Vitamin B1 is also known as thiamin. It is found in almost any type of food. However, some others contain more than the rest. Those who don’t eat foods high in Vitamin B1 will most likely suffer from nutrient deficiency, and this is quite a huge problem in many parts of the world. One of the reasons why this vitamin is lost in foods is because of food processing. It takes away the nutrients during the production system, and sadly, a lot of people prefer eating processed foods.
Nuts are so dense when it comes to Vitamin B1 content. Macadamia nuts for instance are extremely rich as they contain 0.71 mg per 100 grams of serving which is equivalent to 47% of your daily needs. Pecans and cashews are also good choices, but they only contain 9% and 7% of your daily needs, respectively. Therefore, if you are searching for something to munch on for snacks, choose nuts.
Fish contains high concentration of omega-3 fatty acids, but are also known for containing Vitamin B1. Yellow fin tuna in particular has the highest levels of Vitamin B1. It is equivalent to 35% of your daily needs. Trout fish is also another good choice at 0.43 mg per 100 grams or 28% of your daily needs. For seafood lovers, this is such great news.
3. Lean Pork
As long as you are eating the lean part of pork, it is fine. You are getting 1.12 mg of Vitamin B or 74% of your daily needs which is quite high. The other parts have lower nutritional value though. They also have higher levels of cholesterol. Therefore, you need to make sure that you choose only the lean parts.
4. Green Peas
Meat products are usually high in vitamin B1. However, if you are a vegetarian, you can still get it from foods like green peas. The amount might be quite low at 0.28 mg per 100 grams of just 19%, but it is good enough. You just have to eat more to reach the amount you need each day. Just make sure you choose fresh green peas and not those that have already been canned.
Seeds are also great sources of Vitamin B1 and most of them have really high concentration of the vitamin. Sunflower seeds for instance have 1.48 mg or equivalent to 99% of your daily needs. Sesame seeds have 1.21 mg or 80% of your needs. Others like chia seeds and pumpkin seeds have lower vitamin B content at just 16% and 5% of your daily needs, respectively.
6. Cooked Asparagus
For every 100 grams serving, you will get 0.16 mg of vitamin B. It is quite low as it is just 11% of your daily needs. It is quite common among vegetables so the key is to eat more. Canned asparagus only has 5% of your daily needs so it is best to just stick with fresh options.
Bread came from wheat flour so it has quite a significant amount of Vitamin B1. Just a slice will offer you 0.14 mg or 9% of your daily needs. Other breads have higher content like bagel (26%) and English muffin (16%). However, you need to be careful since flour-based foods are also high in calories and are not great if you are trying to lose weight.
8. Squash (Acorn)
Squash is one of the most preferred vegetables by many people and are also a great source of Vitamin B1. Acorn squash for instance offer 0.17 mg or 11% of your daily needs per 100 grams serving. If you have kids, this is the best choice since they would probably eat squash.
All types of beans like black beans and navy beans are rich in Vitamin B1. The amount ranges from 0.24-1.20 mg per 100 grams. Black beans are the best sources as they contain 28% of your daily needs. You can throw beans in a lot of savory dishes or you can just boil them and eat them right away.
10. Dry Roasted Soy Beans
We all know soybeans as alternatives to meat when it comes to protein. However, aside from protein, it also offers Vitamin B1. In fact, it is quite higher than other plant-based options as it has 0.43 mg or 28% of your daily needs. Just make sure you consume soy in moderation since it is also high in calories.
Meat products are usually high in Vitamin B1 content. However, if you have noticed the list, there are a lot of plant-based options that also contain the said nutrient, albeit in lower amount. The key is to have balanced diet. You can throw meat every now and then in what you are cooking, but there should always be something healthy on the mix.