Food rich in Vitamin B1 high Thiamine sources

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.

Read more: http://www.weightlossforall.com/foods-rich-vitamin-b1.htm#ixzz17F9YB15S
Under Creative Commons License: Attribution