Foods High in Thiamine

Thiamine is generally a water soluble vitamin that is necessary for the metabolic activities of the body and it is also called for as an energy producer of the body. This vitamin is very important in affecting the way the nervous systems works. The work of the thiamine vitamin is to transfer the carbohydrates into useful energy and to covert it into muscles. This is done by the acids that burn them and convert into blood sugars by using nerve cells. This forms the basic energy source for the body and builds up into muscles. So the supply of this thiamine is much more important in our life.

Such an important vitamin should be supplied to the body regularly to avoid the ill effects of its deficiency such as ulcer, depression, mental problems, problems in taking food and so on. So foods rich in this vitamin should be taken regularly to avoid its deficiency and thus maintain a healthy body. This important thiamine vitamin is highly present in foods like legumes, peas, beef, pork, nuts and cereal grains. Through they are present in the natural foods; they can be destroyed when the food is over cooked. The vitamin can be saved thus by less usage of water while cooking vegetables and the liquid can be used for soups and gravy.

The daily requirement of this vitamin is 1mg per day that is almost available in all natural foods. It is also like the higher the calorie intake then more thiamine is required to process them. Some of the foods that are highly rich in thiamine are Brewer’s yeast, Quorn, breakfast cereal, wheat germ, peas, kidney, liver pate, nuts baked potato, spaghetti, whole meal bread, liver and so on have considerable amount of this vitamin thiamine. Thiamine is found in various foods but in low concentrations. To mention, pork and yeast are the main sources that are highly filled with thiamine. Cereals also have a good concentration of these vitamins. In addition to that whole cereals have more concentration of thiamine than the refined ones due to the reason that these thiamine vitamins are present much more in the outer layers of the cereals and also in the germ. To be specific, 100gm of wheat contains about 0.55 mg of this vitamin. Oatmeal, Sun flower seeds, kale, potatoes, liver oranges, cauliflower, brown rice and eggs also supply sufficient amounts of thiamine.