Ready to power up with some Vitamin B1 (Thiamine) goodness? This essential nutrient keeps your energy levels high and your nervous system sharp. Here are the best sources of Vitamin B1 you need to add to your grocery list. Let’s dive in!

🥖 Whole Grains & Cereals 🥖

  • Brown rice
  • Whole wheat bread
  • Oats
  • Quinoa

🥩 Lean Meats & Fish 🥩

  • Pork
  • Beef
  • Chicken
  • Salmon
  • Trout

🍳 Eggs 🍳

  • Scrambled
  • Boiled
  • Poached
  • In quiches or frittatas

🥜 Nuts & Seeds 🥜

  • Sunflower seeds
  • Flaxseeds
  • Almonds
  • Pecans

🌿 Legumes 🌿

  • Beans
  • Lentils
  • Peas
  • Chickpeas (hello, hummus!)

🍠 Vegetables 🍠

  • Green peas
  • Asparagus
  • Brussels sprouts

🧀 Dairy 🧀

  • Milk
  • Yogurt
  • Cheese

🧂 Fortified Foods 🧂

  • Breakfast cereals
  • Enriched flour
  • Fortified plant-based milk

📚 References:

  • Institute of Medicine (US) Committee on Military Nutrition Research. (1999). The Role of Thiamine in Energy Metabolism. Retrieved from NCBI
  • National Institutes of Health. (2021). Thiamin. Retrieved from NIH
  • Harvard T.H. Chan School of Public Health. (2021). Thiamin (Vitamin B1). Retrieved from Harvard