Foods High in Vitamin B1 Thiamine (With Benefits)

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In this article, you will come to know about some foods high in Vitamin B1 Thiamine. We will also make you aware of their benefits. Vitamin B1 is an essential nutrient needed by your body to carry out a wide range of organic functions. It helps to regulate nervous and circulatory system of the body. For maintaining overall health and functioning of our body, vitamin B1 is much-needed. It is very good for mental health. It is classified as a B-complex vitamin. It plays a key role in energy production inside the body. Deficiency of vitamin B1 can lead to the breakdown of the nervous, digestive and circulatory system of the body. Due to the numerous benefits of vitamin B1, all of us should make it a necessary part of our diet. You should consume 1.4 mg of vitamin B1 thiamine daily. We fall short of having it regularly. We are giving you a list of foods high in vitamin B1. It is so simple to add them in your routine diet.

Foods High in Vitamin B1 Thiamine & Their Benefits:

1) Fish High in Vitamin B1

Most of the fishes are full of omega-3 fatty acids. These fishes are a good source of vitamin B1 as well. Highest level of vitamin B1 is found in yellow fin tuna. It contributes more than 35 % of daily requirement of vitamin B1. In addition to this, 100 grams of trout fish contains 0.43 mg of vitamin B1. Other fishes like mackerel, shad, and salmon also have good percentages of vitamin B1 in them. For a seafood lover, it won’t be much difficult to add these fishes to his/her meals for getting the required amount of vitamin B1.

2) Vitamin B1 Rich Nuts

Nuts are rich in vitamin B1. These are inexpensive, easily available, and full of antioxidants and monosaturated fats. It is good for your heart and it contains antioxidants which helps you to prevent gallstones and colon cancer. It is so easy to mix up in any recipe and there are many recipes which include nuts. 100 grams of Macadamia nuts provide you 47 % or 0.71 mg of daily vitamin B1 intake. Other nuts like pistachios (12 % DV), Brazil nuts (12 % DV), pecans (9 %) and cashews (7 %) are also good source of vitamin B1. Add it to your salad with other vegetables and have a nutrient and vitamin rich meal. You can also have stir-fried nuts and brown rice, a perfect afternoon meal.

3) Lean Pork Rich in Vitamin B1 

Among many non-vegetarian sources of vitamin B1, lean pork is one of the best. In a serving of 100 grams of lean pork you get about 1.12 mg or 74 % of daily value of vitamin B1 intake. There are different cuts available of pork like lean pork loin (58 % DV), lean pork tenderloin (57 % DV) and lean pork chops (51 % DV). You can have pork with rice or have it after getting it boiled and grilled.

4) Seeds Rich Source of Vitamin B1 

There are various seeds which are rich in vitamin B1. Sunflower seeds can be a perfect snack for you rich in vitamin B1. 100 grams of sunflower seeds contain 1.48 mg of vitamin B1 which is around 99 % your per day requirement of vitamin B1. Add it to your grocery list. You can roast it with salt and have this nutty snack. It is full of copper, magnesium, vitamin B1, selenium, lot of fiber and vitamin E. You can add it to your usual chicken and tuna salad as a dressing item. Prepare your meal and sprinkle some sunflower seeds on it. You can add it to your egg. It is so healthy, nutty and crunchy that you will love its taste. Sunflower seeds are one of the best foods high in vitamin B1 thiamine. Chia, pumpkin and squash seeds also have the considerable amount of vitamin B1 in them.

5) Green Peas High in Vitamin B1

Green Peas are among the good sources of vitamin B1. Vegetarians can opt for it to complete their required amount of vitamin B1 intake. 100 grams of green peas contain 19 % or 0.28 mg of vitamin B1 intake required in a day. There are numerous possibilities available to you to add it to your diet. To make a nice salad, you just need to spread boiled peas on your salad as a topping. You can saute it in some oil along with other vegetables to make a side dish.

6) Acorn Squash Rich in Vitamin B1

Squash is available in several different varieties. Out of which acorn squash is a good source of vitamin B1 thiamine. 100 grams of acorn squash consists of 0.17 mg of vitamin B1. This winter squash has sweet yellow flesh. It is rich in beta carotene, which is an antioxidant that gets converted to vitamin A in your body. It is inexpensive and easy to prepare. You can make the pureed acorn squash soup or make a stuffing from chilli and millet salad to fill inside acorn squash. Other varieties like butternut and Hubbard squash are also rich in vitamin B1. They provide 11 % of daily value of vitamin B1 required by your body.

7) Vitamin B1 Rich Asparagus

Asparagus provides you various health benefits. It has anti inflammatory properties. One cup of asparagus gives you 11 % of your daily required amount of vitamin B1. It also contains vitamin C, zinc, beta carotene, magnesium and selenium. It is easily available and not much expensive. It protects you from cancer and high sugar levels. It is good for your digestive system. You can have it with egg and pasta. You may like to sauté it with mushrooms, garlic and bell peppers to make a nice meal.

8) Beans High in Vitamin B1

All varieties of beans are a good source of vitamins and minerals, especially vitamin B1. Navy beans, pinto beans and black beans have a good amount of vitamin B1 in them. 100 grams of navy beans contain of 0.24 mg or 16 % of daily value of vitamin B1 intake. Pink beans, black beans and mung beans are also rich in vitamin B1. These are inexpensive and easy to prepare. You can make a perfect meal by adding boiled beans with onion, chili pepper, lettuce, garlic, lemon juice and few teaspoons of olive oil.

9) Vitamin B1 Rich Bread

Bread is made of wheat flour and can provide you a good amount of vitamin B1. A single bread slice can fulfill 9 % of daily requirement of vitamin B1 which is around 0.41 mg. It is inexpensive and easily available. Other varieties of bread like wheat bagel bread, rye bread and wheat English muffin bread are also some of the foods high in vitamin B1.

10) Edamame (Roasted Soy Beans) Rich in Vitamin B1

Soy Beans are rich in vitamin B1. 100 grams serving of roasted soy beans contains about 28 % or 0.43 mg of vitamin B1 you need in a day. It is a perfect snack but rich in calories. So, you should have it in moderate amount. You can have it in milk and cheese form. You can add soy bean milk to your coffee instead of regular milk. It is one of the top foods high in vitamin B1.

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