Thiamin (or thiamine), also known as vitamin B-1, is a water-soluble vitamin that tissues in the body need to function properly. It was the first B vitamin that scientists discovered, so they appropriately named it vitamin B-1. Similar to other B vitamins, thiamine helps the body convert food into energy. It also plays a role in energy metabolism and, as a result, development, growth, and cell function. 

How Much Thiamin Do You Need Every Day?

According to registered dietitians, the recommended daily allowance (RDA) of thiamin is different for men and women. Men who are ages 19 and older should consume 1.2 milligrams (mg) of thiamin per day. Women in that same age bracket should aim for 1.1 mg of thiamin per day; however, lactating or pregnant women need slightly more at 1.4 mg per day. 

There are select populations at greater risk of thiamin deficiency than others. For example, people with HIV or AIDS, elderly people, diabetics, and people who chronically consume alcohol have a higher risk. Long-term thiamin deficiency can increase the risk of Wernicke-Korsakoff syndrome, which can be life-threatening. People undergoing dialysis for kidneys or taking loop diuretics are also at risk of thiamin deficiency. 

Fortunately, thiamin deficiency is fairly uncommon in most of the developed world. It’s quite rare in adults, but it can happen. Should you need to increase thiamin levels, focus on the following foods. 

Sunflower Seeds

A mere one ounce of roasted sunflower seeds supplies the body with 35% of the RDA of thiamine. Sunflower seeds also provide niacin, healthy fats, and vitamin E, which is an important antioxidant. When you choose sunflower seeds, opt for the unsalted varieties to keep sodium intake down.

Black Beans

There are numerous reasons to keep black beans as a staple in your pantry. For starters, they are rich in plant-based protein, magnesium, iron, and fiber. Additionally, one cup of cooked black beans offers 35% of the RDA of thiamin, so don’t avoid these versatile, nutritional powerhouses. 

Flax Seeds

The mighty fiber superstars are here! Flax seeds are some of the richest sources of fiber and plant-based omega-3 fatty acids, and one ounce provides 39% of the RDA of thiamin. When purchasing flax seeds, it’s best to buy ground flax seeds, because it’s easier for the body to digest them compared to whole flax seeds. You can add ground flax seeds to muffin recipes, oatmeal, energy bites, or smoothies. 

Navy Beans

The average American only consumes 15 grams of fiber per day or less, which is below the RDA. Adult men should consume 38 grams of fiber and adult women should consume 25 grams per day. One cup of cooked navy beans offers 19 grams of fiber, but it also brings 36% of the RDA of thiamin to the table. 

Acorn Squash

Acorn squash is primarily available during the fall and winter months and it’s rich in a variety of antioxidants. It has a vibrant color and sweet flavor that pairs well with assertive spices. In addition to the antioxidants and impressive fiber content, it also contains a lot of thiamin, with one cup offering 29% of the RDA.

Asparagus

Looking to increase thiamin intake while simultaneously beating belly bloat? Look no further than asparagus spears. One cup of cooked asparagus will get you 24% of the RDA of thiamin and a hefty amount of asparagine, which is what colors asparagus green. Asparagine also acts as a natural diuretic, which may potentially reduce water retention. 

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People seem to be obsessed with B vitamins, more specifically Vitamin B12. This vitamin helps to maintain healthy nerve function and efficient metabolism. What about the other B-vitamins, though? B vitamins are integral for healthy growth and development, and you may experience muscle and nerve problems without them in your diet.

Where Do You Get B Vitamins?

Most people rely solely on animal products to obtain their daily dose of B vitamins. This is primarily because they are abundant in foods like dairy products, fish, turkey, eggs, red meat, and poultry. However, it is just as easy and more beneficial to get B vitamins from plant-based sources.

The same misconception exists when it comes to getting enough protein in your diet. You can easily get enough protein by solely consuming plant-based foods. The same is true for getting your B vitamins. You’ll find all the B vitamins and where you can get them below.

Vitamin B1 (Thiamin)

This vitamin works to maintain healthy hair, boost brain function, and aid with the metabolism of carbohydrates. Thiamin also helps with energy production. You can find thiamin in nutritional yeast, beans, pine nuts, peas, hibiscus tea, cilantro, watermelon, acorn squash, sunflower seeds, tahini, spirulina, and asparagus.

Vitamin B2 (Riboflavin)

Vitamin B2 works in conjunction with other B vitamins to aid red blood cell production. It also helps convert food to energy and break down carbohydrates. You can find riboflavin in green leafy vegetables, almonds, sesame seeds, mushrooms, buckwheat, and quinoa.

Vitamin B3 (Niacin)

Niacin is a water-soluble vitamin that has been extensively studied. It helps to maintain a healthy cardiovascular system and works to balance blood cholesterol levels. It also helps with brain function and maintains healthy skin. Niacin can be found in avocados, beans, potatoes, durian fruit, tomatoes, chia seeds, wild rice, green peas, sunflower seeds, barley, and mushrooms.

Vitamin B5 (Pantothenic Acid)

This vitamin is necessary for healthy hormone and cholesterol (the good kind) production. Additionally, it helps the body metabolize food and works to improve your focus. Vitamin B5 is found in sweet potatoes, paprika, nutritional yeast, broccoli, avocados, tomatoes, kale, cabbage, lentils, and beans.

Vitamin B6 (Pyridoxine)

Pyridoxine has been known to relieve anxiety by aiding the conversion of tryptophan, an amino acid, to niacin and serotonin for better nerve function. This vitamin also helps to improve your sleep cycle, mood, immune function, and works to naturally maintain homeostasis. It is found in garlic, sage, kale, collards, figs, pistachios, spirulina, chia seeds, beans, avocados, bananas, watermelon, almonds, chickpeas, beans, all squash, artichokes, and green beans.

Vitamin B7 (Biotin)

Much like niacin, biotin plays a key role in healthy hormone and cholesterol production. It also works to reduce blood sugar levels by synthesizing glucose. Additionally, biotin helps break down fatty acids, which is necessary for healthy hair, skin, and nails. You can find it in almonds, chia seeds, onions, oats, tomatoes, carrots, walnuts, beans, and sweet potatoes.

Vitamin B9 (Folate)

Folate and folic acid are not the same. Folic acid is a synthetic B vitamin found in dietary supplements and fortified foods, meaning it can be difficult for the body to process. This is why consuming plant-based foods that contain folate is more beneficial than taking the synthetic form. It works with vitamins B12 & C to successfully utilize proteins. It also helps with brain development, red blood cell formation, and can help prevent birth defects. It is found in lentils, beets, asparagus, broccoli, beans, leafy vegetables, nutritional yeast, artichokes, cantaloupe, walnuts, flaxseeds, cauliflower, tahini, peas, okra, celery, hazelnuts, and leeks.

Vitamin B12 (Cobalamin)

This B vitamin is necessary for healthy nerve function and red blood cell production. It also works to prevent depression, aids digestion, improves your iron uptake, and is optimal for brain function. You can find it in spirulina (the best source), nutritional yeast, some vegan protein powders, fortified almond milk, and fortified coconut milk.

As you can see, you can get your B vitamins from plant-based foods. Your body will have a much easier time processing these B vitamins because plant-based foods are much easier to digest!

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