Thiamine is a water-soluble vitamin that is one of the B vitamins. Also known as vitamin B1, thiamine converts starches into energy in the body, according to the Linus Pauling Institute at Oregon State University. A deficiency of B1 leads to a disease called Beriberi, a condition cited as far back as 3000 years ago in China. Thiamine helps maintain the function of the heart, muscles and nervous system, reports the National Institute of Health. The recommended daily dose is 2 mg a day.
Beans
Beans are a source of thiamine. Included in this category are lima beans, lentils, green beans, kidney beans and black beans. Lentils contain .17 mg of thamine per 1/2-cup serving. Cooked black beans contain .42 mg of thiamine per cup, and boiled green beans contain .09 for the same quantity.
Meat and Fish
Meat sources of thiamine include beef and pork, according to the Mayo Clinic. A serving of 3 oz. of pork contains .72 mg thiamine. Tuna is an excellent source of thiamine, with .57 mg in a 4-oz. serving.
Grains
Whole grains contain thiamine; however, white flour is frequently enriched by added thiamine, as the nutrient is contained in the hulls of the wheat, which is removed in the whitening process. White bread that has been enriched contains .11 mg per slice, and whole grain bread contains .1 mg per slice.
Wheat Germ
Wheat germ contains 4.47 mg thiamine per cup, making it a very concentrated source of vitamin B1.
Fruits
One orange provides .1 mg thiamine per orange, and a half a cantaloupe serves up to .11 mg. Watermelon has .12 mg of thiamine per cup, and pineapple has .14 per cup.
Nuts
Nuts are also a good source of thiamine. One ounce of Brazil nuts provides .18 mg of vitamin B1, while pecans provide .91 in an ounce. A quarter cup of raw sunflower seeds contain .82 mg of thiamine.
Eggs
Eggs also contain thiamine. One cooked egg provides .03 mg of the nutrient.
Vegetables
Vegetables sources of thiamine include asparagus and spinach. Romaine lettuce is also a good source, as are tomatoes, Brussels sprouts and eggplant. A cup of asparagus contains .22 mg of thiamine. A cup of tomato has .11 mg, while a cup of cooked eggplant has .08. Brussels sprouts, when boiled, yield .17 mg of thiamine per cup.
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