Vitamin B1, also known as thiamine, participates in many functions of the body such as carbohydrate metabolism and the functioning of the heart and nervous system, according to the National Institutes of Health. Insufficient vitamin B1 can cause physical conditions such as fatigue, nerve damage, psychosis and even brain damage. Vitamin B1 is available as a dietary supplement, but you can also get a sufficient amount from eating certain foods.
Nuts and Seeds
Sunflower seeds have one of the highest concentrations of vitamin B1, with 0.82 mg in a 1/4-cup serving---that's 54.7 percent of the recommended daily value, according to the online encyclopedia World's Healthiest Foods. Sesame seeds are another seed source of vitamin B1. Getting vitamin B1 from sunflower or sesame seeds is an easy way to get your daily requirement, as they make a quick snack and can be easily added to salads. Nut sources vitamin B1, as listed by the Vegetarian Society, include Brazil nuts and peanuts.
Beans
Beans are an excellent food source of vitamin B1. The best bean sources are black beans, with 0.42 mg in a 1-cup serving, or 28 percent of the daily value. A 1-cup serving of navy, pinto or lima beans yields 24.7, 21.3 and 20.0 percent of the daily value, respectively. A 1-cup serving of lentils contains 0.33 mg, or 22 percent of the daily value, while split peas weigh in with 0.37 mg, or 24.7 percent of the daily value. If you don't want to sit down and eat a whole cup of beans, sprinkle a few on top of your salads or add them to soups.
Vegetables
There are plenty of vegetables that are good sources of vitamin B1. Green peas, Brussels sprouts, winter squash, asparagus, yellow corn and boiled spinach top the list, all falling between 11 and 27 percent of the daily value in a 1-cup serving. Other vegetables that offer less than 10 percent in a 1-cup serving are crimini mushrooms, eggplant, mustard greens, cabbage, peppers, celery, summer squash, broccoli, cauliflower, green beans, turnip greens, Swiss chard, carrots and romaine lettuce. A 2-cup serving of romaine lettuce contains 0.11 mg, or 7.3 percent of the daily value. Vegetables are higher in carbohydrates and, according to the University of Maryland Medical Center, people who have a vitamin B1 deficiency also have difficulty digesting carbohydrates, which can lead to a vicious cycle. While a vitamin B1 deficiency is rare, if most of your caloric intake is from sugars, alcohol or empty carbs, you may be at risk. Adding vegetables with B1 to your daily diet is one way to combat deficiency.
Fruits
There are a few fruits that contain vitamin B1. Pineapple is one of the best fruit sources, with 0.14 mg, or 9.3 percent of the daily value, in a 1-cup serving. Other fruit sources listed by World's Healthiest Foods are oranges, grapes and watermelon, all with less than 10 percent of the daily value in a 1-cup serving.
Grains and Other Foods
Several grains contain vitamin B1, with wheat germ being the richest source, according to Vitamins and Health Supplement Guide. Brown rice, oats and whole grains are natural sources, while some refined grains such as white flour and white flour products are enriched with vitamin B1. Additional food sources of vitamin B1 include organ meats, tuna and eggs.
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