Vitamin B-1 (Thiamine)

Vitamin B-1, or thiamine, is an essential nutrient belonging to the family of B vitamins. It plays a crucial role in converting the food we eat into energy. Thiamine is a water-soluble vitamin, which means it dissolves in water and is not stored in the body for long periods. Therefore, it is important to include thiamine-rich foods in your daily diet to meet your body's needs. 

Health Benefits 

Energy Production: Thiamine is essential for the metabolism of carbohydrates, the main source of energy for our bodies. It helps convert carbohydrates into a usable form of energy called adenosine triphosphate (ATP). This energy is vital for the proper functioning of our cells, muscles, and organs. 

Nervous System Support: Thiamine plays a key role in maintaining a healthy nervous system. It helps in the production of neurotransmitters, chemicals that transmit signals between nerve cells. Thiamine also supports the proper functioning of the brain and helps regulate mood and cognitive functions. 

Digestive System Functions: Thiamine aids in the production of hydrochloric acid in the stomach, which is necessary for proper digestion. It also supports the functioning of the intestines and promotes a healthy appetite. 

Heart Health: Thiamine is involved in the production of adenosine triphosphate (ATP), which is crucial for the normal functioning of the heart muscle. It helps maintain a healthy cardiovascular system and supports the heart's ability to pump blood efficiently.

Food Sources* 

Breakfast Cereal [Fortified]: 1 serving has 100% of the recommended daily value (RDV) of thiamine. 

Pork Chops: 3 ounces of pork chops has about 33% of the recommended daily value (RDV) of thiamine. 

Sunflower Seeds: 1 ounce of sunflower seeds has about 8% of the recommended daily value (RDV) of thiamine. 

Macadamia Nuts: 1 ounce of macadamia nuts has about 28% of the recommended daily value (RDV) of thiamine. 

Black Beans: 1 /2 cup, cooked black beans has about 33% of the recommended daily value (RDV) of thiamine. 

Green Peas: 1 cup of cooked green peas has 33% of the recommended daily value of thiamine. 

Acorn Squash: 1/2 cup of cooked acorn squash has 17% of the recommended daily value of thiamine. 

Brown Rice: 1/2 cup brown rice has 17% of the recommended daily value of thiamine. 

Soy Milk: 1 cup of fortified soy milk has 6% of the recommended daily value of thiamine. 

Mussels: 3 ounces has 25% of the recommended daily value of thiamine. 

Note: The DV values are based on a 2000-calorie diet for healthy adults. DV values may be different for children, pregnant women, or individuals with certain medical conditions.

Recommended Dietary Allowance* 

The recommended daily value (RDV) of Vitamin B-1 for adults is 1.2 milligrams (mg) for men and 1.1 milligrams (mg) for women. 

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Cooking, Healthy Eating, & Food Strategies

Cooking, Healthy Eating, & Food Strategies