Vitamin B1 (Thiamine)

Vitamin B1, or Thiamine, plays an essential role in the body’s ability to convert food into energy. It is vital for the production of adenosine triphosphate (ATP), which every cell of the body uses for fuel. When thiamine and other B vitamin containing foods are not eaten in sufficient amounts, you might notice that you are often feeling very tired.

Symptoms of thiamine deficiency can include depression, confusion, muscles that become very easily fatigued, loss of muscle tone, and heaviness in arms or legs. Sometimes a person may feel sluggish or sore after exercising because they do not have enough thiamine to produce recovery energy.

It’s important to note that coffee can interfere with thiamine and the absorption of other B vitamins, so for those of you who are consuming as much as five cups of coffee a day and find yourselves fatigued, you may want to gradually reduce your consumption.

Recommended Daily Allowance (RDA)

Men 19 years and older, 1.2 mg/day
Women 19 and older, 1.1 mg/day
Pregnant or breastfeeding women, 1.4 mg/day
Upper Level (UL), no upper limit has been established

Foods Sources of Vitamin B1 (Thiamine)

Animal Sources: pork is a main source of this nutrient

3 oz pork chop— 1.1 mg
3 oz pork tenderloin— 0.8 mg
3 oz yellow fin tuna— 0.4 mg

Plant Sources: legumes, nuts, sunflower seeds, sesame seeds, brewer’s yeast, and whole grains

1 cup sprouted cooked lentils— 0.8 mg
1 cup cooked black beans— 0.4 mg
1 cup cooked yard long beans— 0.4 mg
1 cup chopped pecans— 0.7 mg
10-12 raw macadamia nuts— 0.3 mg
1 ounce dried pine nuts— 0.3 mg
1 ounce flaxseed— 0.5 mg
1 ounce sesame seed butter (tahini)— 0.4 mg
1 cup cooked quinoa— 6 mg
1 cup cooked teff— 0.5 mg
1 cup chopped baked acorn squash— 0.3 mg
2 tablespoons brewer’s yeast— 1.1 mg

If you are a meat eater and have never cooked pork tenderloin before, give it a try! Here is a great recipe with four secret tips to getting the perfect roast.