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Superfoods, Better Moods

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.
best-food-for-thiamin-pine-nuts

Credit: Getty Images

20 of 22

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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