Vitamin B1

1.     B vitamins are a class of water-soluble vitaminsthat play important roles in cell metabolism. Though these vitamins share similar names, research shows that they are chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as avitamin B complex.

B1

All B vitamins are water-soluble, meaning that the body does not store them.
Like other B complex vitamins, thiamine is sometimes called an "anti-stress" vitamin because it may strengthen the immune system and improve the body's ability to withstand stressful conditions. It is named B1 because it was the first B vitamin discovered.

The top five health benefits of vitamin B1 are:

1. Energy production: Vitamin B1 is responsible for converting sugar into energy. The vitamin acts as a co-enzyme in oxidizing sugar to produce energy for the smooth functioning of the body organs, especially the heart, brain, lungs, and kidneys.

2. Cardiovascular functions: This vitamin is responsible for the production of acetylcholine, a neurotransmitter that relays messages to the muscles and nerves. A deficiency of vitamin B1 leads to a decrease in the neurotransmitter and causes irregular heartbeat. Severe deficiency can cause congestive heart failure.

3. Eye health benefits: Essential fatty acids Omega-3 and Omega-6 together with vitamin B1 help ensure eye health and prevent the formation of cataracts.

4. Improves brain function: It ensures smooth functioning of the brain and helps improve memory and concentration. Vitamin B1 helps relieve stress and also helps strengthen the nerves. The vitamin is used to reduce the progression of multiple sclerosis, Alzheimer’s disease, cirrhosis, and other infections.

5. Development of myelin sheaths: Myelin sheaths are the protective covering of the nerves. Deficiency of vitamin B1 results in weakening of the sheaths. Adequate intake of vitamin B1 ensures the development of myelin sheaths and aids nerve functioning.

Pediatric

·       Newborns - 6 months: 0.2 mg (adequate intake)

·       Infants 7 months - 1 year: 0.3 mg (adequate intake)

·       Children 1 - 3 years: 0.5 mg (RDA)

·       Children 4 - 8 years: 0.6 mg (RDA)

·       Children 9 - 13 years: 0.9 mg (RDA)

·       Men 14 - 18 years: 1.2 mg (RDA)

·       Women 14 - 18 years: 1 mg (RDA)

Adult

·       Men 19 years and older: 1.2 mg (RDA)

·       Women 19 years and older: 1.1 mg (RDA)

 Pregnant or breastfeeding women: 1.4 mg (RDA)

Vegetables and Fruit
Vegetables
Soybean sprouts, cooked		125 mL (1/2 cup)		0.28
Edamame/baby soybeans, cooked		125 mL (1/2 cup)		0.25
Green peas,  cooked		125 mL (1/2 cup)		0.22 - 0.24
Lima beans, cooked		125 mL (1/2 cup)		0.22
Squash, acorn, cooked		125 mL (1/2 cup)		0.18
Potato, with skin, cooked		1 medium		0.10-0.15
Grain Products
Grains
Wheat germ, raw		30 g (¼ cup)	0.50
Corn flour		20 g (2 Tbsp)	0.29
Pasta, white, enriched, cooked		125 mL (1/2 cup)	0.21- 0.29
Pasta, egg noodles, enriched, cooked		125 mL (1/2 cup)	0.16 - 0.21
Cereals
Oatmeal, instant, cooked		175 mL (¾ cup)	0.72-1.10
Cereal, dry, all types		30 g (check product label for serving size)	0.60
Hot oat bran cereal, cooked		175 mL (¾ cup)	0.40
Muesli and granola		30 g (check product label for serving size)	0.22 – 0.30
Oatmeal (1 minute), cooked		175 mL (¾ cup)	0.21
Other Grain Products
Breakfast bar, corn flake crust with fruit		1 bar (37 g)	0.37
Bagel, plain		½ bagel	0.27
Breakfast bar, oatmeal		1 bar (47 g)	0.24
Granola bar, oat, fruits and nut		1 bar (43 g)	0.21
Waffle, frozen, cooked		1 waffle	0.19
Bread (white, whole wheat, rye, mixed grain)		1 slice (35 g)	0.10 – 0.17
Milk and Alternatives
Soy beverage,		250 mL (1 cup)	0.16
Meat and Alternatives
Meat
Pork, various cuts, cooked		75 g (2 ½ oz)	0.36- 1.05
Pork, ground, cooked		75 g (2 ½ oz)	0.75-0.77
Pork, ham, cooked		75 g (2 ½ oz)	0.41
Venison/deer, various cuts, cooked		75 g (2 ½ oz)	0.19 – 0.38
Liver (chicken, pork), cooked		75 g (2 ½ oz)	0.13-0.22
Fish and Seafood
Tuna,yellowfin/albacore, cooked		75 g (2 ½ oz)	0.38
Trout, cooked		75 g (2 ½ oz)	0.11-0.32
Salmon, Atlantic, cooked		75 g (2 ½ oz)	0.21 - 0.26
Pickerel/walleye, cooked		75 g (2 ½ oz)	0.23
Mussels, cooked		75 g (2 ½ oz)	0.23
Tuna, bluefin, cooked		75 g (2 ½ oz)	0.21

Meat Alternatives
Meatless, luncheon slices	75 g (2 ½ oz)	3.00
Soy burger, vegetarian meatloaf or patty, cooked	75 g (2 ½ oz)	2.00
Meatless (chicken, fish sticks, meatballs), cooked	75 g (2 ½ oz)	0.70-0.96
Legumes (dried beans, peas and lentils)
Beans (soybeans, black, pinto, adzuki, kidney, lima, navy, roman), cooked	175 mL (¾ cup)	0.18 - 0.32
Lentils, cooked	175 mL (¾ cup)	0.25-0.28
Baked beans, canned	175 mL (¾ cup)	0.18
Nuts and Seeds
Sunflower seeds, without shell	60 mL (¼ cup)	0.54
Chinese/Japanese chestnuts,  without shell	60 mL (¼ cup)	0.16 - 0.32
Nuts (pistachio, macadamia, brazil nuts, hazelnuts, pecans, peanuts), without shell	60 mL (¼ cup)	0.12 - 0.26
Tahini/sesame seed butter	15mL (1 Tbsp)	0.19
Soy nuts	60 mL (¼ cup)	0.12
Others
Yeast extract spread (marmite/vegemite)	30 mL (2 Tbsp)	3.56