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Top 8 Foods High in Thiamin for Healthy Brain Cells, Energy Metabolism & Nervous System Functions

Updated on June 29, 2018
James Foglio profile image

James is a current freelance writer. He earned his Bachelor of Arts from Southern New Hampshire University in English & Creative Writing.

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8. Green Soybeans

In 1 cup (256 grams) of green soybeans, there are 376 calories, 17 grams of total fat, 2 grams of saturated fat, 38 milligrams of sodium, 28 grams of total carbohydrates, 11 grams of dietary fiber and 33 grams of protein. For vitamins, there is 476 IU of vitamin A (9% of daily value), 74.2 milligrams of vitamin C (124% of daily value), 1.1 milligrams of thiamin (74% of daily value), .4 milligrams of riboflavin (26% of daily value), 4.2 milligrams of niacin (21% of daily value), .2 milligrams of vitamin B6 (8% of daily value), 422 micrograms of folate (106% of daily value) and .4 milligrams of pantothenic acid (4% of daily value).


For minerals, there are 504 milligrams of calcium (50% of daily value), 9.1 milligrams of iron (50% of daily value), 166 milligrams of magnesium (42% of daily value), 497 milligrams of phosphorus (50% of daily value), 1,587 milligrams of potassium (45% of daily value), 2.5 milligrams of zinc (17% of daily value), .3 milligrams of copper (16% of daily value), 1.4 milligrams of manganese (70% of daily value) and 3.8 micrograms of selenium (5% of daily value). For fatty acids, there are 963 milligrams of the omega-3 fatty acids and 7,226 milligrams of omega-6 fatty acids per serving.

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7. Extra Lean Ham

In 1 cup (140 grams) of lean ham, there are 168 calories, 6 grams of total fat, 2 grams of saturated fat, 53 milligrams of cholesterol, 1,757 milligrams of sodium and 26 milligrams of protein. For vitamins, there are .2 milligrams of vitamin E (1% of daily value), 1.2 milligrams of thiamin (78% of daily value), .3 milligrams of riboflavin (19% of daily value), 7.4 milligrams of niacin (37% of daily value), .6 milligrams of vitamin B6 (32% of daily value), 8.4 micrograms of folate (2% of daily value), 1.1 micrograms of vitamin B12 (19% of daily value), .7 milligrams of pantothenic acid (7% of daily value), 98.3 milligrams of choline and 6.6 milligrams of betaine.


For minerals, there are 8.4 milligrams of calcium (1% of daily value), 1.3 milligrams of iron (7% of daily value), 23.8 milligrams of magnesium (6% of daily value), 314 milligrams of phosphorus (31% of daily value), 510 milligrams of potassium (15% of daily value), 2.7 milligrams of zinc (18% of daily value), .1 milligrams of copper (6% of daily value) and 20.3 micrograms of selenium (29% of daily value). For fatty acids, there are 42 milligrams of the omega-3 fatty acids and 504 milligrams of the omega-6 fatty acids per serving. Honey hams are delicious, but are quite high in sodium. Cut back on the serving size, and try to eat plenty of fruits and vegetables throughout your day-to-day diet.

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6. Quaker's Instant Oatmeal

In 100 grams of Quaker's Instant Oatmeal, there are 365 calories, 7 grams of total fat, 1 gram of saturated fat, 278 milligrams of sodium, 67 grams of total carbohydrates, 10 grams of dietary fiber, 1 gram of sugar and 13 grams of protein. For vitamins, there is 3,928 IU of vitamin A (79% of daily value), .6 milligrams of vitamin E (3% of daily value), 3.2 micrograms of vitamin K (4% of daily value), 1.2 milligrams of thiamin (78% of daily value), 1.3 milligrams of riboflavin (78% of daily value), 15.7 milligrams of niacin (79% of daily value), 1.6 milligrams of vitamin B6 (78% of daily value), 315 micrograms of folate (79% of daily value) and .7 milligrams of pantothenic acid (7% of daily value).


For minerals, there are 393 milligrams of calcium (39% of daily value), 29.4 milligrams of iron (163% of daily value), 134 milligrams of magnesium (34% of daily value), 452 milligrams of phosphorus (45% of daily value), 375 milligrams of potassium (11% of daily value), 3 milligrams of zinc (20% of daily value), .3 milligrams of copper (15% of daily value), 4.2 milligrams of manganese (210% of daily value) and 33.2 micrograms of selenium (47% of daily value). For fatty acids, there are 123 milligrams of the omega-3 fatty acids and 2,707 milligrams of the omega-6 fatty acids per serving.

