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Many common foods provide excellent sources of thiamine. Studies show the best natural sources include:
- Whole grains: brown rice, whole wheat, oats
- Legumes: black beans, soybeans, lentils
- Nuts and seeds: sunflower seeds, macadamia nuts
- Meat: pork, liver, fish
- Fortified foods: breakfast cereals, bread
Cooking can reduce thiamine content, so gentle cooking methods are preferred. Additionally, anti-thiamine factors in certain foods (like raw fish and shellfish) can destroy thiamine, so proper cooking is important.
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Last Updated: August 1, 2025
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