Vitamin B1, also called thiamine, is a nutrient that is involved in energy production as well as the proper function of nerves and muscles. Vitamin B1 protects the heart, can slow the progression of eye diseases, including cataracts, and may boost the immune system, according to the the University of Maryland Medical Center. Vitamin B1 is available as a dietary supplement, but is naturally-occurring in a wide range of foods as well.
Tuna
According to WHFoods, a nutritional information service affiliated with the George Mateljan Foundation, yellowfin tuna is one of the few non-vegetable sources of thiamine. Four ounces of the fish contains 38 percent of the recommended daily allowance (RDA) for Vitamin B1. WHFoods classifies tuna as a "very good" source of the vitamin, due to the percentage of thiamine and the density of the fish.
Beans
Bean, including black, pinto, navy and lima beans, contain Vitamin B1. Kidney beans contain the least amount of thiamine of all beans, but still weigh in at over 18 percent of the RDA per cup. Black beans are the most thiamine-rich, measuring 28 percent per cup.
Peas and Lentils
Peas and lentils are good vegetarian-based sources of Vitamin B1. Green peas contain 27 percent of the RDA when boiled, with split peas and lentils measuring around 23 percent per cup.
Fruits
Fruits rich in Vitamin B1 are not as plentiful as vegetables but include both fiber-rich tropical fruits, such as oranges and pineapple, as well as low-calories choices, such as watermelon and grapes. Oranges provide 9 percent of the recommended daily allowances per fruit and pineapple measures 7 percent per cup. Watermelon provides an impressive 8 percent of thiamine with only 48 calories per cup. Grapes round out the fruits rich in Vitamin B1 with 1.6 percent of the required vitamin per cup.
Vegetables
People who consume a variety of brightly colored vegetables are not likely to experience a Vitamin B1 deficiency. Squash, carrots, spinach, cauliflower, corn, broccoli, green beans, tomato, bell peppers, eggplant, celery, mushrooms, asparagus and romaine lettuce are all good sources of thiamine. Eating a varied selection of vegetables rather than the same one or two each day provides not only thiamine, but other essential vitamins and minerals that can protect the body from disease.
Grains
A few kinds of grains can provide a person with Vitamin B1 as well as vegetable sources. Oats, sunflower seeds and sesame seeds all contain thiamine. Raw sunflower seeds is an especially concentrated source of Vitamin B1, with each 1/4 cup of the snack containing almost 5 percent of the recommended daily allowances. One cup of whole grain cooked oatmeal for breakfast can provide a person with both fiber and Vitamin B1.
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