybeans, cooked | 125 mL (1/2 cup) | 0.25 |
| Green peas, cooked | 125 mL (1/2 cup) | 0.22 - 0.24 |
| Lima beans, cooked | 125 mL (1/2 cup) | 0.22 |
| Squash, acorn, cooked | 125 mL (1/2 cup) | 0.18 |
| Potato, with skin, cooked | 1 medium | 0.10-0.15 |
| Grain Products | ||
| Grains | ||
| Wheat germ, raw | 30 g (¼ cup) | 0.5 |
| Corn flour | 20 g (2 Tbsp) | 0.29 |
| Pasta, white, enriched, cooked | 125 mL (1/2 cup) | 0.21- 0.29 |
| Pasta, egg noodles, enriched, cooked | 125 mL (1/2 cup) | 0.16 - 0.21 |
| Cereals | ||
| Oatmeal, instant, cooked | 175 mL (¾ cup) | 0.72-1.10 |
| Cereal, dry, all types | 30 g (check product label for serving size) | 0.6 |
| Hot oat bran cereal, cooked | 175 mL (¾ cup) | 0.4 |
| Muesli and granola | 30 g (check product label for serving size) | 0.22 – 0.30 |
| Oatmeal (1 minute), cooked | 175 mL (¾ cup) | 0.21 |
| Other Grain Products | ||
| Breakfast bar, corn flake crust with fruit | 1 bar (37 g) | 0.37 |
| Bagel, plain | ½ bagel | 0.27 |
| Breakfast bar, oatmeal | 1 bar (47 g) | 0.24 |
| Granola bar, oat, fruits and nut | 1 bar (43 g) | 0.21 |
| Waffle, frozen, cooked | 1 waffle | 0.19 |
| Bread (white, whole wheat, rye, mixed grain) | 1 slice (35 g) | 0.10 – 0.17 |
| Milk and Alternatives | ||
| Soy beverage, | 250 mL (1 cup) | 0.16 |
| Meat and Alternatives | ||
| Meat | ||
| Pork, various cuts, cooked | 75 g (2 ½ oz) | 0.36- 1.05 |
| Pork, ground, cooked | 75 g (2 ½ oz) | 0.75-0.77 |
| Pork, ham, cooked | 75 g (2 ½ oz) | 0.41 |
| Venison/deer, various cuts, cooked | 75 g (2 ½ oz) | 0.19 – 0.38 |
| Liver (chicken, pork), cooked | 75 g (2 ½ oz) | 0.13-0.22 |
| Fish and Seafood | ||
| Tuna,yellowfin/albacore, cooked | 75 g (2 ½ oz) | 0.38 |
| Trout, cooked | 75 g (2 ½ oz) | 0.11-0.32 |
| Salmon, Atlantic, cooked | 75 g (2 ½ oz) | 0.21 - 0.26 |
| Pickerel/walleye, cooked | 75 g (2 ½ oz) | 0.23 |
| Mussels, cooked | 75 g (2 ½ oz) | 0.23 |
| Tuna, bluefin, cooked | 75 g (2 ½ oz) | 0.21 |
| Meat Alternatives | ||
| Meatless, luncheon slices | 75 g (2 ½ oz) | 3 |
| Soy burger, vegetarian meatloaf or patty, cooked | 75 g (2 ½ oz) | 2 |
| Meatless (chicken, fish sticks, meatballs), cooked | 75 g (2 ½ oz) | 0.70-0.96 |
| Legumes (dried beans, peas and lentils) | ||
| Beans (soybeans, black, pinto, adzuki, kidney, lima, navy, roman), cooked | 175 mL (¾ cup) | 0.18 - 0.32 |
| Lentils, cooked | 175 mL (¾ cup) | 0.25-0.28 |
| Baked beans, canned | 175 mL (¾ cup) | 0.18 |
| Nuts and Seeds | ||
| Sunflower seeds, without shell | 60 mL (¼ cup) | 0.54 |
| Chinese/Japanese chestnuts, without shell | 60 mL (¼ cup) | 0.16 - 0.32 |
| Nuts (pistachio, macadamia, brazil nuts, hazelnuts, pecans, peanuts), without shell | 60 mL (¼ cup) | 0.12 - 0.26 |
| Tahini/sesame seed butter | 15mL (1 Tbsp) | 0.19 |
| Soy nuts | 60 mL (¼ cup) | 0.12 |
| Others | ||
| Yeast extract spread (marmite/vegemite) | 30 mL (2 Tbsp) | 3.56 |
| Source - dietitians.ca | ||
Now, it’s time you make those small changes and include these possible foods rich in vitamin B1 to make your health better than usual. It is not that difficult to include these foods in your diet. Feel free to share your thoughts and ideas with us in the comment section.
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