Top 10 Foods Highest in Thiamin (Vitamin B1)
Vitamin B1, Thiamin, or Thiamine, is an essential nutrient required by
the body for maintaining cellular function and consequently a wide array
of organ functions. Deficiency of vitamin B1 leads to wholesale
degeneration of the body, particularly the nervous and circulatory
systems, and eventually death. Further, deficiency of vitamin B1 can
lead to development of beriberi and/or Wernicke-Korsakoff syndrome.
Symptoms of both include severe fatigue, and degeneration of
cardiovascular, nervous, muscular, and gastrointestinal systems.
Over-consumption of vitamin B1 is unknown and studies show that amounts
taken well in excess of the DV can actually enhance brain functioning.
The current percent daily value for vitamin B1 is 1.4mg, below are the
top ten foods highest in vitamin B1, or thiamin.
#1: Yeast Extract Spread (Marmite)
Yeast extract spread is common in British cultures and is a good vegan
source of vitamin B12 and protein. In addition the spread is a good
source of thiamin (b1) providing 9.7mg (647% DV) per 100 gram serving,
or 0.5mg (39% DV) per teaspoon.
Click to see complete nutrition facts. Buy from Amazon.com.
#2: Sesame Butter (Tahini) and Seeds
Sesame butter, also called Tahini, is a common ingredient in the
Mediterranean dish, Hummus. Also a good source of iron and zinc, 100
grams of sesame butter (tahini) will provide 1.6mg (106% DV) of vitamin
B1 which is 0.2mg (15% DV) per tablespoon. Whole roasted sesame seeds
provide the same amount of B1 per ounce, and about half as much per
table spoon, or 0.1mg (7.5% DV). Click to see complete nutrition facts.
#3: Sunflower Seeds
A great snack on the go, or a great garnish on salads and soups,
sunflower seeds provide 1.48mg of vitamin B1 in a 100g serving(~2 cups),
accounting for 99% of the DV. That is about 6% of the DV for two table
spoons of sunflower seeds.
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#4: Dried Herbs and Spices
Dried herbs are so packed with vitamins they appear on practically every
HealthAliciousNess top 10 list. Make it a habit to add a pinch of dried
herb to everything you prepare. Dried coriander leaves provide the most
vitamin B1 with 83% DV per 100 gram serving, or 2% DV per tablespoon.
It is followed by Poppy Seeds (57% DV per 100g), Dried Sage (50% DV),
Paprika (43% DV), Mustard Seed (36% DV), Rosemary (34% DV), and Thyme
(34% DV). Click to see complete nutrition facts.
#5: Pork Chops
Pork chops are relatively inexpensive and low in cholesterol compared to
most meats, they also contain a high amount of vitamin B1. A 100 gram
serving will provide 1.2mg (83% DV) of thiamin (B1), which is 0.85mg
(57% DV) per chop.
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#6: Pine Nuts
A good snack on their own, or a great addition to a salad, pine nuts
provide 1.2mg (83% DV) in a 100 gram serving, or around 1% DV in 10
nuts.
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#7: Pistachios
Pistachios are a great snack and also a good source of potassium and
copper. 100 grams of pistachios provides 0.87mg of thiamin (B1) or 58%
DV. That is 0.24mg or 16% of the DV per ounce.
Click to see complete nutrition facts.
#8: Macadamia Nuts
Macadamia nuts provide 0.7mg (47% DV) of vitamin B1 per 100 gram
serving, or 0.2mg (13% DV) per ounce.
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#9: Fish
Fish are known for their heart healthy fats and are also a good source
of vitamin B1. Pompano leads the list providing 0.68mg (45% DV) of
thiamin (B1) in a 100 gram serving, or 0.6mg (40% DV) per fillet. Tuna
fish is also a good source providing 0.5 mg (33% DV) per 100 gram
serving, or 28% DV in a standard 3oz serving.
Click to see complete nutrition facts.
#10: Pecans
Pecans provide 0.66mg (44% DV) of vitamin B1 per 100 gram serving, or
0.19mg (12% DV) per ounce.
Click to see complete nutrition facts.
