Sources of Vitamin B 1( Thiamine) A Report By

Mr. Allah Dad Khan

Vitamin B1 or Thiamine Benefits.  All organisms require thiamine, but it can be synthesized in plants,

bacteria or fungi. Animals must obtain B1 from dietary sources, making it an essential nutrient. When birds have a vitamin B1 deficiency it can cause characteristic polyneuritis. Mammals suffering from a deficiency can develop optic neuropathy, Korsakoff's syndrome or beriberi, a disease that damages the cardiovascular or nervous system. A thiamine deficiency can be fatal if it is not treated. Less severe deficiencies can cause confusion, malaise, irritability and weight loss.

Food Sources. 

Thiamine can be found in low concentrations in a variety of foods. Pork, yeast extract and yeast have some of the largest concentrations of thiamine. Generally speaking, cereal grains provide some of the most vital dietary sources of thiamine. Whole grains have more thiamine than those that have been refined since thiamine is mostly found in the germ and outer layers of grains which would be removed during the refining process. Other foods that contain vitamin B1 include flax, sunflower seeds, oatmeal, whole grain rye, brown rice, cauliflower, asparagus, oranges, potatoes, liver and eggs.

Cereals and Grains

Whole grain products, pastas and cereals contain thiamine. Manufacturers fortify breads and cereals with B vitamins, especially foods such as white flour or white rice, because refining the foods destroys the natural thiamine found in the food. Yeast in bread products also contains thiamine. Rice and breads contain between 0.19 mg and 0.11 mg of thiamine per serving, while wheat germ cereal has 4.47 mg of thiamine per cup, according to the Linus Pauling Institute. The wheat germ cereal contains much more than the average daily requirements 1.2 mg per day for adult males and 1.1 mg daily for adult males, according to MedlinePlus.

Meats and Seafood

Meat and seafood contain vitamin B-1. Lean meats, such as pork and beef, are good sources of thiamine per each 3 oz serving, which is approximately the size of a deck of cards. Seafood, such as tuna fish, contains a good amount of thiamine for each serving

Vegetables, Fruits and Dairy Products Foods such as dairy products,

vegetables and fruits do not have large amounts of thiamine, but do have some. Eating these foods in large amount may contribute a significant amount of thiamine for the body, according to the University of Maryland Medical Center. Legumes, including peas, lentils and dried beans, provide some thiamine. Dairy foods such as milk and yogurts as well as fruits such as cantaloupe and oranges contain thiamine. Additional foods that contain thiamine include sunflower seeds, mushrooms, spinach, asparagus, corn and lima beans.

Nuts

Nuts, such as pecans and Brazil nuts, contain approximately 0.18 to 0.19 mg of thiamine per 1 oz serving, according to the Linus Pauling Institute..

 Fish

Yellowfin and albacore tuna (cooked), 2.5 ounces: 0.38 mg thiamine

Trout (cooked), 2.5 ounces: 0.11 - 0.32 mg thiamine

Salmon, walleye, mussels (cooked), 2 1/2 ounces: 0.21 - 0.26 mg thiamine

Legumes

Legumes include beans, peas, lentils, and peanuts.

Beans (cooked), 3/4 cup: 0.18 - 0.32 mg thiamine

Lentils (boiled), 1/2 cup: 0.17 mg thiamine

Peas (cooked), 1/2 cup: 0.21 mg thiamine

Milk

Choose skim or 1% milk, which also provides calcium, vitamin D, and protein.

Milk, 1 cup: 0.10 mg thiamine

Eggs

Eggs are a nutritious breakfast staple, and you can easily add veggies to your eggs to amp up the fiber and antioxidant content. Although the amount of vitamin B1 in one egg doesn't seem like much, chances are most people consume more than one egg at a time.

Egg, 1 large (cooked): 0.03 mg

Rice

Brown rice and wild rice are naturally rich in vitamin B1, but most of it is stripped when it's refined to make white rice. However, vitamin B1 is added back into enriched white rice.

Long-grain brown rice (cooked), 1 cup: 0.19 mg thiamine

Long-grain enriched white rice (cooked), 1 cup: 0.26 mg thiamine

Yeast

Brewer’s yeast: Brewer’s yeast, which contains 4.3 mg of thiamin per ounce, is the best source of vitamin B1. 

Dry fruits:

Pistachio nuts, raw peanuts, Brazil nuts, dried pecans, and raisins are vitamin B1 rich food sources. High vitamin B1 content can be obtained from dry fruits if eaten dried and raw. The cooked and roasted dry fruits lose nearly 30 per cent of vitamin B1.

Beans:

Black beans, navy beans and pinto beans all have high levels of vitamin B1. They also contain heart healthy proteins which are needed to maintain energy and good health. A small bowl of beans will give majority of the recommended daily amount of Vitamin B1.

Pistachios:

Pistachios make a great snack food and contain a good source of thiamine and other important minerals. 100 grams of pistachios contain 0.87mg of thiamine.

Whole-Grain & Enriched Grain Products Whole-wheat bread, 1 slice:

0.10 mg thiamine White bread, enriched, 1 slice:

0.23 mg thiamine Fortified breakfast cereal

(puffed wheat), 1 cup: 0.31 mg thiamine

Wheat germ breakfast cereal, 1 cup: 1.88 mg thiamine

Oatmeal (cooked), 3/4 cup: 0.21 mg thiamine