Tap to Read ➤

List of Thiamine Rich Foods

Madhura Pandit
Thiamine (vitamin B1) is required by the body for energy production. Available in many food sources, it is easier to gain thiamine from diet alone. Here is a list of foods rich in thiamine.
Thiamine is known as a 'morale vitamin' as it's necessary for a healthy nervous system.

Vitamin B1 or thiamine, is a water-soluble vitamin in the B complex group. It's essential to metabolize carbohydrates, fat and protein and convert them into energy. It's required for producing ATP (Adenosine Triphosphate), a major source of energy for cellular reactions.
Thiamine is necessary for normal functioning of the immune system, the nervous system and the heart muscles. B complex vitamin, on the whole, is required for normal growth.

Sources of Thiamine
As it is a water-soluble vitamin, it cannot be stored in the body. Therefore, it is essential to have a regular intake of vitamin rich foods. Beans, dried nuts and seeds, pork, beef and tuna contain highest amounts of thiamine. Here is an extensive list of foods that contain vitamin B1.

Grains

  • Breads
  • Brown Rice
  • Corn
  • Hominy
  • Legumes
  • Oat bran
  • Rice Bran
  • Whole Grains

Vegetables

  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Beans
  • Carrots
  • Cauliflower
  • Green leafy vegetables
  • Kale
  • Lentils
  • Potatoes

Fruits

  • Watermelon
  • Avocado
  • Cantaloupe
  • Grapes
  • Pineapple
  • Grapefruit
  • Melons
  • Orange

Poultry

  • Ham
  • Beef
  • Chicken
  • Egg Yolk
  • Liver
  • Pork

Fish

  • Salmon
  • Tuna

Dairy Products

  • Milk
  • Yogurt

Miscellaneous Foods

  • Macaroni
  • Kelp
  • Dulse
  • Dried fruits
  • Fortified cereals
  • Fortified oatmeal
  • Pasta
  • Mushrooms
  • Nuts
  • Pecans
  • Tahini
  • Yeast Extract

Deficiency of Thiamine

It is essential to include vitamin B1 rich foods in the diet in order to prevent its deficiency diseases. In minor cases, lack of thiamine in the body leads to headache, irritability, digestive problems, constipation, etc.
On the other hand, chronic thiamine deficiency leads to beriberi. The symptoms of deficiency include multi-system complications, emotional disturbances, heart diseases, etc.
Korsakoff's syndrome is another deficiency disease that leads to memory loss. People who carry out muscular activity and consume large amounts of carbohydrates, require large dosage of thiamine. As it is found in a variety of foodstuff, there is hardly any necessity to go for vitamin supplements.
Toxicity of this vitamin is also rare as it is a water-soluble vitamin. However, excess supplements or injections of this vitamin can lead to toxicity.
The requirement for any vitamin or mineral depends on a variety of factors (one's gender, age, activity level, etc.). Therefore, it is advised to consult the doctor to find out your thiamine requirement, and only then make changes in your diet. Take care!