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5. Macadamia Nuts

In 100 grams of raw macadamia nuts, there are 718 calories, 76 grams of total fat, 12 grams of saturated fat, 5 milligrams of sodium, 14 grams of total carbohydrates, 9 grams of dietary fiber, 5 grams of sugar and 8 grams of protein. For vitamins, there are 1.2 milligrams of vitamin C (2% of daily value), .5 milligrams of vitamin E (3% of daily value), 1.2 milligrams of thiamin (80% of daily value), .2 milligrams of riboflavin (10% of daily value), 2.5 milligrams of niacin (12% of daily value), .3 milligrams of vitamin B6 (14% of daily value), 11 micrograms of folate (3% of daily value) and .8 milligrams of pantothenic acid (8% of daily value).


For minerals, there are 85 milligrams of calcium (9% of daily value), 3.7 milligrams of iron (20% of daily value), 130 milligrams of magnesium (33% of daily value), 188 milligrams of phosphorus (19% of daily value), 368 milligrams of potassium (11% of daily value), 1.3 milligrams of zinc (9% of daily value), .8 milligrams of copper (38% of daily value), 4.1 milligrams of manganese (207% of daily value) and 3.6 micrograms of selenium (5% of daily value). For fatty acids, there are 206 milligrams of the omega-3 fatty acids and 1,296 milligrams of the omega-6 fatty acids per serving.

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4. Bacon

In 1 oz. (28 grams) of bacon, there are 87 calories, 8 grams of total fat, 1 gram of saturated fat, 410 milligrams of sodium, 2 grams of total carbohydrates, 1 gram of dietary fiber and 3 grams of protein. For vitamins, there are 1.9 milligrams of vitamin E (10% of daily value), 1.2 milligrams of thiamin (82% of daily value), .1 milligrams of riboflavin (8% of daily value), 2.1 milligrams of niacin (11% of daily value), .1 milligrams of vitamin B6 (7% of daily value), 11.8 micrograms of folate (3% of daily value) and 12.6 milligrams of choline.


For minerals, there are 6.4 milligrams of calcium (1% of daily value), .7 milligrams of iron (4% of daily value), 5.3 milligrams of magnesium (1% of daily value), 19.6 milligrams of phosphorus (2% of daily value), 47.6 milligrams of potassium (1% of daily value), .1 milligrams of zinc (1% of daily value), .1 milligrams of manganese (3% of daily value) and 2.1 micrograms of selenium (3% of daily value). For fatty acids, there are 472 milligrams of the omega-3 fatty acids and 3,851 milligrams of the omega-6 fatty acids per serving.

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3. Whole Grain Total Cereal

In 3/4 cup (30 grams) of General Mill's whole grain Total cereal, there are 100 calories, 1 gram of total fat, 190 milligrams of sodium, 23 grams of total carbohydrates, 3 grams of dietary fiber, 5 grams of sugar and 2 grams of protein. For vitamins, there is 500 IU of vitamin A (9% of daily value), 60 milligrams of vitamin C (100% of daily value), 39.9 IU of vitamin D (10% of daily value), 13.5 milligrams of vitamin E (67% of daily value), 1.5 milligrams of thiamin (100% of daily value), 1.7 milligrams of riboflavin (100% of daily value), 20 milligrams of niacin (100% of daily value), 2 milligrams of vitamin B6 (100% of daily value), 400 micrograms of folate (100% of daily value), 6 micrograms of vitamin B12 (100% of daily value), 10 milligrams of pantothenic acid (100% of daily value), 5.7 milligrams of choline and 50.4 milligrams of betaine.


For minerals, there are 1,000 milligrams of calcium (100% of daily value), 18 milligrams of iron (100% of daily value), 24 milligrams of magnesium (6% of daily value), 80.1 milligrams of phosphorus (8% of daily value), 90 milligrams of potassium (3% of daily value), 15 milligrams of zinc (100% of daily value), .1 milligrams of copper (4% of daily value) and 1.2 micrograms of selenium (2% of daily value). For fatty acids, there are 13.8 milligrams of the omega-3 fatty acids and 196 milligrams of the omega-6 fatty acids per serving. If an individual dislikes the whole grain Total cereal, Multi-Grain Cheerios are another good option.

