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.

Thiamin or Vitamin B-1 Food Sources:

• BREADS, CEREALS, AND GRAIN PRODUCTS

Grains such as Wheat, Corn and Rice
Bagels, Breads, Cornbread, Fortified Breads, Farina or Cream of Wheat (regular or quick), English muffins, Whole Wheat Products, Rolls, Grits, Corn, Hominy (regular or instant), Macaroni, Noodles, Spaghetti, Pasta, Oatmeal (fortified) Regular, Quick or Instant, Pita bread, Pretzels, Most Cereals and Ready-to-eat Cereals, Rice, Fortified White Rice, Brown Rice, Pancakes, Waffles, Wheat germ.

• LEAN MEATS, FISH, EGGS, POULTRY

Pork, Ham, Pork Chops, Liver (Beef or Pork), Ground Beef, Steak, Eggs, Poultry – All meats and poultry should be lean.

Fish and Shellfish such as Mackerel, Salmon, Mussels, Oysters

• FRUITS

Melons, Cantaloupe, Honeydew, Orange Juice, Watermelon, Dried Apricots

• VEGETABLES

Corn, Jerusalem Artichoke, Peas, Carrots

• BEANS, NUTS & LEGUMES

Dry Beans, Navy Beans, Peas, Lentils, Split Peas (green or yellow)

Peanuts, Seeds, Brazil Nuts, Pine Nuts (Pignolias), Sunflower Seeds, Soybeans

Thiamine’s richest food sources for Vitamin B1 are Brewer’s Yeast or Nutritional Yeast, Brown Rice, Dulse, Egg Yolks, Fish, Kelp, Legumes, Liver, Nuts, Peas, Poultry, Rice Bran, Spirulina, Wheat Germ and Whole Grains.

NOTE: A high carbohydrate diet will increase the need for thiamine. Use of oral contraceptives, antibiotics, and sulfa drugs may decrease thiamin levels in the body. Remember that you should contact your Physician, Doctor or Health Care Provider for Professional advice regarding your particular needs.