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Top ten sources of thiamine - Vitamin B1

By Edited May 25, 2015 0 0

The best sources of Thiamine AKA Vitamin B1

Thiamine or vitamin B1 is essential for your body in ways most people are not familiar with. It is primarily used in maintaining organ function and cell function making it a powerful anti-disease necessity and its omission from a diet can lead to very severe diseases such as organ failure and degeneration. For that reason we’ve put together a list of the ten best sources of thiamine.

10 Pecans

A 100 gram serving of pecan nuts contains 44% of your recommended daily intake of thiamine making them a great snack as long as you don’t overindulge. If you’re eating these make sure you don’t get salted or any cooked in saturated fats as they are already fattening enough. Nevertheless they make a great healthy alternative to many other snacks so should be included in your diet.

9. Fish

Fish are of course rich in Omega 3 fatty acids and protein making them a staple of all healthy diets. When it comes to keeping you healthy no meat does better.  The best fish for thiamine are Pompano and Tuna which provide 45% and 40% respectively of your daily requirements of thiamine.

8. Macadamia nuts

Not the cheapest of nuts these are delicious and easily added to salads and other cooking. A 100 gram serving contains 47% of your recommended daily intake of Thiamine. Macadamia make a great snack or appetiser to any meal and go very well with dry or fresh fruit.

7. Pistachios

Pistachios are fantastic for you providing you don’t eat too many and they aren’t salted. They are one of the best natural sources of potassium and copper available. 100 grams provides you with 58% of your daily requirements for thiamine which is very high. A handful of these a day will do wonders for your health but too many will have you piling on the pounds so be cautious.

6. Pine nuts

Pine nuts are a great snack by themselves and make a fantastic addition to salads and stir fry cooking. Their small size means you have to eat a lot but they are pleasant enough on their own so this shouldn’t be a problem. 100 grams would give you 83% of your recommend daily intake of thiamine so they are well worth having close at hand.

5. Pork chops

Ok so they are not the healthiest of options but pork chops are a great way to increase your thiamine intake. If cooked well they aren’t too high in cholesterol but still you shouldn’t overeat them. A 100 gram serving gives you 83% of your daily intake so this is a good way to get the amounts you need a couple of times/week.

4. Coriander

Herbs are generally very good for you and Coriander is one of the best for increasing your intake of thiamine. Coriander gives you almost 87% of your daily dose of thiamine and goes very well with most cooking – though especially chicken dishes. Followed by this are poppy seeds and sage which offer around 50% of your recommended daily allowance. Adding a little spice to your life here and there will help you a lot.

3. Sunflower seed

Sunflower seeds are a fantastic source of many essential vitamins but when it comes to thiamine they are one of the best with 995 of your daily guideline from 100 grams. A few tablespoons on your cereal and the odd handful for a snack will help boost your body no end.

2. Sesame seed

Sesame seeds are a great source of iron, zinc and thiamine. A 100 gram serving will give you 106% of your daily needs and if you like hummus and other sesame seed based products it shouldn’t be too hard getting this into your diet.

1. Yeast extract

Yeast extract is one of the best sources of thiamine on the planet. If you like marmite and its alternatives then it should be easy to get this into your diet. A 100gram serving contains 647% of your recommended daily intake though of course we don’t expect you to eat this much. Having it on your toast in the morning however will help you hugely in keeping oyur body in tip top shape.

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