Thiamine (Vitamin B1)

Function: Plays an essential role in glucose metabolism and a key role in nerve, muscle and heart function.

Deficiency: Leads to beriberi (a condition which features problems with nerves and wasting), weight loss and anorexia, weakened muscles and heart problems.

Toxicity: High blood pressure, nausea, constipation, diarrhea, hair loss, rashes, nerve damage

Recommended Daily intake of Thiamine is:

MEN: AGE 18 and older = 1.2 mg per day

WOMEN: AGE 18 and older = 1.1 mg per day

FOOD SOURCES	AMOUNT	# of MG

DAIRY/EGG PRODUCTS
Milk	1 cup	0.10
Egg, cooked, hard boiled	1 large	0.03

MEAT/SEAFOOD	AMOUNT	# of MG
Pork, bacon	3 slices	0.30
Liver, beef	3 ounces	0.32
Pork, lean	3 ounces	0.81
Blackfish	3 ounces	0.60
Trout, smoked	2 ounces	0.30


VEGETABLES	AMOUNT	# of MG
Peas, green, cooked	½ cup	0.21
Spinach	½ cup	0.09
Seaweed, spirulina	1 pinch	0.10
Asparagus, cooked	1 cup	0.30
Brussel sprouts, cooked	1 cup	0.16

FRUITS	AMOUNT	# of MG
Orange	1 fruit	0.11
Cantaloupe	½ fruit	0.11
Tomato, raw	1 cup	0.29


BEANS/SEEDS/NUTS	AMOUNT	# of MG
Pecans	1 ounce	0.19
Pistachios	¼ cup	0.30
Seeds, sunflower	¼ cup	0.40
Pine Nut	¼ cup	0.40
Lentils cooked	½ cup	0.17
Macadamia Nut	¼ cup	0.30
Sesame Butter	2 tbsp	0.40
Soybeans, green, raw	1 cup	1.11
Navy Beans, cooked	1 cup	0.53
White Beans, cooked	1 cup	0.53
Pinto Beans	1 cup	0.46

FORTIFIED FOODS	AMOUNT	# of MG
Rice,brown, long grain, cooked	1 cup	0.19
Rice, white, enriched , cooked	1 cup	0.26
Bread, white, enriched	1 slice	0.23
Cereal, wheat, puffed	1 cup	0.31
Bran Rice	1 tbsp	0.40