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Vitamin B1 Rich Indian Foods & Their Benefits

Did you know that vitamin B plays a key role in maintaining cell health and keeping you energized? Not all types of vitamin B perform the same function, additionally the different types of vitamin B come from different types of foods.

Vitamin B1, which is also referred to as thiamine, is a co-enzyme used by the body to metabolise food for energy and maintain heart health and nerve function.

Thiamine is also used in combination with other B vitamins, which make up the B-vitamin complex to manage the important functions of the cardiovascular system, endocrine system and digestive system.

If there is not enough thiamine in the body, the molecules found in proteins and carbohydrates cannot be properly used by the body to carry out various important functions.

So, if you have a thiamine deficiency, you may suffer from chronic fatigue, heart complications, weakness and nerve damage, etc. Therefore, it is necessary that you get enough of vitamin B1 in your body.

Read on to know about the 13 benefits of thiamine or vitamin B1-rich Indian foods.

vitamin B1 rich Indian foods

1. Nuts

Nuts are nutrient dense foods and contain vitamin B1. Nuts like pistachios, brazil nuts, pecans and cashew nuts are one of the good sources of vitamin B1. So, give up those unhealthy processed snacks and start munching on nuts to boost your vitamin B1.

2. Fish

Fish is rich in omega-3 fatty acids and are also a very good source of thiamine or vitamin B1. Tuna fish contains the highest levels of vitamin B1, contributing more than 35 percent of the daily requirement. Salmon and mackerel fish provide 19 percent and 9 percent of vitamin B1, respectively.

3. Lean Pork

Lean pork is a non-vegetarian source of vitamin B1. In a 100 grams of serving, it provides 74 percent of the daily requirement of vitamin B1. Lean pork loin, lean pork tenderloin, and lean pork chops all have significant amounts of thiamine.

4. Green Peas

If you love eating green peas, then you will be amazed to know that they provide good sources of vitamin B1. Frozen green peas provide 19 percent of vitamin B1 in a 100 grams of serving. Fresh green peas will provide you with 28 percent of the daily requirement of vitamin B1.

5. Squash

Squash is a good source of vitamin B1 and acorn squash is the best source of vitamin B1, providing 11 percent in a 100 grams of serving. Other varieties of squash also have vitamin B1 - like butternut squash that will provide you with 10 percent of thiamine.

6. Beans

Almost all varieties of beans, including green beans, black beans contain high levels of vitamin B1 as well as heart-healthy proteins. You can boil beans and add them in your salads and soups to get the most of this vitamin.

7. Seeds

There are various kinds of seeds that are good sources of vitamin B1. For instance, sunflower seeds have the highest concentration of vitamin B1 with 99 percent in a 100 grams of serving. Sesame seeds contain 80 percent of vitamin B1 and other seeds like chia seeds and pumpkin seeds are rich in thiamine too.

8. Asparagus

Asparagus is a good source of vitamin B1. Cooked asparagus provides 11 percent of thiamine in a 100 grams of serving. Canned and frozen asparagus contains low amounts of this vitamin, so it's better you use the fresh ones.

9. Bread

Bread made from wheat flour contains significant amounts of vitamin B1. A single slice of bread contains 9 percent of vitamin B1. Other varieties of bread that are good sources of thiamine are wheat bagel, muffins and rye bread.


Thiamine or vitamin B1 also has several benefits. Have a look.

10. Maintains A Healthy Metabolism

Thiamine helps in converting carbohydrates into glucose, which is a preferred source of energy that the body uses. It also helps in breaking down proteins and fats, thus boosting up your energy and metabolism.

11. Prevents Nerve Damage

Thiamine prevents nerve and brain damage. It brings out the fuel from the food and takes it to the nervous system, thereby maintaining a proper brain and nerve system. Vitamin B1 will further lower the risk of a nerve damage.

12. Healthy Heart

Thiamine helps in fighting off cardiovascular diseases and keeps the heart healthy. Studies have shown that thiamine can be useful in fighting heart disease because it helps to maintain healthy ventricular function and treats heart failure.

13. Boosts Immunity

The digestive health is important for thiamine absorption because a healthy digestive tract allows your body to extract nutrients from the food better, which is used to strengthen your immunity. Vitamin B1 also helps to prevent sickness from various infections.

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