you should know which foods contain vitamin B1 and what USANA products contain Vitamin B1.
What Foods contain Vitamin B1 ?
Food sources of thiamin include whole grains, meat, and fish . Breads, cereals, and infant formulas in the United States and many other countries are fortified with thiamin .The most common sources of thiamin in the U.S. diet are cereals and bread . Pork is another major source of the vitamin. Dairy products and most fruits contain little thiamin . About half of the thiamin in the U.S. diet comes from foods that naturally contain thiamin; the remainder comes from foods to which thiamin has been added .
Heating foods containing thiamin can reduce their thiamin content. For example, bread has 20%–30% less thiamin than its raw ingredients, and pasteurization reduces thiamin content (which is very small to begin with) in milk by up to 20% . Because thiamin dissolves in water, a significant amount of the vitamin is lost when cooking water is thrown out . Processing also alters thiamin levels in foods; for example, unless white rice is enriched with thiamin, it has one tenth the amount of thiamin in unenriched brown rice .
Data on the bioavailability of thiamin from food are very limited . Some studies do show, however, that thiamin absorption increases when intakes are low.
Several food sources of thiamin are listed in following table.
|Rice, white, long grain, enriched, parboiled, ½ cup||1.4||117|
|Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving||1.2||100|
|Egg noodles, enriched, cooked, 1 cup||0.5||42|
|Pork chop, bone-in, broiled, 3 ounces||0.4||33|
|Trout, cooked, dry heat, 3 ounces||0.4||33|
|Black beans, boiled, ½ cup||0.4||33|
|English muffin, plain, enriched, 1 muffin||0.3||25|
|Mussels, blue, cooked, moist heat, 3 ounces||0.3||25|
|Tuna, Bluefin, cooked, dry heat, 3 ounces||0.2||17|
|Macaroni, whole wheat, cooked, 1 cup||0.2||17|
|Acorn squash, cubed, baked, ½ cup||0.2||17|
|Rice, brown, long grain, not enriched, cooked, ½ cup||0.1||8|
|Bread, whole wheat, 1 slice||0.1||8|
|Orange juice, prepared from concentrate, 1 cup||0.1||8|
|Sunflower seeds, toasted, 1 ounce||0.1||8|
|Beef steak, bottom round, trimmed of fat, braised, 3 ounces||0.1||8|
|Yogurt, plain, low fat, 1 cup||0.1||8|
|Oatmeal, regular and quick, unenriched, cooked with water, ½ cup||0.1||8|
|Corn, yellow, boiled, 1 medium ear||0.1||8|
|Milk, 2%, 1 cup||0.1||8|
|Barley, pearled, cooked, 1 cup||0.1||8|
|Cheddar cheese, 1½ ounces||0||0|
|Chicken, meat and skin, roasted, 3 ounces||0||0|
|Apple, sliced, 1 cup||0||0|
*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for thiamin on the new Nutrition Facts and Supplement Facts labels and used for the values in Table 2 is 1.2 mg for adults and children age 4 years and older . FDA required manufacturers to use these new labels starting in January 2020, but companies with annual sales of less than $10 million may continue to use the old labels that list a thiamin DV of 1.5 mg until January 2021 [11,13]. FDA does not require food labels to list thiamin content unless thiamin has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
The U.S. Department of Agriculture’s (USDA’s) FoodData Central website  lists the nutrient content of many foods and provides a comprehensive list of foods containing thiamin arranged by nutrient content and by food name.
Here’s the complete list of foods high in vitamin B1. 
Three ounces of beef steak provides you with 7% of your daily value (DV) of vitamin B1. On the other hand, beef liver contains more thiamine, and one serving of this type of meat will give you around 10% of the recommended DV of this essential nutrient. Moreover, beef is known for its high iron content, and it’s an excellent source of other essential nutrients, such as B12, zinc, and selenium.
Besides in beef, vitamin B1 can be found in other common meats. Thiamine concentration is even higher in pork than in beef since three ounces of broiled pork chop serve 27% of your DV of vitamin B1. This type of meat is also a great source of other B vitamins and some important minerals, like selenium and zinc.
This low-mercury fish can bring you a number of health benefits as it is rich in protein, omega-3 fatty acids, and vitamin D. Also, one serving (3.5 oz) of cooked salmon has 18% of your daily value of vitamin B1.
Three ounces of cooked mussels contain 20% of your DV of vitamin B1. In addition to belonging to foods with vitamin B2, they are also high in protein, B12, and minerals such as iron, phosphorus, manganese, and selenium.
A three-ounce serving of cooked tuna provides you with 13% of the recommended daily value of vitamin B1. Although it is also a good source of omega-3 fatty acids, vitamin D, and selenium, you should be aware that it is often contaminated with mercury as well as with other toxins.
Being rich in 3-omega fatty acids and protein, this freshwater fish is considered to be very healthy. It’s also one of vitamin B6 foods, and it’s high in vitamin B1. If you eat three ounces of cooked trout, you will get 27% of your DV of this important nutrient.
Black beans, also known as turtle beans, are classified as legumes, which are generally high in protein and fiber. They also contain various B vitamins, including thiamine. Half a cup of boiled black beans serves 27% of your daily value of vitamin B1.
