Food Sources Of Vitamins B1 & B12

Vitamins B1 and B12 are part of the B vitamin series that your body uses to support your body's metabolic, repair and endocrine systems. Specifically, vitamin B1, also known as thiamin, helps your body break down food into energy and building blocks. B12 vitamins, called cobalamins, work with folic acid to improve nerve function and control your moods. While you can get all your B vitamins from a multivitamin, certain foods are also a valuable source of vitamins B1 and B12.

B1 Foods

According to nutrition website "World's Healthiest Foods," vitamin B1 can be found in high amounts in raw sunflower seeds, whole grains, leafy green vegetables and corn. Beans are also rich in thiamine, including black beans, peas, split peas, lentils, pinto beans and lima beans.

B12 Foods

The foods richest in vitamin B12 tend to be animal products, according to a list published at nutrition website "Weight Loss for All." Top sources include rabbit, mussels, duck, beef products ranging from steak to roast to hamburgers and processed meats like sausage and bologna. Milk, eggs and cheese also contain a fair amount of B12. Vegetarians and vegans may need to look into nutrition supplements or fortified vegetarian options to ensure proper levels of B12 in their diets.

Foods With Both

Some foods contain rich levels of both B1 and B12. Liver is at the top of the list, containing high quantities of each. Red meat and fatty fish such as tuna also carry good doses of both vitamins. Enriched foods, such as many breakfast cereals, have artificially added content of B1, B12 and other vitamins.