What is Thiamine?
Thiamine, also known as Vitamin B1, is a water-soluble vitamin that plays a crucial role in energy metabolism. It is essential for converting carbohydrates into energy, supporting nerve function, and maintaining healthy muscle and heart function.
Benefits of Thiamine
Energy Metabolism: Thiamine helps convert carbohydrates into energy, which is essential for maintaining overall energy levels.
Nerve Function: It supports the normal function of the nervous system by assisting in the synthesis of neurotransmitters.
Muscle Health: Thiamine is important for muscle function, including that of the heart.
Cognitive Function: It supports cognitive processes and brain health, contributing to memory and concentration.
Foods High in Thiamine
Here are some foods rich in Thiamine along with their approximate Thiamine content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for thiamine is approximately 1.2 mg for men and 1.1 mg for women.
Top Sources of Thiamine for Carnivores
Pork
Thiamine content: 0.98 mg per 100g
% of Daily Need: 82% for men, 89% for women
Pork is one of the richest meat sources of thiamine.
Trout
Thiamine content: 0.43 mg per 100g
% of Daily Need: 36% for men, 39% for women
Trout is a nutritious fish that provides a good amount of thiamine.
Beef
Thiamine content: 0.10 mg per 100g
% of Daily Need: 8% for men, 9% for women
Beef offers a moderate amount of thiamine.
Chicken
Thiamine content: 0.08 mg per 100g
% of Daily Need: 7% for men, 7% for women
Chicken is a lean source of protein with a modest amount of thiamine.
Eggs
Thiamine content: 0.05 mg per 100g
% of Daily Need: 4% for men, 5% for women
Eggs are a versatile food that can contribute to thiamine intake.
Top Sources of Thiamine for Vegans
Sunflower Seeds
Thiamine content: 1.48 mg per 100g
% of Daily Need: 123% for men, 135% for women
Sunflower seeds are a great snack and an excellent source of thiamine.
Lentils
Thiamine content: 0.87 mg per 100g
% of Daily Need: 73% for men, 79% for women
Lentils are rich in thiamine and other essential nutrients.
Navy Beans
Thiamine content: 0.78 mg per 100g
% of Daily Need: 65% for men, 71% for women
Navy beans are versatile legumes that can be used in various dishes.
Black Beans
Thiamine content: 0.42 mg per 100g
% of Daily Need: 35% for men, 38% for women
Black beans are a nutritious addition to salads, soups, and more.
Brown Rice
Thiamine content: 0.16 mg per 100g
% of Daily Need: 13% for men, 15% for women
Brown rice is a whole grain that provides a modest amount of thiamine.