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.
7. Bread
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.
