Vitamin B1, also known as Thiamine, is essential for energy metabolism, nerve function, and muscle health. A deficiency in B1 can lead to conditions like beriberi and Wernicke-Korsakoff syndrome.
Top 15 Animal-Based Sources of Vitamin B1
| Animal Product | Vitamin B1 (mg per 100g) |
|---|---|
| Pork (Lean, Cooked) | 0.87 mg |
| Beef (Cooked) | 0.07 mg |
| Chicken (Cooked, Dark Meat) | 0.11 mg |
| Turkey (Cooked) | 0.12 mg |
| Tuna (Cooked) | 0.13 mg |
| Eggs | 0.02 mg |
| Milk (Whole) | 0.04 mg |
| Cheddar Cheese | 0.03 mg |
| Trout (Cooked) | 0.45 mg |
| Salmon | 0.21 mg |
| Liver (Beef, Cooked) | 0.31 mg |
| Mussels (Cooked) | 0.15 mg |
| Lamb (Cooked) | 0.10 mg |
| Yogurt (Plain, Whole Milk) | 0.05 mg |
| Sardines (Canned in Oil) | 0.08 mg |
Top 15 Plant-Based Sources of Vitamin B1
| Plant Source | Vitamin B1 (mg per 100g) |
|---|---|
| Sunflower Seeds | 1.48 mg |
| Flaxseeds | 1.64 mg |
| Macadamia Nuts | 1.20 mg |
| Lentils (Cooked) | 0.17 mg |
| Black Beans (Cooked) | 0.21 mg |
| Brown Rice (Cooked) | 0.15 mg |
| Green Peas (Cooked) | 0.28 mg |
| Oats (Cooked) | 0.14 mg |
| Asparagus (Cooked) | 0.15 mg |
| Brussels Sprouts | 0.09 mg |
| Spinach (Cooked) | 0.10 mg |
| Potatoes (Baked with Skin) | 0.11 mg |
| Acorn Squash (Cooked) | 0.17 mg |
| Sweet Corn (Cooked) | 0.16 mg |
| Oranges (Fresh) | 0.09 mg |
Whole Grains and Fortified Foods
| Food | Vitamin B1 (mg per 100g) |
|---|---|
| Whole Wheat Bread | 0.50 mg |
| Brown Rice (Cooked) | 0.15 mg |
| Fortified Cereals | 1.2 – 1.5 mg |
| Oatmeal (Instant, Fortified) | 0.36 mg |
| Quinoa (Cooked) | 0.20 mg |
| Barley (Cooked) | 0.12 mg |
| Wheat Germ | 1.88 mg |
| Whole Grain Pasta | 0.16 mg |
Nuts, Seeds, and Legumes
| Food | Vitamin B1 (mg per 100g) |
|---|---|
| Pistachios | 0.87 mg |
| Peanuts (Raw) | 0.90 mg |
| Cashews (Roasted) | 0.63 mg |
| Chickpeas (Cooked) | 0.17 mg |
| Kidney Beans (Cooked) | 0.15 mg |
| Pumpkin Seeds | 0.27 mg |
| Almonds | 0.21 mg |
| Hazelnuts | 0.43 mg |
Fruits High in Vitamin B1
| Fruit | Vitamin B1 (mg per 100g) |
|---|---|
| Mango | 0.03 mg |
| Pineapple | 0.08 mg |
| Grapes | 0.07 mg |
| Avocado | 0.07 mg |
| Blueberries | 0.05 mg |
| Bananas | 0.04 mg |
Recommended Daily Intake (RDI)
- Men (19+ years): 1.2 mg/day
- Women (19+ years): 1.1 mg/day
- Pregnant Women: 1.4 mg/day
- Children (1-8 years): 0.5 – 0.6 mg/day
Health Benefits of Vitamin B1
- Energy Production – Helps convert carbohydrates into energy.
- Nerve Function – Essential for proper nerve and muscle function.
- Heart Health – Supports healthy cardiovascular function.
- Brain Function – Promotes mental clarity and prevents memory loss.
Tips for Maximizing Vitamin B1 Intake
- Avoid Overcooking – Vitamin B1 is water-soluble and sensitive to heat. Light steaming is best.
- Include Fortified Grains – Opt for cereals, bread, and pasta enriched with thiamine.
- Eat Whole Foods – Whole grains, nuts, and seeds retain more thiamine than refined products.
- Diversify Protein Sources – Include both plant-based and animal-based proteins for a well-rounded intake.
Did You Know?
- Pork is one of the richest sources of Vitamin B1!
- Alcohol consumption can deplete Vitamin B1, increasing the risk of deficiency.
- Whole grains provide significantly higher B1 levels than processed grains.