Vitamin B1: 7 foods rich in thiamine every day

Vitamin B1 (thiamine) is small, but its impact is big: it supports enzymes that convert glucose into usable energy. That’s why the brain and nervous system can notice quickly when intake is low. In the video, Dr. Ken Berry reviews foods that provide high B1 per practical serving size and shares simple ways to avoid coming up short.

What thiamine (B1) does

B1 is central to energy metabolism. If cells can’t use glucose efficiently, high-demand tissues suffer first—especially nerves and the brain. The video mentions common symptoms seen with deficiency:

Fatigue and a constant “low battery” feeling
Brain fog or trouble concentrating
Neuropathy-like symptoms (tingling or nerve discomfort), especially if the deficit persists

These symptoms can have many causes, but if they overlap with a low-quality diet or higher-risk habits, B1 is worth checking.

Another practical point: when your diet is heavy in refined carbohydrates, the body leans harder on pathways that require thiamine. That doesn’t mean carbs are automatically bad, but it does mean a processed, high-sugar pattern can increase the chance that your intake and your needs drift apart.

The 7 highest-B1 foods from the video

The list uses amounts per 100 g, but what matters most is how you make it workable in your week.

1) Pork chops

Presented as the standout source: roughly 0.96 mg per 100 g. One serving can cover daily needs.

How to use it:

Pan-seared with vegetables and roasted potatoes
Stir-fried strips with peppers and rice

2) Pork liver

Less popular, but very dense in B vitamins. If the flavor is difficult, start with small amounts mixed into stews or meatballs.

3) Sunflower seeds

A strong plant option (about 1.48 mg per 100 g), with an important note in the video: bioavailability may not match animal sources.

Practical tip: toast them or choose sprouted-and-toasted options for better tolerance.

4) Macadamia nuts

Another plant option (about 1.19 mg per 100 g). The video mentions that some anti-nutrients can reduce access to nutrients if not prepared well.

How to use them:

A measured handful as a planned snack
Chopped into salads for energy without ultra-processed foods

5) Pine nuts

Listed as another plant source (about 0.85 mg per 100 g). Use as a topping for salads or soups.

6) Trout

Highlighted as a fish that’s unusually good for B1 (about 0.43 mg per 100 g).

7) Tuna

A practical option (about 0.38 mg per 100 g). If it works for you, 1–3 cans per week can add up.

How much and how often: a simple rule

The video mentions a helpful idea: you can store only a limited reserve, around 10 days. That suggests you don’t need daily perfection, but you do need weekly regularity.

A practical rule:

If you eat pork, include 2–3 servings per week
If you don’t eat pork (preference or religious reasons), rotate fish with plant options, paying attention to portions

Watch processing: the bacon example

The video explains that bacon isn’t a great B1 source because curing, smoking, and high heat reduce its content substantially. The broader lesson is straightforward: the more processed and repeatedly heated the food, the more likely micronutrients are to drop.

Practical tip: if your goal is B1, prioritize fresh cuts and simple cooking methods (pan, oven, gentle stews).

Practical ways to cover B1 without overthinking

Pick two “default” dinners each week (for example, baked trout and pork chops)
If you rely on seeds or nuts, measure portions—calories can climb fast
If you suspect deficiency, don’t rely on supplements blindly: review diet, alcohol intake, and labs with a clinician

When your diet is more likely to come up short

Low B1 intake is more likely when several of these stack up:

A diet dominated by ultra-processed foods and refined starches
Frequent alcohol
Low appetite or long periods of eating “barely enough” with little variety
Replacing meals with coffee or tea (more a lifestyle pattern than the coffee itself)

If you also have persistent fatigue or neurological symptoms, prioritize a clinical review.

Quick 3-day menu ideas

Day 1: baked trout + a big salad + fruit
Day 2: pork-and-vegetable stir-fry + rice
Day 3: plain yogurt with a measured portion of sunflower seeds or macadamias + a meal built around legumes and vegetables

The goal isn’t perfection; it’s repeating structures that are easy for you.

Conclusion

Thiamine supports energy and nervous system function, and low intake can feel like fatigue, brain fog, and nerve symptoms. The simplest way to cover B1 is to repeat dense sources across the week: pork, or if you avoid it, a combination of fish and well-prepared plant options. You don’t need to memorize numbers—you need easy habits.