Which food sources are rich in thiamine (Vitamin B1)?

Thiamine, or Vitamin B1, is vital for energy metabolism and the proper functioning of the nervous system. The best sources of thiamine are typically found in foods that are unrefined and less processed. Nuts, seeds, and whole grains are particularly rich in thiamine because they contain the outer layers of the grain, where many of the vitamins and minerals are located.

Whole grains such as brown rice, oats, and whole wheat flour contain significant amounts of thiamine, as do nuts and seeds like sunflower seeds and pistachios. These food sources not only provide thiamine but also come with the added benefits of fiber, healthy fats, and additional nutrients.

In contrast, fruits and vegetables generally have lower levels of thiamine, butter and oils provide fats rather than vitamins, and while dairy products and fish are nutritious, they are not particularly high in thiamine. This makes nuts, seeds, and whole grains the most reliable sources for obtaining sufficient amounts of Vitamin B1.