What Are Good Thiamine Vitamin B-1 Food Sources?

First, a good food source of thiamin vitamin B 1 will contain a substantial amount of thiamin in relation to its calorie content. Each Thiamine Vitamin B1 Food Source needs to contribute at least 10 percent of the U.S. Recommended Daily Allowance (U.S. RDA) for thiamin in the selected serving size. The U.S. RDA for thiamine is 1.5 milligrams per day. This thiamine U.S. RDA is for adults and children over 4 years old. Some exceptions are pregnant or lactating women.

Foods containing small amounts of Vitamin B1 or thiamin that are not considered “good food sources” can contribute a significant amount of thiamin to an individual's diet if the foods are eaten often or in large amounts. Before you think that junk food is what's considered as not a "good Thiamine B 1 food source," step-back a second. Actually, dairy products and milk, most fruits, and most vegetables are not very high in thiamin, but when consumed in large amounts and regularly they can become a significant source. The U.S. RDA for thiamin is based on the amount of vitamin B-1 needed for daily consumption and that allowance is used as a standard in Nutrition labeling of foods.

Interestingly, the Thiamine vitamin content in fresh apricots is not considered a good food source for Vitamin B-1, however, if the apricot is dried then it is. The following list of thiamine containing foods is far from comprehensive. Show caution when cooking thiamine rich foods. For example, do not overcook peas, or cook them in too much water. The Thiamine content will get cooked out. Have you ever taken frozen peas and just slightly warmed them up in a little water, instead of boiling the bejeebers out of them? Try it. They are fresher and more Nutritional.