Top 15 Thiamine Foods + 6 Benefits & Recipes

Thiamine foods - Dr. Axe Eating a variety of thiamine foods has many benefits, both for physical and mental health. The human body does not produce its own thiamine; therefore it must be ingested from foods in the diet. Unlike other nutrients that can sometimes hard to get enough of, such as vitamin D or magnesium, thiamine is usually pretty easy to acquire from foods, assuming you eat enough calories overall — making thiamine deficiency easy to overcome.

What is the best source of thiamine? Some of the healthiest thiamine-rich foods include yeasts (like nutritional yeast), sea vegetables, certain whole grains, green veggies like asparagus and peas, seeds, beans, and fish. Benefits of eating thiamine foods include gaining more energy, staying focused and alert, protecting your memory, lifting your mood, and protecting your heart.

What Is Thiamine? Why Is It Important?

Thiamine (sometimes spelled as thiamin) is also known as vitamin B1 and is a water-soluble vitamin that’s commonly found in many plant and animal-derived foods. As a water-soluble vitamin, thiamine rapidly breaks down once it’s consumed and is flushed from the body more easily than fat-soluble vitamins, which can accumulate. Thiamine is stored primarily in the liver, but storage only lasts at most 18 days — which is why you need to consume thiamine foods regularly.