Acorn squashes also belong to foods high in vitamin B1 as half a cup of baked squash can provide you with 13% of your DV of thiamine. A good thing about this vegetable is that it is cholesterol free while it’s rich in numerous vitamins and minerals. For example, acorn squashes are great sources of vitamin C and vitamin A.
In one cup of cooked whole wheat macaroni, you will get 13% of your daily value of thiamine. In addition, this type of pasta is a great source of fiber. Some brands of macaroni are also enriched with iron.
Sunflower seeds are great sources of vitamin B1. Just one ounce of toasted seeds has 7% of the recommended DV of thiamine. Furthermore, they contain other B-complex vitamins and have a high vitamin E content. Copper, manganese, and selenium are just some of the minerals they contain.
Whole grains are an important source of various nutrients, and one way to include them in your diet is to eat whole wheat bread. This is a good option since this type of bread is low in fat and cholesterol, while it can provide you with a number of minerals and fiber. When it comes to vitamin B1, one slice of this bread gives you 7% of your DV of thiamine.
Foods rich in vitamin B1 also include grains such as barley. In one cup of this cereal, you’ll get 7% of your daily value of this vitamin. Furthermore, barley is an excellent source of fiber and some essential minerals, like manganese and selenium.
Corn is a great source of fiber. In addition, it is rich in minerals and vitamins. For example, one medium ear contains 7% of the recommended value of vitamin B1. It’s also a good source of other B-complex vitamins such as B5, B6, and B9.
This whole-grain rice also belongs to foods that contain vitamin B1. Half a cup of cooked brown rice has 7% of your DV of thiamine. In addition, it contains other B-complex vitamins such as riboflavin, niacin, vitamin B5, and vitamin B6.
Oatmeal is a great choice for a healthy breakfast as it has a high fiber content and it’s rich in numerous minerals including magnesium, zinc, and iron. Also, it’s a good source of vitamins A, B1, and B6. Half a cup of oatmeal gives you 7% of the daily value of thiamine.
Dairy products are vitamin B1 foods sources as well. A cup of milk serves 7% of your DV of thiamin, and it’s the same story with plain yogurt. Not only is milk one of the best sources of calcium, but it’s also rich in other B vitamins, including vitamin B12 and riboflavin.
Many minerals and vitamins are often added to breakfast cereals. One serving of cereals can contain even 100% of the recommended daily value of thiamine, but this depends on the brand. However, they often have a high sugar content, so choose those that don’t contain more than 5 g of sugar per serving.
White rice usually contains added vitamins, including vitamin B1. That’s why it can be considered to belong to vitamin B1 rich foods. Half a cup of enriched white rice will provide you with an amazing 73% of your daily value of thiamine. However, it is extremely low in fiber when compared to brown rice.
Egg noodles are another example of fortified food. They are a good source of many B-complex vitamins, including thiamine, riboflavin, and folate. One cup of cooked, enriched egg noodles contains 33% of your DV of vitamin B1.
Enriched English muffins are rich in thiamine. One plain muffin will cover 20% of your daily value of vitamin B1. They are also a good source of other B vitamins, such as riboflavin, niacin, and folate.
Recommended Daily Intake
The Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies established the recommended dietary allowances (RDA) for all the nutrients, including thiamine. RDA is an average daily intake that should meet healthy people’s nutrient requirements. You should always try to avoid supplements and instead add vitamin B1 foods to your daily diet.
The recommended daily intake of vitamin B1 is different depending on age and sex, as follows:
- From birth to 6 months – 0.2 mg
- From 7 to 12 months – 0.3 mg
- From 1 to 3 years – 0.5 mg
- From 4 to 8 years – 0.6 mg
- From 9 to 13 years – 0.9 mg
- From 14 to 18 years – 1.2 mg (male) and 1.0 mg (female)
- 19+ years – 1.2 mg (male) and 1.1 mg (female)
Pregnant women and women who are breastfeeding need more thiamine on a daily basis regardless of their age. Their recommended dietary allowance for vitamin B1 is 1.4 mg.
Which USANA Products contain Vitamin B1 ?
I would like to recommend the
Vita Antioxidant™ offers a broad spectrum of vitamins and antioxidants using USANA InCelligence Technology®—a cutting-edge formula capable of unlocking cellular-communication codes that activate your cells’ natural ability to protect and renew themselves.*
- Nourishes cells with a broad range of essential vitamins and antioxidants*
- Protects against oxidative stress by proactively stimulating the production of endogenous antioxidants such as glutathione and superoxide dismutase (SOD)*
- Renews healthy cellular functions by promoting a natural mitochondrial, free-radical-neutralizing process known as mitophagy*
- Excellent source of vitamins B6 and B12, thiamin, riboflavin, niacin, biotin, pantothenic acid, and folate—all of which are essential to many aspects of our health*
- Contains a unique Poly C® vitamin C blend, which provides higher levels of vitamin C in plasma than ascorbic acid alone*
- Contains advanced levels of vitamin D to support whole-body health*
For more information about Vitamin B1 in USANA Health Product, please click here:
 – https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
 – https://medalerthelp.org/vitamin-b1-foods/