Thiamin (Vitamin B1)

Thiamin (Vitamin B₁), is a water-soluble vitamin which can be found in a number of foods during any season of the year. The U.S. RDA for thiamin, as set by the Food and Nutrition Board of the National Academy of Sciences, is 1.1 milligrams per day for women 19 to 50 years of age and 1.5 milligrams per day for men 19 to 50 years of age.

Thiamin is important for many reasons:

• It helps the body release energy from carbohydrates during metabolism.
• It plays a vital role in the normal functioning of the nervous system.
• It works closely with certain enzymes in energy metabolism.
• It promotes good appetite and digestion.

How To Prepare Foods To Retain Thiamin

Some thiamin can be lost from foods during preparation and cooking because thiamin may dissolve in the cooking liquid. Storage losses are small. To retain thiamin:

• Use enriched or whole-grain pasta or rice and do NOT wash before cooking or rinse after cooking
• Cook vegetables in a minimal amount of water
• Roast meat at a moderate temperature and cook only until it is done — overcooking at a high temperature destroys thiamin

Dietary Sources

Eating a variety of foods that contain thiamin is the best way to get an adequate amount.

Food sources of thiamin include broccoli, white rice, pork, and nuts (peanuts, macadamias, pistachios).

Healthy individuals who eat a balanced diet rarely need supplements. The list on the back of this page compares foods from each season of the year that are rich