Thrilling Thiamine-Rich Foods to Supercharge Your Health

11. Nutritional Yeast: A Vegan-Friendly Powerhouse

Nutritional yeast is a popular staple among vegans and vegetarians, prized for its cheesy, nutty flavor and impressive nutrient profile. Often fortified with B vitamins, it can be an excellent source of thiamine (vitamin B1), riboflavin (B2), and other essential nutrients. It’s typically sold as flakes or powder that can be sprinkled over popcorn, pasta, or salads, or stirred into soups and sauces for a creamy texture. In addition to its thiamine content, nutritional yeast also provides protein and antioxidants, making it a versatile ingredient to elevate both the flavor and health benefits of various dishes.

12. Shellfish: Tiny Packages of Nutrition

Shellfish—particularly clams, mussels, and scallops—can be a potent source of thiamine as well as other vitamins, minerals, and high-quality protein. Their briny flavor adds depth to dishes, whether they’re simmered in soups, tossed into pasta, or served steamed with a splash of lemon juice. Rich in iron, zinc, and omega-3 fatty acids, shellfish support cardiovascular health and immune function. Including these nutrient-dense gems in your meal plan—even just once or twice a week—can significantly contribute to overall well-being while providing a notable thiamine boost.