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Top 10 Vitamin B1 Rich Foods For Children

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Children must be given Vitamin B1 Rich Foods, as the vitamin influences wide array of metabolic functions, and maintains optimum maintaining cellular function. It is also involve in releasing energy from carbohydrates and development of certain nerve conduction chemical. Deficiency of B1 can cause ‘Beri Beri’, namely wet (causes heart failure and ‘wet lungs’) and dry (affects nervous system). Symptoms associated with the deficiency are severe fatigue, muscle cramping, weakness, reduced appetite, paresthesias, and degeneration of cardiovascular, nervous, muscular, and gastrointestinal systems. Vitamin B1 toxicity has never been documented as it is a water soluble vitamin.


Recommended Dietary Allowance (RDA)

As the vitamin has such a vital role to play in energy generation and metabolic functions, it is necessary it is consumed in adequate quantities. The table below will help you identify the RDA for your children.


RDA Vitamin B1 (mg/day)

0 – 6 months


7 months – 1 year


Children 1 – 3 yrs


Children 4 – 8 yrs


Children 9 – 13 yrs


Boys  14 – 18 yrs


Girls 14 -18 yrs




Food sources of Vitamin B1

Some of the best sources of vitamin B1 are Fruits and vegetables, especially when they are consumed in the raw form. Whole grains and their products (especially wheat germ),  nuts, asparagus, romaine, lettuce, mushrooms, spinach, , sunflower seeds, tuna, green peas, tomatoes, eggplant, brussels sprouts, oatmeal, rye, flax, potatoes, oranges, and certain non vegetarian foods (like eggs, Yeast, yeast extract, and pork) contain vitamin B1.


Top 10 Vitamin B1 Rich Foods


  1. Yeast Extract Spread (Marmite): This spread is quite popular in British culture, and an excellent source of B vitamins, containing 0.5mg Vitamin B1 per teaspoon.
  2. Sesame seeds and butter:  Sesame seeds (0.1 mg vitamin B1per tablespoon) and Tahini (1.6mg per tablespoon), used frequently in Mediterranean cuisine , are a good sources of B1.
  3. Sunflower seeds: These seeds are a storehouse of Vitamin B1, providing 1.48mg per 100g serving.
  4. Dried herbs and spices: Dried herbs and spices can be added to a variety of food items and are a good source of vitamin B1. Dried coriander leaves are the best source, followed by Poppy Seeds, Dried Sage, Paprika, Mustard Seed, Rosemary, and Thyme. 
  5. Pork chops: These inexpensive meat cuts can provide you with almost 1.2mg vitamin B1 / 100g; that is 0.85mg per chop.
  6. Pine nuts: Pine nuts, commonly used as a toasted garnish or to make pesto sauce can give you 1.2mg vitamin B1 per 100 gram serving.
  7. Pistachios: Pistachios, especially hen consumed in the raw form contain 0.87mg of vitamin B1 (/100g)
  8. Macadamia nuts: Often sought after macadamia nuts provide 0.7 mg of vitamin B1 per 100g serving.
  9. Fish: Fish is a good source of B1; especially Pompano leads the list providing 0.68mg /100g serving. Tuna (0.5mg) is a good source too.
  10. Pecan: Pecans, although not as popular as the other nuts possess great nutritional value, and give 0.66mg Vitamin B1/ 100g serving.


How To Incorporate it in Children’s Diet

Encourage your children to eat nuts, raw fruits, vegetables, as Vitamin B1 is destroyed during cooking and processing. These can be incorporated in the form of salads, juices, finger foods, milkshakes, sandwiches, dips, etc.


Note: Children, especially ones under 2 yrs are prone to food intolerance and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergies avoid the any food that contains that particular allergen completely.


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Top 10 Vitamin B1 Rich Foods For Children