Foods High In Thiamine || Thiamine deficiency

Eating a variety of thiamine foods has many benefits, both for physical and mental health. The human body does not produce its own thiamine; therefore it must be ingested from foods in the diet. Unlike other nutrients that can sometimes hard to get enough of, such as vitamin D or magnesium, thiamine is usually pretty easy to acquire from foods, assuming you eat enough calories overall — making thiamine deficiency easy to overcome.

What is the best source of thiamine? Some of the healthiest thiamine-rich foods include yeasts (like nutritional yeast), sea vegetables, certain whole grains, green veggies like asparagus and peas, seeds, beans, and fish. Benefits of eating thiamine foods include gaining more energy, staying focused and alert, protecting your memory, lifting your mood, and protecting your heart.
What Is Thiamine? Why Is It Important?

Thiamine (sometimes spelled as thiamin) is also known as vitamin B1 and is a water-soluble vitamin that’s commonly found in many plant and animal-derived foods. As a water-soluble vitamin, thiamine rapidly breaks down once it’s consumed and is flushed from the body more easily than fat-soluble vitamins, which can accumulate. Thiamine is stored primarily in the liver, but storage only lasts at most 18 days — which is why you need to consume thiamine foods regularly.

How is thiamine used in the body? It is involved in many of the most important metabolic processes of the body. Like most of the B vitamins, thiamine helps our bodies use energy from foods and is vital for cellular functions. When you eat thiamine-rich foods, they help the body convert carbohydrates to energy, which is important for your metabolism, focus and overall strength. It also plays a role in healthy liver function and is needed for healthy skin, eyes, hair and nails. (1)

How much thiamine/vitamin B1 do you need per day? Most foods are a good source of thiamine. The recommended daily allowance for thiamine is 1.2 milligrams a day for men and 1.1 milligrams a day for women. (2) Breastfeeding and pregnant women need more, about 1.4–1.5 milligrams per day. For adults with low levels of thiamine, the usual dose of thiamine is five to 30 milligrams daily in either a single dose or divided doses for one month. The amount that you need depends on your sex, age and level of activity. Factors like stress, exercise, illness and pregnancy all increase your need for thiamine foods.

The absorption of thiamine occurs in the duodenum, a part of the digestive system, by an active process that converts to its active form called thiamine pyrophosphate. Some of the reasons you might need higher amounts of thiamine are if don’t get typically get enough thiamine from your diet, if your body eliminates too much or if you absorb too little.
Top 15 Thiamine Foods

What foods contain thiamine? Here is a list of the top thiamine-rich foods to include in your diet:

Nutritional Yeast — 2 tablespoons: 9.6 milligrams (640 percent DV)
Seaweed (Such as Spirulina) — 1 cup seaweed: 2.66 milligrams (216 percent DV)
Sunflower Seeds — 1 cup: 2 milligrams (164 percent DV)
Macadamia Nuts— 1 cup: 1.6 milligrams (132 percent DV)
Black Beans — 1/3 cup dried, or about 1 cup cooked: 0.58 milligram (48 percent DV)
Lentils — 1/3 cup dried, or about 1 cup cooked: 0.53 milligram (44 percent DV)
Organic Edameme/Soybeans — 1/3 cup dried, or about 1 cup cooked: 0.53 milligram (44 percent DV)
Navy Beans — 1/3 cup dried, or about 1 cup cooked: 0.53 milligram (44 percent DV)
White Beans —1/3 cup dried, or about 1 cup cooked: 0.53 milligram (44 percent DV)
Green Split Peas — 1/3 cup dried, or about 1 cup cooked: 0.48 milligram (40 percent DV)
Pinto beans — 1/3 cup dried, or about 1 cup cooked: 0.46 mg (39 percent DV)
Mung Beans — 1/3 cup dried, or about 1 cup cooked: 0.42 milligram (36 percent DV)
Beef Liver — 1 3 oz. piece cooked: 0.32 milligram (26 percent DV)
Asparagus — 1 cup cooked: 0.3 milligram (25 percent DV)
Brussels Sprouts — 1 cup cooked: 0.16 milligram (13 percent DV)

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