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 |
| OTHER | ||
| Yeast | 1 tbsp | 9.60 |
