Foods high in Vitamin B1

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Vitamin B1 Rich Foods List       Vitamin B1 (Thiamine) is primarily involved in energy production in our bodies, but it also affects the way in which our nervous system functions.   The role of thiamine is to convert the carbohydrates we eat into energy in the muscles and in the nervous system. It does this by working with acids in the body to form blood sugars which are "burned" by the nerve and brain cells.   Thiamine and other B vitamins can be destroyed by cooking. Use as little water as possible for cooking vegetables and reserve the liquid for use in soups, sauces and gravy.   The RNI* for Thiamine for an average adult (not including pregnant or lactating women) is up to 1mg per day. Although, the real value is dependent on the individual's total energy intake, in other words, the greater the calorie intake the more vitamin B1 will be required from high Thiamine foods. Consult your doctor before increasing intake of any nutrient or changing your diet in any way!     A List of Rich Sources of Vitamin B1 Thiamine       Vitamin B1 Rich Foods List Milligrams Portion Quorn (myco-protein) 30 + 100g Brewer's Yeast ** 15 + 100g Bovril ** 9 + 100g Wheat germ ** 2 100g Roe 0.99+ 100g Pork 0.90 100g Breakfast Cereal (fortified) 0.70+ 100g Peas (Fresh & boiled) 0.70 100g Kidney (Lamb) 0.50 100g Gammon 0.40+ 100g Nuts (natural unprocessed) 0.40+ 100g Liver Pate (low-fat) ** 0.40 100g Baked potato (+ skin) 0.37 100g Liver 0.30+ 100g Wholemeal bread 0.30+ 100g Spaghetti (wholemeal) 0.30+ 100g Bacon 0.30+ 100g ** - These foods are eaten in much smaller portions, so, they may not provide as much vitamin B1 as other rich foods in the table. What if you're not getting vitamin B1 from rich foods? deficiency symptoms include tiredness, headaches and irritability. A deficiency will also affect the digestive system, causing stomach troubles and constipation.   Who Needs Thiamine B Vitamins? Although deficiency is more common in third world countries, there are instances where additional thiamine is necessary. People who eat a large amount of carbohydrates, especially refined sugar, need extra. You may also need to take more during illness, physical activity and periods of stress. Elderly people have greater requirements as many are unable to absorb thiamine efficiently. Pregnant and breast-feeding women require more Thiamine than the RDA. RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value! It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link: http://www.nutrition.org.uk/upload/DRVs.pdf

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The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

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