Vitamin B1, their deficiency and sources

Vitamin B1
Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.
Most fruits and vegetables are not a significant source of thiamine.

Nutrient - Daily Amount Needed
• 1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating.
• Children need .6 to .9 mg of B1/thiamine per day.

SOURCES

Fruit Sources
Most legumes do not contain a significant amount of Vitamin A

Vegetable Sources
Asparagus, Brussels Sprouts, Butternut Squash, Corn, French Beans, Lima Beans, Okra, Parsnips, Peas, Potatoes, Spirulina, Sweet Potato.

Nut/Grain Sources
Brazil Nuts, Buckwheat, Cashews, Chestnuts, Flax Seed, Filberts/Hazelnuts, Macadamia Nuts, Millet, Oats, Peanuts, Pecans, Pine Nuts/Pignolias, Pistachios, Quinoa, Rice Brown, Rye, Spelt, Wheat – Durum, Wheat - Hard Red, Wheat - Hard White

Meat/Protein Sources
Beef, Cows Milk, Catfish, Herring, Salmon, Tuna, Goat Milk, Pork, Soy Beans, Soy Milk, Lowfat Yogurt, Roast Duck, Bacon, Pork Sausage, Ground Chicken