Vitamin B1 is one of the most important members of the B group of vitamins.
The B-complex vitamins are actually a group of 8 vitamins, which include:

• Thiamine (B1)
• Riboflavin (B2)
• Niacin (B3)
• Pantothenic Acid (B5)
• Pyridoxine (B6)
• Biotin (B8)
• Folic Acid (B9)
• Cyanocobalamin (B12)

The Thiamine helps the cells of the body convert carbohydrates into energy. It’s also needed for healthy functioning of the heart, nervous system and muscles, liver, mouth, skin, hair and eyes.

         SOURCES OF VITAMIN B1:

        Very good sources of vitamin B1 (Daily Value > = 50%) include:

• Asparagus, Romaine lettuce, Spinach, Mushrooms, Sunflower seeds,
•  TunaGreen peas, Tomatoes, Eggplant, Brussels sprouts

   Also good sources are:

• Cabbage (cooked), Chicory (raw), Carrots, Avocado
• Oats, Barley, Millet (raw)
• Spaghetti, Couscous
• Pecans (dried), Peanuts (raw), Pistachio nuts, Hazelnuts (dried), Chestnuts
• Pumpkin and squash seeds, Sesame seeds
• Whole Wheat, Wheat germ
• Rice (brown), Toast (white bread), Lentils
• Cereal (corn flakes, whole grain)
• Soy Milk, Miso, Peanut butter, Bakers Yeast (dry)
• Pinto Beans, Bean sprouts, Kidney Beans, Adzuki Beans, Soya Beans
• Potatoes (baked)
• Pork, Beef Liver, Fish, Oysters
• Oranges and orange juice, Raisins, Watermelon

VITAMIN B1 DEFICIENCY:
The most notable symptom of a Vitamin B1 deficiency is a condition called Beriberi.  Symptoms include:

• mental confusion
• poor appetite
• headaches
• muscle fatigue
• poor concentration
• depression
• irritability
• heart problems (rapid heartbeat)
• nerves that tingle and tiredness

HEALTH CONDITIONS:
Vitamin B1 may play a role in the prevention and treatment of the following health conditions:

• Alcoholism
• Depression
• Alzheimer’s disease
• Epilepsy
• HIV/AIDS
• Multiple Sclerosis

Daily Intake Requirements:
This vitamin is non – toxic and really is not possible to consume “too much”.
Thiamine is water soluble and cannot be stored in the body.  It’s eliminated through the urine.
Women should have 1.2 mg every day, and men should have 1.5 mg each day.

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Tags | Thiamine, Vitamin B1