Thiamin, also known as vitamin B1, is essential for energy metabolism and the proper functioning of the nervous system. Here are the top six foods highest in thiamin:
Examples: Pork chops, tenderloin, and ham.Thiamin Content: Approximately 0.9-1.1 mg per 3-ounce serving.Benefit: Provides a significant amount of daily thiamin needs.
Pork
Thiamin Content: About 1.5 mg per 100 grams (3.5 ounces). Benefit: Great snack or addition to salads and granola, offering a high concentration of thiamin.
Sunflower Seeds
Examples: Black beans, lentils, and navy beans. Thiamin Content: Ranges from 0.2 to 0.5 mg per cup cooked. Benefit: Also rich in fiber, protein, and other essential nutrients.
Legumes
Thiamin Content: Varies, but can be up to 1.5 mg per serving.Benefit: Convenient and effective way to meet daily thiamin needs, especially for breakfast.
Fortified Cereals
Thiamin Content: Approximately 0.18 mg per cup cooked.
Benefit: Whole grain option that provides thiamin along with fiber and other B vitamins.
Brown Rice
Thiamin Content: Around 0.4 mg per 3-ounce serving. Benefit: In addition to thiamin, trout is an excellent source of protein and omega-3 fatty acids.