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.
Click to see complete nutrition facts.
#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.
Click to see complete nutrition facts.
#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.
Click to see complete nutrition facts.
#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.
Click to see complete nutrition facts.
#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.
