Vitamin B₁ content in food products

Vitamin B₁ content in food products

Thiamine, also known as vitamin B₁, is a water-soluble vitamin that is essential for energy metabolism and proper functioning of the nervous system. Here are some of the best food sources of vitamin B₁ along with their content per serving:

1. Pork: Pork, particularly lean cuts such as pork chops or tenderloin, is a rich source of vitamin B₁. A 3-ounce serving of roasted pork provides approximately 0.8 milligrams of thiamine.
2. Sunflower Seeds: Sunflower seeds are a nutritious snack and a good source of vitamin B₁. A quarter-cup serving of sunflower seeds contains about 0.7 milligrams of thiamine.
3. Lentils: Lentils are a high-fiber legume and an excellent plant-based source of thiamine. One cup of cooked lentils can provide around 0.4 milligrams of vitamin B₁.
4. Green Peas: Green peas are another legume that contains a good amount of thiamine. One cup of cooked green peas supplies approximately 0.4 milligrams of vitamin B₁.
5. Acorn Squash: Acorn squash is a winter squash that is rich in vitamin B₁. One cup of cooked acorn squash contains about 0.2 milligrams of thiamine.
6. Trout: Trout is a type of fish that is a good source of vitamin B₁. A 3-ounce serving of cooked trout provides approximately 0.4 milligrams of thiamine.
7. Black Beans: Black beans are a flavorful and versatile legume that contains a notable amount of thiamine. One cup of cooked black beans offers around 0.4 milligrams of vitamin B₁.
8. Mussels: Mussels are a shellfish that provides a significant amount of vitamin B₁. A 3-ounce serving of cooked mussels contains about 0.7 milligrams of thiamine.
9. Macadamia Nuts: Macadamia nuts are a delicious nut that contains a good dose of vitamin B₁. A quarter-cup serving of macadamia nuts provides approximately 0.4 milligrams of thiamine.
10. Whole-grain and Enriched Grains: Whole-grain and enriched grain products such as whole grain bread, brown rice, and fortified breakfast cereals can contribute to thiamine intake. The amount of thiamine in these products can vary, but they are generally good sources of the vitamin.

Incorporating these vitamin B₁-rich foods into your diet can help ensure you obtain an adequate amount of thiamine to support energy metabolism and overall health. Consuming a balanced and varied diet that includes a combination of animal and plant-based sources of thiamine can help you meet your daily vitamin B₁ requirements.