Vitamin B1 sources (thiamine) is found in a wide variety of foods, although in small amounts. Sunflower seeds, wheat germ, whole grains, and brewer’s yeast are the best-known sources. All of these are better than pork, which is erroneously considered the best source of this vitamin. Refined products such as flour, sugar, and white rice contain very little.
Antivitamin B1 factors: There are substances in tea that are antagonistic to vitamin B1. There is an enzyme in raw or poorly cooked fish and shellfish called thiaminase that destroys this vitamin.
Vitamin B1 Deficiency and Function
Nervous disorders (apathy, fatigue, irritability, depression), digestive disorders (lack of appetite, slow digestion, constipation). In serious cases, polyneuritis (inflammation of the peripheral nerves) and beriberi.
Function: The production of energy. Thiamine is essential for the metabolism of carbohydrates in the energy-producing process in the body. Hence, the importance of eating unrefined carbohydrates (whole grains, brown sugar, or molasses), which contains the vitamin B1 necessary for these processes.
Vitamin B1 is also essential for the health of the nervous system’s stability: Thiamin, thanks to its ability to maintain the nervous system in optimal condition, promotes mental and psychological health and balance.
Vitamin B1 benefits include protection against nervous disorders, nicotine addiction, drug addiction, and alcoholism.
Loss of vitamin B1 due to food processing: Bread baking causes a 15% to 20% loss of vitamin B1; cooking vegetables or grains, 25%; cooking meat or fish, from 30% to 50%.
Vitamin B1 Supplements
Top Vitamin B1 Sources
| Food (per each 100 g of raw edible portion) | Quantity |
| Brown sugar | 0.008 mg |
| Cooked macaroni | 0.020 mg |
| White rice | 0.070 mg |
| Avocado | 0.108 mg |
| White wheat flour | 0.120 mg |
| Chestnut | 0.238 mg |
| Peas | 0.266 mg |
| Whole-grain rice | 0.413 mg |
| Whole-grain flour | 0.447 mg |
| Chickpea | 0.477 mg |
| Oats | 0.763 mg |
| Sesame | 0.791 mg |
| Pecan | 0.848 mg |
| Soybean | 0.874 mg |
| Brazil nut | 1.00 mg |
| Pine nut | 1.24 mg |
| Wheat germ | 1.88 mg |
| Sunflower seeds | 2.29 mg |
| Cream cheese | 0.017 mg |
| Natural yogurt | 0.048 mg |
| Fresh egg | 0.062 mg |
| Beef | 0.080 mg |
| Flatfish | 0.089 mg |
| Oyster | 0.105 mg |
| Lamb | 0.120 mg |
| Trout | 0.203 mg |
| Duck | 0.360 mg |
| Hamburger | 0.370 mg |
| Ham | 0.863 mg |
| Pork loin | 0.901 mg |
REFERENCES
George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 390. Print. [Vitamin B1 sources]
