Thiamine, which is also known as thiamin or vitamin B1, helps your body turn the carbohydrates that you eat into energy it can use for many functions, including keeping your nervous system, muscles and heart working well. A thiamine deficiency can lead to serious problems like nerve damage, muscle weakness and fatigue, according to the National Institutes of Health. But thiamine is readily available in many different types of foods.
Grains
Whole-grain foods such as bread, cereal, rice and pasta are naturally rich in thiamine, the National Institutes of Health reports. Foods made from refined grains lose much of their thiamine during processing, but thiamine is often added back to compensate for the loss. Wheat germ contains particularly high levels of thiamine, says the National Institutes of Health. The Linus Pauling Institute reports that 1 cup of wheat germ breakfast cereal provides 4.47 mg of thiamin, which is far beyond the recommended daily amount of 1.2 mg for men and 1.1 mg for women. A cup of fortified breakfast cereal that doesn't contain wheat germ provides between 0.5 mg and 2 mg of thiamine, depending on the cereal, adds the Linus Pauling Institute. A slice of whole wheat bread contain 0.10 mg of thiamine, whereas a slice of enriched white bread contains 0.11 mg of thiamine, the Linus Pauling Institute says.
Meats and Seafood
Lean cuts of meat and seafood are good sources of thiamine, says the National Institutes of Health, and pork is especially rich in thiamin. The Linus Pauling Institute reports that a 3-oz. serving of lean cooked pork --- which is about the size of one deck of cards---provides 0.72 mg of thiamine.
Legumes
In general, vegetables don't contain much thiamine, reports the National Institutes of Health, but they can become a significant source of thiamine if you consume large amounts of them. The types of vegetables called legumes --- such as beans, lentils, and peas --- contain the most thiamine of all vegetables, the National Institutes of Health says. A half-cup serving of cooked peas offers 0.21 mg of thiamin, and a half-cup serving of cooked lentils provides 0.17 mg of thiamine, according to the Linus Pauling Institute.
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