Nutrition and Information Guide: Vitamin B1 or Thiamine

About vitamin B1 or thiamine, nutritional information guide, uses, effects of deficiency, good sources of vitamin B1 or thiamine.

Vitamin B1 (Thiamine)

Use in the Body: Necessary for conversion of starches and sugars into glucose. Essential to the nervous system, heart, liver.

Deficiency May Lead to: Loss of appetite, fatigue, dull feeling, nerve pain, numbness or tingling. In severe cases, beriberi. This disease rarely occurs outside the Far East, where the main diet is white rice.

Notes: Avoid overcooking, serve foods immediately. In 1974 the average American consumed about 1.94 mgm. a day. Five hundred years ago English peasants consumed 4.2 mgm. a day.

Best Sources: Rice bran and polish (present in brown rice, but not white rice), wheat germ and bran (present in whole wheat bread, but not white bread), brewers' yeast, pork, sunflower seeds, alfalfa sprouts, raw peanuts, nuts and seeds, whole grains and beans.

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