Though vitamin B1 is not required in large quantities by our body, its deficiency can lead to beriberi which can be fatal too. It is therefore important to get its intake on a regular basis from natural sources of food. A fact about this vitamin is it is water-soluble so our body cannot store it which means, we need a regular intake of it from food sources. Here are a few sources to get your daily dose of vitamin B1 or thiamine.
Cereals and breads
If you come across breads which have the term 'enriched' or 'fortified' on their food label, you can be sure that it has thiamine in it. The reason for calling it enriched is because most of the times during the processing, these vitamins are lost so they have to be put back into the bread or cereal for it to have the same nutritional value again. Opt for such breads as part of your diet to get your intake of vitamin B1.
Nuts and seeds
They may look small but eating a handful of nuts and seeds every day will do your body a whole lot of good. These contain vitamin B1 in addition to several other nutrients. Opt for a mixed bag but if you are too picky, then settle for cashew nuts or pistachios as they have the highest quantity of thiamine.
Peas
Green peas or matar is often added to gravies and snacks. They too contain good amounts of thiamine which benefit our body. But the important thing to remember here is to not cook them in excess heat or very high temperatures as they can lose their nutritive value. It is better to steam them or cook on a lower flame so that they still retain their nutrition.
Fish
They are perhaps the best source of thiamine and should be a part of your diet if you are a non-vegetarian. Amongst all the different varieties, tuna, salmon, trout and mackerel have the highest amounts of vitamin B1.
Meat
Meats such as pork, kidney, liver, etc are again quite good sources of thiamine. But overcooked meat can be harmful and devoid of the vitamin so make sure the cooking method is healthy.
The amount of thiamine one needs depends on the number of calories they eat and also how much of it is from carbohydrates. The higher the intake of carbs, the higher is the need for vitamin B1. The standard recommendation for men is 1.2 mg of vitamin B1 and for women it is 1.1 mg on a daily basis.
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