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