3 Best Sources of Vitamin B1
Vitamin B1 (Thiamine) is very beneficial for your overall health. It is involved in many biochemical reactions in the body. Thiamine is needed for the metabolism of sugars and amino acids. B1 is important in keeping the nervous system healthy and plays a vital role in maintaining a healthy mental attitude. It can help stabilize mood and improve memory and concentration. Thiamine’s phosphate derivatives are involved in many cellular processes. As people are unable to make it, thiamine is an essential nutrient. All organisms use vitamin B1, but it is made only in bacteria, fungi, and plants. Humans must obtain it from their diet. Sunflower seeds and macadamias are one of the best sources of B1.
Vitamin B1 is on the World Health Organization’s List of Essential Medicines, the most effective and safe medicines needed in a health system.
Make your “Triple Thiamine” mix for a daily snack
The United States Department of Agriculture (USDA) recommends 1.5oz of nuts per day for an adult (or 42 grams, or roughly 1/3 cup, or a small handful). Super-rich in vitamin B1, the “Triple Thiamine” mix contains 3 foods – Pistachios and Sunflower Seeds
- Sunflower Seeds – 100g (3.5oz) – 7-day supply, 1 tablespoon per day (or 14g, or 0.5oz)
- Macadamias – 100g (3.5oz) – 7-day supply, 14g or 0.5oz per day
- Pistachios – 100g (3.5oz) – 7-day supply, 14g or 0.5oz per day (15 kernels)
1. Sunflower Seeds
- Thiamine (Vitamin B1) – Super rich in vitamin B1 – 0.5mg/oz, 48%DV
We consider sunflower seeds superfood because they have 9 essential nutrients at an excellent value. People who eat them on a daily basis have better overall health.
- Super rich in vitamin E, a powerful antioxidant that – 78%DV
- Fantastic in vitamin B6 – 31%DV
- Rich in magnesium, manganese and phosphorus – 30%DV
- Rich in vitamins B3 and B9 and phytosterols – 19%DV
2. Macadamia Nuts
- Thiamine (Vitamin B1): – excellent in vitamin B1 – 0.7mg/oz, 33%DV
- Healthy fats: Macadamia nuts are packed with heart-healthy fats.
- Amino acid arginine: Macadamia nuts contain a fair amount of the amino acid l-arginine. Arginine offers multiple vascular benefits to people with coronary heart disease. It plays an important role in cell division, wound healing, removing ammonia from the body, immune function, and the release of hormones. It is a precursor for the synthesis of nitric oxide (NO), making it important in the regulation of blood pressure and treating erectile dysfunction.
- Thiamine (Vitamin B1) – great in vitamin B1 – 0.3mg/oz, 25%DV
- Vitamin B6: Pistachios have phenomenal contents of vitamin B6; they are one of the richest sources of it. A 100-gram serving of pistachios has 1.7mg of vitamin B6 (131% DV), whereas 100g of salmon have 0.8mg. Pistachios are twice higher in B6 than salmon! B6 serves as a coenzyme in some 100 enzyme reactions in amino acid, glucose and lipid metabolism. The liver is the site for vitamin B6 metabolism. B6 help maintain normal blood sugar levels: it is involved in the processes of converting stored carbohydrate or other nutrients to glucose.
- Iron: Of all the popular nut varieties, pistachios have the highest concentration of iron that improves hemoglobin and red blood cells production.
- Heart-healthy fats: Pistachios are rich in heart-healthy fats and help lower high blood pressure. Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids and phytosterols.
- Dietary fiber. Pistachio nuts are the second best source, after almonds, of dietary fiber.
- Low glycemic index makes pistachios good for people with Type 2 diabetes.
- Folic acid (vitamin B9): Pistachios are naturally rich in folate (or folic acid, or vitamin B9) which is important for synthesis of the “hormones of happiness”
- Arginine – 217 mg/100g (and have high arginine to lysine ratios)
- Magnesium – 121 mg/100g (34% DV)
- Zinc – 2 mg/100g (23% DV)
**Values and percentages are based on the USDA Nutrient Database https://ndb.nal.usda.gov/ndb/search/list
**Values and percentages are approximate based on the USDA Nutrient Database
**Percent Daily Value (%DV) is a guide to the nutrients in one serving of food. For example, 40% for protein means that one serving provides 40% of the protein you need each day. It helps you make informed food choices. DVs are based on a 2,000-calorie diet for healthy adults.