Foods with Vitamin B1 That Needs for Your Health

foods with vitamin b1

Vitamin B1, thiamin, or thiamine, enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays an important role in the functioning of the nerves, muscles, and heart. Vitamin B1 is a water-soluble vitamin, like all B complex vitamins.

Vitamin-soluble vitamins are easily dissolved. Some dissolve in water, while others dissolve in oil. Water-soluble vitamins are carried in the blood. Anything the body does not use is excreted in the urine.

Why Your Need Vitamin B1

Thiamine, or vitamin B1, is essential for your health. The daily amount of thiamin you need depends on your age and gender, but it is recommended that older men receive 1.2 mg and that women receive 1.1 mg. A variety of foods and supplements can supply your daily amount of thiamine.

Vitamin B1 helps your body function in many different ways, including:


Thiamine helps to convert carbohydrates into energy. It is necessary for the body’s metabolism of glucose, amino acids, and lipids.


Thiamine is recommended for people with low levels of thiamine, including those with thiamine deficiency syndromes and pregnant women. Vitamin B1 also plays an important role in the development of the fetal brain in the womb.


Excessive drinking can lead to thiamine deficiency, which in turn can lead to brain damage and memory loss. Health workers use thiamine to treat those conditions.

Foods With Vitamin B1


Legumes are a rich source of thiamine and other B vitamins. They contain other nutrients, including half a cup of boiled black beans gives you 27% of your daily thiamine value.

  • Fiber
  • Protein
  • Iron
  • Copper
  • Magnesium
  • Manganese
  • Zinc
  • Phosphorus

Whole Grain Bread and Pasta

When bread or pasta is labeled “100% whole grain,” it means that the product is made from whole grains. In contrast to those made from processed flour, these products are rich in nutrients, including vitamin B1.

Fortified Breakfast Cereal

Because processing removes some of the thiamine content from grains, many companies enrich their products with vitamin B1 later. One such product is breakfast cereals. In industrialized countries where fortification is widespread, fortified foods provide about 50% of the total thiamine content.


In meat, the liver has a very high level of thiamine. While three ounces of beefsteak gives you 7% of your daily thiamine amount, one serving of beef liver will give you about 10%.


One serving of cooked salmon gives you 18% of your daily thiamine value. Salmon is also rich in protein, omega-3 fatty acids, and vitamin D.

Benefits of Vitamin B1

  • Vitamin B1, or thiamin, helps prevent problems in the nervous system, brain, muscles, heart, stomach, and intestines.
  • It is also involved in the entry of electrolytes into and out of muscle and nerve cells.
  • It helps prevent diseases such as beriberi, which include cardiovascular, neurological, and digestive disorders.

Related: 12 Marvelous Foods With Vitamin B12 That Needs Your Health


What foods contain the most vitamin B1?

There are high concentrations of Vitamin B1 in the outer layers and germ of cereals, as well as in yeast, beef, pork, nuts, whole grains, and pulses. Fruit and vegetables that contain it include cauliflower, liver, oranges, eggs, potatoes, asparagus, and kale.

How can I get vitamin B1?

Thiamine tablets are usually taken once a day. Doses of 25-100 mg are sufficient to prevent mild deficiency. You can take the tablets at whatever time of day you find easiest to remember, either before or after meals.

How Vitamin B1 works in the body?

Thiamin (vitamin B1) helps the body's cells change carbohydrates into energy. The main role of carbohydrates is to provide energy for the body, especially the brain and nervous system. Thiamin also plays a role in muscle contraction and conduction of nerve signals.

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