Vitamin B1 Food Source
Make sure you get enough vitamin B1 in your diet by eating vitamin B1 rich foods
Vitamin B1 Recommended Dietary Allowance (RDA) for lactating women is 1.4mg. This means you should eat 1.4 mg of the vitamin every day.
Here are several good options for Vitamin B1 rich food. Eating of several of those daily, can help in reaching the daily recommendations.
Sunflower seeds (raw)
Serving size of 1 ounce (28g) Sunflower seeds (raw) has 0.640 mg vitamin B1, which is 45% of the RDA for lactating women.
Pasta (cooked)
Serving size of 1 cup (160g) of pasta (cooked) has 0.450 mg vitamin B1, which is 32% of the RDA for lactating women.
Tuna, Yellowfin (cooked)
Serving size of 3oz (85g) Tuna fish has 0.400mg vitamin B1, which is 28% of the vitamin daily RDA for lactating women.
Black beans (cooked)
Serving size of 1 cup (172g) Black beans (cooked) has 0.400 mg vitamin B1, which is 28% of the daily vitamin recommendations (RDA) for lactating women.
Cereals, fortified (ready to eat)
Serving size of 1cup (28g) Cereals, fortified (ready to eat) has 0.400mg-1.500mg vitamin B1 which is 28-107% of the daily vitamin RDA for lactating women.
Fish, Salmon (cooked)
Serving size of 30z (85g) salmon fish has 0.300 mg vitamin B1, which is 21% of the daily vitamin B1 recommendations (RDA) for lactating women. 1/2 fillet (155g) supply 38% of vitamin RDA.
Lentil (cooked)
Serving size of 1 cup (200g) Lentil (cooked) has 0.300mg vitamin B1, which is 21% of the daily vitamin recommendations (RDA) for lactating women.
Orange juice
Serving size of 1 cup (248g) orange juice has 0.223 mg vitamin B1, which is 16% of the daily vitamin recommendations (RDA) for lactating women.
Green peas (cooked)
Serving size of 1 cup (80g) of green peas (cooked) has 0.205 mg vitamin B1, which is 14% of the RDA for lactating women.
Sesame seeds (whole)
Serving size of 1 ounce (28g) Sesame seeds (whole) has 0.200 mg vitamin B1, which is 14% of the daily vitamin RDA for lactating women.
Oats (cooked)
Serving size of 1/2 cup (40g) oats (cooked) has 0.200 mg vitamin B1, which is 14% of the vitamin B1 recommendation (RDA) for lactating women.
Pecans
Serving size of 20 halves (28g) pecans has 0.200 mg vitamin B1, which is 14% of the vitamin B1 recommendations (RDA) for lactating women.