What Are The Benefits Of Vitamin B1?
Vitamin B1, also known as thiamine, is a vital nutrient that plays a critical role in energy production, nerve function, and brain health. By ensuring you get enough thiamine through a balanced diet, you can support your overall well-being and prevent the potentially serious consequences of deficiency.
Vitamin B1 (thiamine) is a B-complex vitamin that helps convert food (carbohydrates) to energy (glucose), also metabolize fats and protein, and supports healthy heart, skin, hair, eyes, nervous system, and brain function. It is the first B vitamin discovered, is known as an "anti-stress" vitamin due to its potential to strengthen the immune system and improve stress resilience, a trait shared with other B-complex vitamins.
NIH (National Institutes of Health) recommends the daily amount of vitamin B1, or thiamine, it varies across different life stages:
- Children 4-8 years: 0.6 mg vitamin B1 (thiamine)
- Children 9-13 years: 0.9 mg vitamin B1 (thiamine)
- Teens 14-18 years (boys): 1.2 mg vitamin B1 (thiamine)
- Teens 14-18 years (girls): 1.0 mg vitamin B1 (thiamine)
- Adult men: 1.2 mg vitamin B1 (thiamine)
- Adult women: 1.1 mg vitamin B1 (thiamine)
- Pregnant women: 1.4 mg vitamin B1 (thiamine)
- Breastfeeding women: 1.4 mg vitamin B1 (thiamine)
Where Can You Find Vitamin B1?
Which foods provide significant amounts of Vitamin B1 (thiamine)? Let's explore the diverse range of dietary sources that can help you meet your daily thiamine requirements and support your body's vital functions. According to the USDA database, a 3.5-ounce (100-gram) raw portion provides the following nutritional information:
Animal Food, Best Sources
- Pork, loin: 0.998 mg vitamin B1 (thiamine)
- Pork, shoulder: 0.884 mg vitamin B1 (thiamine)
- Pork, ground: 0.732 mg vitamin B1 (thiamine)
- Duck liver: 0.562 mg vitamin B1 (thiamine)
- Goose liver: 0.562 mg vitamin B1 (thiamine)
- Pork, belly: 0.396 mg vitamin B1 (thiamine)
- Wild duck: 0.351 mg vitamin B1 (thiamine)
- Fish, trout: 0.35 mg vitamin B1 (thiamine)
- Chicken liver: 0.305 mg vitamin B1 (thiamine)
- Blue mussel: 0.16 mg vitamin B1 (thiamine)
- 1 Chicken egg, grade A (50.3g): 0.039 mg vitamin B1 (thiamine)
Plant-Based Food, Best Sources
- Yeast extract spread: 23.4 mg vitamin B1 (thiamine) or 1.4 mg vitamin B1 (thiamine) per teaspoon
- Macadamia nut: 1.2 mg vitamin B1 (thiamine)
- Sesame butter: 0.993 mg vitamin B1 (thiamine)
- Black bean: 0.9 mg vitamin B1 (thiamine)
- Yardlong bean: 0.887 mg vitamin B1 (thiamine)
- Soybean: 0.874 mg vitamin B1 (thiamine)
- Lentil: 0.873 mg vitamin B1 (thiamine)
- Pistachio nut: 0.87 mg vitamin B1 (thiamine)
- Peanut: 0.64 mg vitamin B1 (thiamine)
- Pine nut: 0.625 mg vitamin B1 (thiamine)
- Pecan: 0.548 mg vitamin B1 (thiamine)
- Granola: 0.548 mg vitamin B1 (thiamine)
- Brown rice: 0.541 mg vitamin B1 (thiamine)
- Flaxseed: 0.537 mg vitamin B1 (thiamine)
- Chia seed: 0.5 mg vitamin B1 (thiamine)
- Einkorn grain: 0.49 mg vitamin B1 (thiamine)
- Khorasan grain: 0.477 mg vitamin B1 (thiamine)
- Tamarind: 0.428 mg vitamin B1 (thiamine)
- Millet: 0.411 mg vitamin B1 (thiamine)
- Oat: 0.406 mg vitamin B1 (thiamine)
- Green pea: 0.266 mg vitamin B1 (thiamine)
- Almond: 0.161 mg vitamin B1 (thiamine)
- Lotus root: 0.16 mg vitamin B1 (thiamine)
- Corn: 0.155 mg vitamin B1 (thiamine)
- Mushroom, lion's mane: 0.146 mg vitamin B1 (thiamine)
- Peanut butter: 0.121 mg vitamin B1 (thiamine)
- Kale: 0.113 mg vitamin B1 (thiamine)
- Almond butter: 0.095 mg vitamin B1 (thiamine)
- Fonio grain: 0.086 mg vitamin B1 (thiamine)
- Lettuce, green leaf: 0.082 mg vitamin B1 (thiamine)
- Lettuce, cos or romaine: 0.079 mg vitamin B1 (thiamine)
- Broccoli: 0.077 mg vitamin B1 (thiamine)
- Spinach: 0.076 mg vitamin B1 (thiamine)
- Mushroom, oyster: 0.07 mg vitamin B1 (thiamine)
- Asparagus: 0.069 mg vitamin B1 (thiamine)
- Navel orange: 0.068 mg vitamin B1 (thiamine)
- Pomegranate: 0.067 mg vitamin B1 (thiamine)
- Potato: 0.066 mg vitamin B1 (thiamine)
- Carrot: 0.065 mg vitamin B1 (thiamine)
- Mushroom, white button: 0.065 mg vitamin B1 (thiamine)
- Pineapple: 0.064 mg vitamin B1 (thiamine)
- Lettuce, red leaf: 0.061 mg vitamin B1 (thiamine)
- Lettuce, iceberg: 0.056 mg vitamin B1 (thiamine)
- Banana: 0.056 mg vitamin B1 (thiamine)
- Bell peppers: 0.055 mg vitamin B1 (thiamine)
- Cantaloupe: 0.049 mg vitamin B1 (thiamine)
Diary Food, Best Sources
- Sheep's milk, 1 quart (976g): 0.637 mg vitamin B1 (thiamine)
- Whole milk, 1 quart (976g): 0.449 mg vitamin B1 (thiamine)
- Milk, 1 quart (976g): 0.195 mg vitamin B1 (thiamine)
- Sheep's milk, 1 cup (244g): 0.159 mg vitamin B1 (thiamine)
- Whole milk, 1 cup (244g): 0.112 mg vitamin B1 (thiamine)
- Milk, 1 cup (244g): 0.049 mg vitamin B1 (thiamine)
- Yogurt: 0.055 mg vitamin B1 (thiamine)
