How to Increase Vitamin B1 Thiamine Intake

Vitamin B1 thiamine aids our bodies in the healthy functioning of the nervous and circulatory systems, the heart and muscles. It is a water soluble vitamin that helps your body draw energy from the metabolism of carbohydrates. We don't store much Vitamin B1 thiamine in our bodies and it leaves our systems very quickly. Be sure you are getting enough of this important nutrient.

Instructions

• 1

  Eat wheat germ cereal for breakfast. One cup typically provides about 4.5mg of thiamine. Other kinds of breakfast cereals will also be fortified with vitamins including thiamine and you'll find .5 to 2mg in each cup. The milk on your cereal will increase your intake just a bit more--.05mg per half cup.

• 2

  Eat long grain rice. Cooked brown long grain rice has about 2mg per cup and white will have about .26mg.

• 3

  Prepare and eat lean pork for dinner. 3 oz will provide .70mg of thiamine.

• 4

  Consume beans which are a good source of thiamine. Half a cup of black beans will give you .21mg; Navy beans, .19mg.

• 5

  Eat nuts and seeds. An ounce of sunflower seeds has .60mg of thiamine; cashews have .15mg per half cup; peanuts contain .10mg per half cup; and soy nuts provide .20mg of thiamine per half cup.

• 6

  Eat vegetables and fruits that provide thiamine. A medium baked potato will give you .22mg, peas .23 per half cup, spinach .09mg per half cup, an orange has .10mg, and half a cantaloupe has .11mg.

• 7

  Start eating wheat bread instead of white bread. Wheat will provide .10mg per slice. If you just can't give up your white bread, purchase it enriched with vitamins including thiamine.