Vitamin B1 is also called as "thiamine" and it is a water soluble vitamin.
As it is a water soluble vitamin so, it is lost easily while cooking. If you soak rice or any vitamin B1 food and afterwards you throw away the soaked water and use rice or any vitamin B1 food then it is already lost. B1 leach out from food into water and when you are throwing water you are actually throwing away B1.
B1 is the first B vitamin and rice is the top vitamin B1 source followed by egg noodles and trout. Have a look at the list below to know top 10 vitamin B1 food and how much Daily Value (DV) they provide.
Source Of Vitamin B1
Here are top 10 vitamin B1 foods. Check out the list so that next time you cook carefully any dish which is a source of vitamin B1.
1. Rice
Rice are a good source of vitamin B1. Half cup of enriched rice provides 117% DV. Enriched rice are the ones in which vitamin B1 is added during processing so, check out the rice you are consuming, are they also enriched? If they are enriched then they are a great source of vitamin B1.
2. Breakfast Cereals And Egg Noodles
Breakfast cereals are given in servings and 1 serving of 100% DV for thiamin enriched cereals provide 100% DV. 1 cup of enriched egg noodles provide 42% DV.
Both of these are enriched which means B1 is added to them during processing. As B1 is a water soluble vitamin, therefore it is lost easily during processing and that's why it s added back in food in the last step.
If you don't eat these enriched foods, then you don't have to worry because we have mentioned below vitamin B1 foods which are not enriched.
3. Trout
Trout is a seafood and 3 ounces of it provides 33% DV so, it's a good source of vitamin B1 for those who like seafood.
4. Black Beans
Black beans are a good vitamin B1 food as only half cup of them provides 33% DV. Equal to trout so, if you don't like seafood, here is a good vitamin B1 food which you can eat instead.
5. Mussels
3 ounces of mussels provide 25% DV so, it's a good source of vitamin B1 and therefore is on the fifth number in the list of vitamin B1 foods.
Summary
Rice is the best source of vitamin B1 but enriched one's. Enriched breakfast cereals and egg noodles are also good vitamin B1 foods but if you don't eat them, don't worry there are other options as well. Trout, black beans, and mussels are also among best vitamin B1 food. Trout and black beans contains equal amount of B1 while mussels contains lower than that amount but still is the fifth best source of vitamin B1. Cooking can destroy B1 and it also leaches easily into the water and is lost. Most common example of it is when you soak rice, you often throw water but with this water you are also throwing B1 because it has been leached from rice to water and so, is lost.
0 Comments