VITAMIN B1 (Thiamine)

  • The first of the B vitamins to be discovered.
  • It is essential for functioning of nerve cells and plays a key role in the structure and integrity of the cells of the brain.
  • A key player in the production of energy from dietary carbohydrates and fats
  • Support of healthy heart function
  • Deficiency of this nutrient impairs nearly every important function in the body. Affects the nervous system, the heart, and digestive function, among other systems
  • Vitamin B1 is prone to destruction by heat. Microwaving can reduce the vitamin B1 content of food by roughly 20-50%. Roasting can cause near total destruction.
  • More than 50% Thiamin is lost from baking with flour and bicarbonate baking powder
  • Enrichment of flour, various foods/cereals prevents deficiency in the US
  • Polished rice, refined sugars and fats are poor sources
  • Addition of sulfite to juices, fruit and minced meat results in major losses of Thiamin

Deficiency of Thiamin causes:

  • Beri Beri which is of 2 types – Wet and Dry
  • Neuropathies (Nerve disorders)
  • Wernicke’s Encephalopathy
  • Korsakoff Psychosis
  • Heart Failure

Sources:

  • Organ meats such as liver, heart and kidney
  • Enriched fortified cereal
  • Eggs
  • Berries
  • Asparagus
  • Mushrooms
  • Dark green leafy vegetables
  • Brussels sprouts
  • Tomatoes
  • Eggplant
  • Legumes
  • Tuna fish
  • Sunflower seeds and Flaxseeds
  • Nuts especially macadamia
  • Wheat Germ and wheat bread
  • Green peas
  • Acorn squash
  • Beans—Navy and Soy

Food Sources of Vitamin B1