The Best Foods for Every Vitamin and Mineral

Want to get your nutrients the natural way? We break down the best food sources for 20 of the most important.
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Thiamin

Why you need it: Thiamin, also known as vitamin B1, helps the body turn carbohydrates into energy. It's also an important nutrient for keeping the brain and nervous system running properly.

Where to get it: As with riboflavin, dried yeast is the best food source for thiamin, containing 11 mg per 100-gram serving. However, you may find it easier to get your fill of thiamin with runners-up pine nuts (1.2 mg per serving) and soybeans (1.1 mg).

Try this recipe: Sautéed Brussels Sprouts with Parmesan and Pine Nuts

Next: Zinc

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