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Nutrition

Great Plant-based Sources of Vitamin B1 (Thiamine)

July 21, 2023

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What is Vitamin B1 (thiamine) and why do we need it?

Vitamin B1 (thiamine), a vitamin that is found in many foods and vegetables, was the first B vitamin that scientists discovered and plays a vital role in the growth and function of various cells and helps the body turn food into energy. This is why its name carries the number 11,2.

Vitamin B1 is one of those vitamins that has one primary function 1,2 which is:

  • turning food into energy (transporting energy to our cells)

And, Vitamin B1 can be found naturally in many legumes or whole grains such as 1,2:

  • beans
  • lentils
  • green peas
  • B1-enriched cereals or noodles
  • sunflower seeds
  • soybeans
  • rice
  • nuts

With a plant-based diet, you can easily increase your intake of vitamin B1 by including vitamin-B1-rich beans and legumes in your healthy soups, salads, buddha bowls, and meals.

And, you can up your vitamin B1 intake in your meals and drinks with the following suggestions:

  • Breakfasts - a refreshing glass of soymilk
  • Lunches - beans for your healthy salads, chips, and a bean dip
  • Dinners - curries or buddha bowls with spicy lentils over brown rice, or delicious and spicy burritos with kidney beans, black beans, rice, and guacamole
  • Snacks - roasted black beans, soybeans or sunflower seeds
  • Drinks - sunflower milk, soymilk, or another bean-based milk

In addition, the beans, nuts, and legumes above have even more vitamins and minerals than just vitamin B1.

Need more quick ideas on how to increase your vitamin B1? Try:

  • Soymilk-based ice cream
  • A bowl of roasted beans or roasted peas

Garden of Vegan makes it easy to eat vitamin-B1-rich foods with our healthy ready-made meals, pantry boxes, sides, and produce boxes.

Garden of Vegan creates healthy meals that include many vitamin-B1-rich foods in their prepared main meals, breakfast meals, sides, and snacks.

In addition, there are several pantry items that are easy to incorporate into your daily routine that contain vitamin-b1-rich foods. And, of course, the seasonal produce boxes have vitamin B1 in the veggie box (vegetables such as peas, beans, or nuts).

Garden of Vegan's NDIS participants can also increase their vitamin B1 intake by choosing healthy meals with vitamin B1-rich legumes, beans, and nuts.

Eligible NDIS participants can increase their vitamin B1 intake with healthy meals, sides, desserts, and pantry items delivered and they only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.

Garden of Vegan's six meal plans also include many meals with vitamin-B1-rich beans, legumes, nuts, and more!

Visit our Meal Plans to Suit your Lifestyle section and select a nutritional meal plan that is high in legumes or beans that contain vitamin B1, or you can add them separately by adding pantry items!


Learn more about vitamins and nutrition in the Garden of Vegan Vitamin Guide


Read more Garden of Vegan nutrition articles
Great Plant-based Sources of Potassium
Great Plant-based Sources of iron
Fibre: What is it and why do I need it?
How Can I Increase My Protein Intake?
Calories, Protein, Carbs, And Fat, What Does It All Mean?
Great Plant-based Sources of Calcium

References:
1. Vitamin B1 - Harvard T.H. Chan School of Public Health
1. What Does Vitamin B-1 Do? - healthline

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