People need thiamine, previously called vitamin B1, for their cardiovascular and nervous systems to work properly, and to turn carbohydrates derived from the food they eat into energy, the Merck Manual of Medical Information website reports. The Mayo Clinic website cautions that since the body doesn't store enough vitamin B1, people can suffer a deficiency within two weeks if they stop eating enough foods that contain it.
Whole Grains
Whole-grain foods such as cereals, rice, pasta and bread made from unprocessed oats and wheat make good sources of vitamin B1, according to the Mayo Clinic. Eating wheat germ provides a whopping amount of vitamin B1, says the Linus Pauling Institute: 1 cup of wheat germ breakfast cereal contains 4.47 mg of vitamin B1.
Nuts
Nuts provide vitamin B1, the Mayo clinic says. A 1 oz. serving of pecans contains 0.19 mg of vitamin B1, while the same-sized serving of Brazil nuts provides 0.18 mg of vitamin B1, reports the Linus Pauling Institute.
Vegetables and Fruits
Vegetables from the legume family such as lentils, beans, and peas are rich in vitamin B1, says the Mayo Clinic. The Linus Pauling Institute says that half a cup of cooked peas offers 0.21 mg of vitamin B1; half a cup of cooked lentils provides 0.17 mg of vitamin B1; and half a cup of cooked spinach contains 0.09 mg of vitamin B1. Some fruits also provide vitamin B1. One orange contains 0.10 mg of vitamin B1, and half of a cantaloupe contains 0.11 mg.
Animal Proteins
Foods that contain animal proteins such as meats, eggs, and milk are good sources of vitamin B1. A 3 oz. serving of lean cooked pork provides 0.72 mg of vitamin B1, 1 cup of milk offers 0.10 mg of vitamin B1, and one large cooked egg contains 0.03 mg of vitamin B1.
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