Thiamin Sources

Good natural sources of thiamin include brewer's yeast, organ meats, wheatgerm, oatmeal, whole grains, pork, fish, poultry, nuts, dried beans and peas, avocado, vegetables such as spinach and cauliflower, and thiamin-enriched flours and cereals.

Thiamin is found in the germ and bran of wheat and in the outer covering of rice grains, so refining grains removes much of the thiamin. The vitamin is easily destroyed by cooking heat and is lost in the water used to cook food. It is also destroyed when food becomes alkaline, thus adding bicarbonate of soda to thiamin-rich foods causes losses.
Thiamin Sources Sulfite food additives also destroy thiamin.

 

 

 

Food

Amount

Thiamin (mg)

Pork

1chop

1.23

Oats

1 cup

1.19

Wheatgerm

1 cup

1.08

Pecans

1 cup

0.91

Past, fresh

100g

0.71

Pistachios

1/2cup

0.53


Food

Amount

Thiamin (mg)

Green peas

1 cup

0.39

Kidney beans

100g

0.36

Brazil nuts

6-8 nuts

0.28

Ham

1 slice

0.25

Liver, fried

100g

0.21

Scallops, fried

6 pieces

0.20

Chickpeas, cooked

1 cup

0.19

Cod

1 fillet

0.16

Cashews

1/2cup

0.14

Kidney, simmered

l00g

0.13

Pearl barley, boiled

1 cup

0.13

Whole grain bread

1 slice

0.11

Bulgur, boiled

1 cup

0.10

Beef steak

100g

0.09

 
 
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Thiamin Categories:

Thiamin
Thiamin Health
Thiamin Absorption
Thiamin Deficiency
Thiamin Sources
Thiamin Recommended Daily
Thiamin Overdose
Thiamin Supplements
Thiamin Interactions

 


 

Other Vitamins:

Vitamin A
Carotenes
Beta carotene
Lycopene
Lutein
Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Vitamin B12
Biotin
Pantothenic acid
Vitamin C
Vitamin D
Vitamin E
Vitamin K