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2. Yeast Extract Spread

In 1 ounce (28 grams) of yeast extract spread, there are 44 calories, 1008 milligrams of sodium, 3 grams of total carbohydrates, 1 gram of dietary fiber and 8 grams of protein. For vitamins, there are 2.7 milligrams of thiamin (181% of daily value), 4 milligrams of riboflavin (235% of daily value), 27.2 milligrams of niacin (136% of daily value), .4 milligrams of vitamin B6 (18% of daily value), 283 micrograms of folate (71% of daily value), .1 micrograms of vitamin B12 (2% of daily value) and 18.2 milligrams of choline.


For minerals, there are 24.1 milligrams of calcium (2% of daily value), 1 milligram of iron (6% of daily value), 50.4 milligrams of magnesium (13% of daily value), 29.1 milligrams of phosphorus (3% of daily value), 728 milligrams of potassium (21% of daily value), .6 milligrams of zinc (4% of daily value), .1 milligrams of copper (4% of daily value) and 5 micrograms of selenium (7% of daily value). There are no omega fatty acids in this food. Furthermore, yeast extract spread is quite high in sodium. Less than 1 oz. of this food can still provide a sufficient amount of thiamin.

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1. Rice Bran, Crude

In 1 cup (118 grams) of rice bran (crude), there are 373 calories, 25 grams of total fat, 5 grams of saturated fat, 6 milligrams of sodium, 59 grams of total carbohydrates, 25 grams of dietary fiber, 1 gram of sugar and 16 grams of protein. For vitamins, there are 5.8 milligrams of vitamin E (29% of daily value), 2.2 micrograms of vitamin K (3% of daily value), 3.2 milligrams of thiamin (217% of daily value), .3 milligrams of riboflavin (20% of daily value), 40.1 milligrams of niacin (201% of daily value), 4.8 milligrams of vitamin B6 (240% of daily value), 74.3 micrograms of folate (19% of daily value), 8.7 milligrams of pantothenic acid (87% of daily value) and 38 milligrams of choline.


For minerals, there are 67.3 milligrams of calcium (7% of daily value), 21.9 milligrams of iron (122% of daily value), 922 milligrams of magnesium (230% of daily value), 1,979 milligrams of phosphorus (198% of daily value), 1,753 milligrams of potassium (50% of daily value), 7.1 milligrams of zinc (48% of daily value), .9 milligrams of copper (43% of daily value), 16.8 milligrams of manganese (838% of daily value) and 18.4 micrograms of selenium (26% of daily value). For fatty acids, there are 373 milligrams of the omega-3 fatty acids and 8,428 milligrams of the omega-6 fatty acids per serving.


In conclusion, yeast extract spread, rice bran, bacon, lean ham, whole grain total cereal, macadamia nuts, green soybeans and Quaker's Instant Oatmeal are all excellent sources of thiamin. Other notable sources of vitamin B1 include beef, liver, peas, sunflower seeds, other whole grain foods, lamb, yellowfin tuna, salmon, beans and other different types of vegetables. Being able to sustain a normal appetite is one good sign of a diet with enough thiamin. The Recommended Dietary Allowance (RDA) of this vitamin for adult men between the ages of 9 and 50 is 1.2 milligrams and for women, the RDA is 1.1 milligrams.


There is no known tolerable upper intake limit for this vitamin. Deficiency symptoms of thiamin include nerve damage, muscle cramps, depression, weaker muscles and low energy. If a diet low in thiamin is sustained for too long, an individual can develop beriberi, which is a rare disease affecting the circulatory system. It can lead to a loss in appetite, shortness in breath, swollen legs and even cause heart failure. Overdose symptoms of this vitamin include heart palpitations, restlessness, higher blood pressure and persistent headaches.

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References


Bauer, J. (2005). The complete idiot's guide to total nutrition (4th ed.). New York, New York: Penguin Group.


Biagioli, B. (2012). Advanced concepts of personal training. Coral Gables, Florida: National Council on Strength & Fitness.


Keller, L. (2000). The men's health hard-body plan: the ultimate 12-week program for burning fat and building muscle. Emmaus, Pennsylvania: Rodale, Inc.


Raw nutrition facts & calories. (2014). SELFNutritionData. Retrieved from http://nutritiondata.self.com/

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© 2018 James Foglio

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