Vitamin B1, or thiamine, is an essential B vitamin that aids in the release of energy from carbohydrates. It also plays an important role in nervous system function. The recommended daily allowance is 1.2 milligrams (mg) for adult men and 1.1 mg for adult women. Deficiencies in vitamin B1 can be fatal. There are many food choices that contain vitamin B1.
Meats
Canned lean ham provides 0.9 mg of vitamin B1. Other pork products, such as Canadian bacon, pork chops and ham lunch meat, are also good sources of vitamin B1. Organ meats are another main source of vitamin B1.
Whole Grains
Whole grain products provide high amounts of vitamin B1. One-quarter cup of wheat germ contains 0.5 mg of Vitamin B1. Other grains that are good sources of vitamin B1 include breakfast cereals, flour tortillas and enriched pasta, bread and rice.
Fruits and Vegetables
One cup of acorn squash contains 0.4 mg of vitamin B1. Watermelon, corn, green beans, peas and orange juice are other fruit and vegetable sources of vitamin B1.
Nuts, Seeds and Beans
Seeds, especially sunflower seeds, and peanuts are good natural sources for vitamin B1. Navy beans, dried beans and baked beans also contain vitamin B1.
References
- "Contemporary Nutrition: A Functional Approach"; Wardlaw and Smith; 2009
- "Core Concepts in Health"; Insel and Roth; 2002
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