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Quick Guide to Feeding Your Whole Body

How to Get Enough Vitamin B1 in Your Diet

Boost your body and brain with vitamin B1.

Thiamine, also known as Vitamin B1, is vital in maintaining overall health. It helps convert carbohydrates into energy and supports the proper functioning of your brain and nervous system. If you don’t consume enough thiamine in your diet, you may experience symptoms like fatigue, weakness, or forgetfulness. However, you can obtain this essential nutrient from various foods such as grains, meat, nuts, seeds, and cereals. If you regularly consume alcohol, are pregnant, or have difficulty absorbing nutrients, you may need to take supplements to ensure adequate intake of Vitamin B1.

The suggested daily amount of thiamine for adult males is 1.2 mg, while adult females need slightly less at 1.1 mg. However, pregnant and breastfeeding women require higher daily amounts of thiamine at 1.4 mg and 1.5 mg, respectively.

MEAT & PROTEIN

ORGANIC WHITE MEAT
ORGANIC WHITE MEAT

  • 1.6mg per 6oz serving

  • 1.2mg per 6oz serving

  • 1.1mg per 6oz chop

  • 1.1mg per 1 cup serving

  • 1.1mg per rack

FISH & SEAFOOD
FISH & SEAFOOD

  • .6mg per 6oz serving

  • .5mg per 6oz serving

  • .4mg per 12oz serving

  • .3mg per fillet

  • .3mg per 3oz serving

FRUITS, VEGETABLE, LEAFY GREENS & WHOLE GRAINS

GRASS FED FAIRY
GRASS FED FAIRY

  • Drinking one 8 oz glass of whole milk is an excellent source of Thiamine with 10% DV (Daily Value) per cup

  • One ounce of Swiss cheese contains 9% of the daily value (DV)

  • Greek yogurt offers a daily value of 13% per 3 oz

  • One ounce of cheddar cheese provides about 8-9% of your daily value

ORGANIC FRUIT
ORGANIC FRUIT

  • .9mg per 1 cup diced serving

  • .3mg per 1 cup diced serving

  • .3mg per 1 cup serving

SQUASH
SQUASH

  • .1mg per 1 cup serving

  • .3mg per 1 cup serving

  • .1mg per 1 cup serving

  • .1mg per 1 cup serving

ROOTS
ROOTS

  • .2mg per 1 cup serving

  • .1mg per 10 slices serving

WHOLE GRAINS
WHOLE GRAINS

  • .4mg per 1 cup serving

  • .4mg per 1 cup serving

  • .5mg per 1 cup serving

  • .3mg per 1 cup serving

NUTS, SEEDS, HERBS, OILS & ROOTS

NUTS & SEEDS
NUTS & SEEDS

  • .5mg per 1oz serving

  • .4mg per 1oz serving

  • .4mg per 1oz cup serving

  • .4mg per 1oz serving

  • .3mg per 1oz serving

Did you know?

Heavy alcohol consumption can lead to a high risk of thiamine deficiency among alcoholics due to impaired absorption of thiamine.

To preserve thiamine in food, avoid overcooking, keep the skin on fruits and vegetables, steam instead of boiling or frying, and store raw produce in the refrigerator.

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