Thiamin, or vitamin B-1, is a water-soluble vitamin essential for the metabolism of carbohydrates and amino acids and for nervous system function. The Recommended Dietary Allowance, or RDA, for thiamin is 1.5 mg, a level that also meets the needs of pregnant or lactating women. Thiamin deficiency can lead to beriberi, a disease that affects the cardiovascular, nervous, muscular and gastrointestinal systems. Most fruits are not high in thiamin, though there are a few that are good sources.
Good Fruit Sources
A good food source of thiamin contributes at least 10 percent of the RDA in the selected serving size. A 1 cup serving of canned pineapple, oranges, raisins or orange, tangerine or pineapple juice provides 10 to 16 percent of the RDA for thiamin.
Fair Fruit Sources
Several fruits are a fair source of thiamin, providing 5 to 9 percent of the RDA. Examples include a 1 cup serving of canned mandarin oranges, raw pineapple, red or green grapes, white grapefruit juice, grapefruit sections, dates or cooked plantains. One orange, a medium plantain or one papaya is also a fair source.
Poor Fruit Sources
Most fruits are poor sources of thiamin, providing less than 5 percent of the RDA. These include melons, apples, plums, mangos, blueberries, strawberries, blackberries, raspberries, bananas, nectarines, cherries, peaches, pears, kiwis, lemons and limes. Carambola, or star fruit, lemonade, fruit leather, apricots and dried peaches and apples contain less than 1 percent of the RDA.
Thiamin-Rich Foods
Foods that are rich in thiamin include whole grains, legumes, lean pork and yeast-containing foods. Many breads and cereals are enriched or fortified with thiamin. Look for whole grain breads and cereals, brown rice, oats, barley, bulgur, wheat germ, soybeans, black-eyed peas, navy, black or pinto beans, split peas, lentils, sunflower seeds, pine or Brazil nuts and ham or pork loin.
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