Health Benefits and Sources of Vitamins B1 | Thiamine

Daily Amount Needed

• 1.2 mg for adult males.
• 1.1 mg for women - 1.5 mg if lactating.
• Children need .6 to .9 mg of B1/thiamine per day.

Benefits

• Vitamin B1/thiamine is important in the production of energy. 
• It helps the body cells convert carbohydrates into energy.
• It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.
• Note: Most fruits and vegetables are not a significant source of thiamine.

Fruit Sources

• Avocado
• Boysenberries
• Breadfruit
• Cherimoya
• Dates
• Grapes
• Guava
• Loganberries
• Mango
• Orange
• Pineapple
• Pomegranate
• Watermelon

Vegetable Sources

• Asparagus
• Brussels Sprouts
• Butternut Squash
• Corn
• French Beans
• Lima Beans
• Okra
• Parsnips
• Peas
• Potatoes
• Spirulina
• Sweet Potato

Nut Sources

• Brazil Nuts
• Buckwheat
• Cashews
• Chestnuts
• Flax Seed
• Filberts/Hazelnuts
• Macadamia Nuts
• Millet
• Oats
• Peanuts
• Pecans
• Pine Nuts/Pignolias
• Pistachios
• Quinoa
• Rice Brown
• Rye
• Spelt
• Wheat - Durum
• Wheat - Hard Red
• Wheat - Hard White