Thiamine is beneficial to health by doing goodness in physically and mentally. Our body cannot synthesize thiamine; therefore it has to taken through diet. It can be easily obtained from foods, by proper consumption of thiamine enriched foods you can combat well thiamine deficiency. This is densely found in yeast, few whole grains, sea vegetables, beans, peas, asparagus, seeds and fish. This rich diet helps to gain plenty of energy, making you mentally alert, well focused, increasing memory power, protects the heart and improves mood.


This is a water soluble vitamin, present in plant and animal derived foods. It is easily digested in our body when compared to fat soluble vitamins, this gets stored in liver, the storage days limit for thiamine in liver is 18 days, so more days it can’t be stored by being a water soluble vitamin, thereby daily consumption of thiamine is advised. Many of our body’s metabolic functions require thiamine. So for proper functioning of cells this thiamine nutrient is required. To keep your liver healthy, thiamine nutrient is essential. If you want to keep your nails, hair, eyes and skin healthier, then you definitely have to include thiamine rich foods in your daily diet. Recommended dosage of thiamine is 1.2 milligrams per day for men and 1.1 milligrams per day for women. Pregnant women and lactating women require 1.4-1.5 milligrams per day. In duodenum region of digestive system absorption of thiamine nutrient takes place. So for cellular function of our body we need thiamine, thus it is very essential nutrient; it is also referred as vitamin-B1. The deficiency of this vitamin leads to beri beri.

Foods with thiamine in dense


  1. Nutritional yeast
  2. Seaweed
  3. Sunflower seeds
  4. Macadamia nuts
  5. Black beans
  6. Lentils
  7. Organic soybeans
  8. Navy beans
  9. White beans
  10. Green split beans
  11. Pinto beans
  12. Mung beans
  13. Liver of beef
  14. Asparagus
  15. Brussels sprouts

These are foods that are very excellent source of thiamine, there are still more foods containing this they are potatoes, egg plant, spinach, sesame seeds, sun-dried tomatoes, oats, barley, organic meats, yogurt, cheese, wheat germ, rice bran and oranges. Protein rich foods are usually good source of this, particularly pork and fish are rich source of thiamine nutrient. By eating salmon and herring type fishes, you get good quantity of this in your diet.


If a person’s diet is free from energy dense foods or lack of animal products by taking pure vegetarian diet or by high consumption of alcohol in his diet that may lead to deficiency of this in human body. The minimum requirement of thiamine per day is 0.66mg/day. By eating at least this amount of this, then deficiency of thiamine is prevented. Vitamin B1 deficiency leads to beri beri. The symptoms of beriberi will be confusion, weakness in muscles, cardiac failure and there will be burning sensation on feet and hands. There are still other symptoms of beri beri can occur, they are mentioned below, they are;

  • Poor appetite
  • Weight loss
  • Neuritis
  • Heart enlargement
  • Irritation
  • Depression
  • Lack of memory
  • Muscle wasting
  • Chronic fatigue
  • Colitis
  • Diarrhea

Thiamine deficiency is very rare, since many foods are loaded with this amazing vitamin. There are few reasons which causes this deficiency in human, they are:

  • Severe mental stress
  • Intense physical activity
  • Pregnancy- due to foetal growth requirement of thiamine is higher
  • Lactation -due to foetal growth requirement of thiamine is higher
  • Elderly people
  • HIV patients
  • Diabetic patient
  • Anaemic patient
  • Liver disease patient
  • Bariatric surgery done persons
  • Few drugs that can lower the thiamine level in body, they are Furosemide; this lowers the thiamine level in our body and thus causing this deficiency.
  • Restriction of particular food
  • Alcoholism– taking plenty of alcohol can reduce the thiamine level in body and causes this deficiency. Alcohol, tobacco, caffeinated beverages will interfere with thiamine absorption and finally lowers it in our body. So alcohol taking people have low level of this.

Tips to enhance thiamine in your diet

  1. Before preparing hummus soak well beans.
  2. Add nuts, nut butter like macadamia nut butter to baked goods and consume.
  3. You can roast well Brussels sprouts and then toss well on nutritional yeast.
  4. Use few spices along with add nutritional yeast and prepare a sauce and eat it.
  5. To meat balls just add cooked liver and have it together.
  6. Fermented miso and seaweeds can be used for preparing miso soup; this is highly nutritious and rich source of thiamine.
  7. Daily consume two teaspoon of nutritional yeast, you can add as a topping to any of your favorite dessert and enjoy it. It is high source of thiamine.

I hope you like my article, thanks for reading out my article; kindly share it among your groups in social media.

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Dt. Ramya Sri

Chief Nutrition & Fitness Consultant- Expertise in Nutrition, Fitness, Healthcare sector. Ramya has spirit, dedication in work, passion for Fitness and sales, love fitness and nutrition profile, skillful, multitasking with 10 years of proven skills in Fitness and nutrition field.

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