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