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Vitamin B1 (Thiamin)
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Vitamins, including thiamin (vitamin B1), are essential for cell growth and function. As they cannot be stored in the body, it is important to choose food sources containing thiamin each day.
Recommended Amounts
Men 19 and over should consume 1.2 mg of RDA daily, and women in the same age group should get 1.1 mg daily. During pregnancy or lactation, RDA intake should be increased to 1.4 mg a day.
A Tolerable Upper Intake Level (UL) is the upper limit of daily intake that usually won't cause harm in the general population. Unfortunately, there is no UL established for thiamin since there have been no reports of negative effects from excessive thiamin intake.
Food Sources
Whole grains, meats, and fish all contain thiamin. It is additionally included in breads, cereals, and infant formulas.
- Fortified breakfast cereals
- Pork
- Fish
- Beans,lentils
- Green peas
- Enriched cereals, breads, noodles,rice
- Sunflower seeds
- Yogurt
Did You Know?
High-heat cooking or prolonged baking can cause the destruction of thiamin. Additionally, when soaking water is discarded it includes any dissolved thiamin content. Food processing such as with white bread and rice can also result in a deficiency of thiamin, making it essential to enrich or add back to many grain-based products that have undergone processing. Breads, cereals, and grains are therefore routinely supplemented with this vital micronutrient.
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