Vitamin B1, Thiamine
Vitamin B1, Thiamin helps turn food into energy
- Water soluble vitamin; body can't store
- Found in both plants and animal sources
- Chronic alcohol, digestive disorders linked to deficiency
Health Benefits:
- needed for good brain function
- role in nervous system function
- boost immune system in stress
- keep liver, skin, hair, eyes healthy
Low intake of Vitamin B1, Thiamine
Symptoms of low Vitamin B1, Thiamine intake
- Blurry vision
- Fatigue, Irritability
- Irregular heartbeat
- Muscle weakness
- Nausea, Vomiting, Appetite loss
- Tingling sensation arms/legs
Causes of low Vitamin B1, Thiamine intake
- Can cause confusion, memory loss, sleep disturbances
- Can cause congestive heart failure or heart disease
- Can cause neuropathy, ataxia, paralysis
Excess intake of Vitamin B1, Thiamine
Symptoms of excess intake of Vitamin B1, Thiamine
- Abdominal cramps, pain
- Abnormal heart beat
- Facial swelling
- Nausea, Vomiting, Diarrhea
- Skin rash, Eye irritation
- Skin, tongue or lips turning blue, grey, pale
At risk for excess Vitamin B1, Thiamine
- Can cause high blood pressure
- Can cause imbalance of other important B vitamins
- Can have lasting effect on heart and blood vessels
- Some stores in liver, heart, kidney, brain
- Can cause trouble breathing with fluid in lungs
Vitamin B1, Thiamine Content in Foods
Foods High in Vitamin B1, Thiamine
| Food | Serving Size | B1, Thiamine |
|---|---|---|
| White rice, long grain, cooked | 1 cup | 1.4 mg |
| Breakfast cereal fortified w/thiamine | 1 serving | 1.2 mg |
| Pork chop, lean | 6 oz | 1.1 mg |
| Ham, cured | 1 cup | 1.1 mg |
| French bread | 1 slice | 1 mg |
| Granola, homemade | 1 cup | 0.7 mg |
| Pretzel, soft | 1 large | 0.6 mg |
| Atlantic salmon, farmed | 6 oz | 0.6 mg |
| Ground pork, cooked | 3 oz | 0.6 mg |
| Flax seeds | 1 oz | 0.5 mg |
| Bluefin tuna, cooked | 6 oz | 0.5 mg |
| Wheat germ, toasted | 1 oz | 0.5 mg |
| Pepperoni pizza | 1 slice | 0.5 mg |
| Tamarinds | 1 cup | 0.5 mg |
| Tofu, firm | 1 cup | 0.4 mg |
| Brown rice | 1 cup | 0.4 mg |
| Peas | 1 cup | 0.4 mg |
| Sunflower seeds | 1 oz | 0.4 mg |
| Soy milk | 1 cup | 0.4 mg |
| Malt liquor beverage | 1 bottle | 0.4 mg |
| Beans, Black, Navy | 1 cup | 0.4 mg |
| Milk & soy chocolate drink | 1 cup | 0.4 mg |
| Pine nuts, dried | 1 oz | 0.4 mg |
| Whole wheat bread | 2 slices | 0.3 mg |
| Macadamia nuts | 1 oz | 0.3 mg |
| Salami | 1 oz | 0.3 mg |
| Catfish, cooked | 1 fillet | 0.3 mg |
| Hash browns | 1 cup | 0.3 mg |
| Asparagus, cooked | 1 cup | 0.3 mg |
| Safflower seeds | 1 oz | 0.3 mg |
Foods Low in Vitamin B1, Thiamine
| Food | Serving Size | B1, Thiamine |
|---|---|---|
| Coconut water | 1 cup | 0.1 mg |
| Avocado | 1 avocado | 0.1 mg |
| Couscous, cooked | 1 cup | 0.1 mg |
| Chocolate mousse | 1 cup | 0.1 mg |
| Grapes | 1 cup | 0.1 mg |
| Milk chocolate covered raisins | 1 cup | 0.1 mg |
| Trail mix | 1 oz | 0.1 mg |
| Blueberries | 1 cup | 0.1 mg |
| Vegetable soup | 1 cup | 0.1 mg |
| Broccoli, chopped | 1 cup | 0.1 mg |
| Baked potato w/skin | 1 medium | 0.1 mg |
| Grapefruit juice | 1 cup | 0.1 mg |
| Pineapple chunks | 1 cup | 0.1 mg |
| Cherry tomatoes | 1 cup | 0.1 mg |
| Italian sausage, sweet | 3 oz | 0.1 mg |
| Cauliflower, cooked | 1 cup | 0.1 mg |
| Brussels sprouts, raw | 1 cup | 0.1 mg |
| Pork and beans | 1 cup | 0.1 mg |
| Beef, chicken, fish stock | 1 cup | 0.1 mg |
| Yogurt plain, nonfat | 1 cup | 0.1 mg |
| Milk, Whole, 2%, Skim | 1 cup | 0.1 mg |
| Orange juice | 1 cup | 0.2 mg |
| Tilapia, cooked | 6 oz | 0.2 mg |
| White bread | 1 slice | 0.2 mg |
| Pepperoni | 3 oz | 0.2 mg |
| Quinoa, cooked | 1 cup | 0.2 mg |
| Pistachio nuts | 49 kernels | 0.2 mg |
| Brazil nuts | 1 oz | 0.2 mg |
| New England clam chowder | 1 cup | 0.2 mg |
| Boston baked beans | 1 cup | 0.2 mg |
References
What You Should Know About Water-Soluble Vitamins. (2023). Cleveland Clinic. https://health.clevelandclinic.org/water-soluble-vitamins/
Foods Highest in Thiamin (B1). (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/thiamin-b1/all/highest/household/common+sr+fndds+branded/no
Thiamin. (2023). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Thiamin (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1165
Nutrients: Thiamin (mg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Thiamin-Content.pdf
Nutrients: Thiamin (mg) Food. (2016). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Thiamin-Food.pdf
Contact Us
Questions? Suggestions? Diet you'd like to see added?
Contact us! We'd love to hear from you.