Thiamine and riboflavin, or vitamin B-1 and B-2, help your body convert carbohydrates into energy. In addition, riboflavin acts as an antioxidant, which helps protect your cells from damage, and thiamine helps keep your nerves healthy. Almonds, whole grains, wild rice, mushrooms, soybeans, broccoli, spinach, Brussels sprouts, milk, eggs and yogurt are the best sources of riboflavin, according to the University of Maryland Medical Center. Dietary sources of thiamine include legumes, nuts, seeds, beef, liver and pork. Cereals, pastas and bread are fortified with thiamine as well.