Sources of vitamin B 1 By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Sources of Vitamin B 1
( Thiamine)
A Report By
Mr. Allah Dad Khan

3. Vitamin B1 or Thiamine Benefits.
 All organisms require thiamine, but it can be synthesized in plants, bacteria
or fungi. Animals must obtain B1 from dietary sources, making it an essential
nutrient. When birds have a vitamin B1 deficiency it can cause characteristic
polyneuritis. Mammals suffering from a deficiency can develop optic
neuropathy, Korsakoff's syndrome or beriberi, a disease that damages the
cardiovascular or nervous system. A thiamine deficiency can be fatal if it is
not treated. Less severe deficiencies can cause confusion, malaise, irritability
and weight loss.

4. Food Sources.
 Thiamine can be found in low concentrations in a variety of foods. Pork, yeast
extract and yeast have some of the largest concentrations of thiamine.
Generally speaking, cereal grains provide some of the most vital dietary
sources of thiamine. Whole grains have more thiamine than those that have
been refined since thiamine is mostly found in the germ and outer layers of
grains which would be removed during the refining process. Other foods that
contain vitamin B1 include flax, sunflower seeds, oatmeal, whole grain rye,
brown rice, cauliflower, asparagus, oranges, potatoes, liver and eggs.

5. Cereals and Grains
 Whole grain products, pastas and cereals
contain thiamine. Manufacturers fortify
breads and cereals with B vitamins,
especially foods such as white flour or
white rice, because refining the foods
destroys the natural thiamine found in the
food. Yeast in bread products also
contains thiamine. Rice and breads
contain between 0.19 mg and 0.11 mg of
thiamine per serving, while wheat germ
cereal has 4.47 mg of thiamine per cup,
according to the Linus Pauling Institute.
The wheat germ cereal contains much
more than the average daily requirements
1.2 mg per day for adult males and 1.1 mg
daily for adult males, according to
MedlinePlus.

6. Meats and Seafood
 Meat and seafood contain vitamin
B-1. Lean meats, such as pork and
beef, are good sources of thiamine
per each 3 oz serving, which is
approximately the size of a deck of
cards. Seafood, such as tuna fish,
contains a good amount of
thiamine for each serving

7. Vegetables, Fruits and Dairy Products
 Foods such as dairy products,
vegetables and fruits do not have
large amounts of thiamine, but do
have some. Eating these foods in
large amount may contribute a
significant amount of thiamine for
the body, according to the University
of Maryland Medical Center.
Legumes, including peas, lentils and
dried beans, provide some thiamine.
Dairy foods such as milk and yogurts
as well as fruits such as cantaloupe
and oranges contain thiamine.
Additional foods that contain
thiamine include sunflower seeds,
mushrooms, spinach, asparagus, corn
and lima beans.

8. Nuts
 Nuts, such as pecans and Brazil
nuts, contain approximately 0.18
to 0.19 mg of thiamine per 1 oz
serving, according to the Linus
Pauling Institute..

9. Fish
 Yellowfin and albacore tuna
(cooked), 2.5 ounces: 0.38 mg
thiamine
 Trout (cooked), 2.5 ounces: 0.11 -
0.32 mg thiamine
 Salmon, walleye, mussels (cooked),
2 1/2 ounces: 0.21 - 0.26 mg
thiamine

10. Legumes
 Legumes include beans, peas,
lentils, and peanuts.
 Beans (cooked), 3/4 cup: 0.18 -
0.32 mg thiamine
 Lentils (boiled), 1/2 cup: 0.17 mg
thiamine
 Peas (cooked), 1/2 cup: 0.21 mg
thiamine

11. Milk
 Choose skim or 1% milk, which also
provides calcium, vitamin D, and
protein.
 Milk, 1 cup: 0.10 mg thiamine

12. Eggs
 Eggs are a nutritious breakfast
staple, and you can easily add
veggies to your eggs to amp up the
fiber and antioxidant content.
Although the amount of vitamin B1
in one egg doesn't seem like much,
chances are most people consume
more than one egg at a time.
 Egg, 1 large (cooked): 0.03 mg

13. Rice
 Brown rice and wild rice are
naturally rich in vitamin B1, but
most of it is stripped when it's
refined to make white rice.
However, vitamin B1 is added back
into enriched white rice.
 Long-grain brown rice (cooked), 1
cup: 0.19 mg thiamine
 Long-grain enriched white rice
(cooked), 1 cup: 0.26 mg thiamine

14. Yeast
 Brewer’s yeast: Brewer’s yeast,
which contains 4.3 mg of thiamin
per ounce, is the best source of
vitamin B1.

15. Dry fruits:
 Pistachio nuts, raw peanuts, Brazil
nuts, dried pecans, and raisins are
vitamin B1 rich food sources. High
vitamin B1 content can be
obtained from dry fruits if eaten
dried and raw. The cooked and
roasted dry fruits lose nearly 30
per cent of vitamin B1.

16. Beans:
 Black beans, navy beans and pinto
beans all have high levels of
vitamin B1. They also contain heart
healthy proteins which are needed
to maintain energy and good
health. A small bowl of beans will
give majority of the recommended
daily amount of Vitamin B1.

17. Pistachios:
 Pistachios make a great snack food
and contain a good source of
thiamine and other important
minerals. 100 grams of pistachios
contain 0.87mg of thiamine.


18. Whole-Grain & Enriched Grain Products
 Whole-wheat bread, 1 slice: 0.10
mg thiamine
 White bread, enriched, 1 slice:
0.23 mg thiamine
 Fortified breakfast cereal (puffed
wheat), 1 cup: 0.31 mg thiamine
 Wheat germ breakfast cereal, 1
cup: 1.88 mg thiamine
 Oatmeal (cooked), 3/4 cup: 0.21
mg thiamine