Thiamine (B1)
Last Updated on Sunday, 28 February 2010 21:08
Thiamine is a water-soluble B vitamin, known as B1, that helps the body convert sugar into energy. Thiamine also plays a vital role in the functioning of the nervous system and the heart.
Symptoms if thiamine deficiency loss of appetite, indigestion, constipation, muscle tenderness and sensations of numbness. Alcoholism can lead to thiamine deficiency.
Recommended Intakes
The Food & Nutrition Board at the Institute of the National Academies established recommended dietary allowances for thiamine for children and adults. They are listed below in milligrams (mg) per day.Age | Males (mg/day) | Females(mg/day) | Pregnant(mg/day) | Lactating(mg/day) |
| 0-6 months | 0.2 | 0.2 | N/A | N/A |
| 7-12 months | 0.3 | 0.3 | N/A | N/A |
| 1-3 years | 0.5 | 0.5 | N/A | N/A |
| 4-8 years | 0.6 | 0.6 | N/A | N/A |
| 9-13 years | 0.9 | 0.9 | N/A | N/A |
| 14+ years | 1.2 | 1.1 | 1.4 | 1.5 |
Sources of Thiamine
| Food | Milligrams (mg) |
| Yeast, brewer's, 2 Tbs | 2.3 |
| Pork chop, lean, 3.5 oz | 0.9 |
| Ham, lean, 3.5 oz | 0.7 |
| Sunflower seeds, 1 oz | 0.6 |
| Catfish, 3.5 oz cooked | 0.4 |
| Bagel, 2 oz enriched | 0.4 |
| Milk, soy, 1 cup | 0.4 |
| Pasta, 1 cup cooked | 0.3 |
| Beans, baked, 1 cup | 0.34 |
| Oatmeal, 1 cup cooked | 0.26 |
| Rice, white, cooked, 1 cup | 0.26 |
| Green peas, 1/2 cup cooked | 0.23 |
| Potato, one medium baked | 0.22 |
| Orange juice, 1 cup | 0.20 |
| Black beans, 1/2 cup cooked | 0.21 |
| Navy beans, 1/2 cup cooked | 0.19 |
| Soy nuts, 1/2 cup | 0.20 |
| Cashews, 1/2 cup | 0.15 |
| Peanuts, 1/2 cup | 0.10 |
