Thiamine, popularly known as Vitamin B1, is a water soluble vitamin essential for maintaining cellular and a wide array of metabolic functions.  Inadequate intake of Foods Containing Vitamin B1 leads to general degradation of the body particularly the nervous and circulatory systems, and eventually death. It’s deficiency known as Beri Beri causes severe fatigue, and degeneration of cardiovascular, nervous, muscular, and gastrointestinal systems. There is no documented proof of B1 toxicity due to excess consumption of food with vitamin B1, although extremely high doses taken in the form of unsupervised supplements may lead to increase in mental acuity.

Recommended Dietary Allowance (RDA)

Each Individual has a specific B1 requirement based on their age, gender, and presence of special conditions. These needs that have been defined in the RDA are given below.

Food Sources of Vitamin B1

Vegan food, like fruits and vegetables are one of the best sources of vitamin B1 as they can be consumed raw. Some more sources of the vitamin are whole grains and their products (especially wheat germ),  nuts, asparagus, romaine, lettuce, mushrooms, spinach, , sunflower seeds, tuna, green peas, tomatoes, eggplant, brussels sprouts, oatmeal, rye, flax, potatoes, oranges, etc. Non-vegetarian sources include eggs, Yeast, yeast extract, and pork.

Here is a list of Top 10 Food Containing Vitamin B1, choose your favorites and consume them regularly.

1. Yeast Extract Spread (Marmite): This spread is quite popular in British culture, and an excellent source of B vitamins, containing 0.5mg Vitamin B1 per teaspoon.
2. Sesame seeds and butter:  Sesame seeds and Tahini, used frequently in Mediterranean cuisine , are a good sources of B1. One tablespoon of toasted sesame seeds contain 0.1 mg vitamin B1, where as the butter would provide 1.6mg.
3. Sunflower seeds: These seeds that are not used very often are a storehouse of Vitamin B1, providing 1.48mg of vitamin B1 in a 100g serving.
4. Dried herbs and spices: Dried herbs and spices are found in every home give you lots of vitamin B1. Dried coriander leaves are the best source, followed by Poppy Seeds, Dried Sage, Paprika, Mustard Seed, Rosemary, and Thyme. 
5. Pork chops: These inexpensive meat cuts can provide you with almost 1.2mg vitamin B1 / 100g; that is 0.85mg per chop.
6. Pine nuts: Pine nuts, commonly used as a toasted garnish or to make pesto sauce can give you 1.2mg vitamin B1 per 100 gram serving.
7. Pistachios: Pistachios, especially hen consumed in the raw form contain 0.87mg of vitamin B1 (/100g)
8. Macadamia nuts: Often sought after macadamia nuts provide 0.7 mg of vitamin B1 per 100g serving.
9. Fish: Fish is a good source of B1; especially Pompano leads the list providing 0.68mg/100g serving. Tuna (0.5mg) is a good source too.
10. Pecan: Pecans, although not as popular as the other nuts possess great nutritional value, and give 0.66mg Vitamin B1/ 100g serving.

Vitamin B1 is highly unstable, heat labile, it easily destroyed by cooking and other processing techniques, so enjoy your bowl of fruit or vegetable salad. Learn How to Include Natural Vitamins in your diet from our article.

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