Foods rich in vitamin B1 thiamin

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Foods rich in vitamin B1 (thiamin)

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Flax seeds

Flax seeds are a rich source of vitamin B1. They are tiny seeds about the same size as sesame seeds. We put them in our cereals, power bars, cookies, granolas, bread and pizza doughs and even mix them into our rice and pasta dishes. So you see it's not difficult to incorporate flax seeds into your diet.

The recommended daily value (RDV) percentage per 100 grams (4 oz : 0.5 cup) of vitamin B1 for a selection of foods, is are listed below - the higher the value the better!

FRUIT		VEGETABLES		NUTS
Avocado	4	Asparagus	10	Brazil nuts	41
Dates	3	Brussel sprouts	9	Cashew nuts	13
Grapes	5	Butternut squash	7	Chestnuts	16
Grapefruit	2	Corn	13	Flax seeds	110
Guava	4	Fennel bulb	1	Hazelnuts	43
Mango	4	Lima beans	14	Macadamia nuts	80
Orange	7	Okra	13	Pistachio nuts	58
Pineapple	7	Parsnips	6	Oats	51
Pomegranate	2	Eggplant (aubergine)	3	Peanuts	43
Watermelon	2	Potatoes	5	Pecan nuts	44
		Spirulina, seaweed	15	Pine nuts	24
		Sweet potato	5	White rice	38
				Quinoa	24
				Brown rice	27
				Rye	21
				Barley	13
				Durum wheat	28

MEATS		DAIRY		FISH
Beef	3	Cow's milk	3	Catfish	14
Pork	40	Goat's milk	3	Herring	6
Duck	24	Natural yogurt	2	Salmon	15
Chicken	7			Tuna	16
Chicken liver	20			Mussels	11

BEANS
Soy beans	29
tofu, silken	7
Black eye peas	7
Kidney beans	35
Navy beans	52
Garbanzo beans	32
Pinto beans	23

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Foods rich in vitamin B1 (thiamin)