About.....Vitamin B1 (Thiamin)

  Vitamin B₁ (Thiamin) occurs in both plant and animal tissues. It is a vital element in the body's production of energy through the breakdown of carbohydrates, and it takes part in other metabolic reactions. It also appears to be necessary for normal functioning of the nervous system and is involved in the action of the heart. Beriberi is a thiamine deficiency disease. Vitamin B₁ is water-soluble and is sensitive to heat.

Vitamin B₁ plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone.

A deficiency of Vitamin B₁ may lead to the loss of appetite; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; and/or heart & gastrointestinal problems.

The lists of plants following are two kinds: quantitative and alphabetical. The quantitative list presents plants and plant products containing significant amounts of the nutrient involved, in approximate order from highest to lowest content for a given weight. Plants marked with an asterisk (*) contain significantly more of the nutrient than do the unmarked plants. Those marked with a double asterisk (**) contain considerably more than those with a single asterisk. Unless otherwise noted, all items are fresh and unprocessed. Dried fruits are often included without their fresh equivalents because the dried versions weigh considerably less and therefore contain more nutrients than the same weight of fresh fruit.

1. **Brewer's yeast, *sunflower seeds, *wheat germ, *rice polish, English walnuts, rice (brown), peas, almonds (dried), black walnuts, soybeans, lima beans, kale, turnip greens, collards, barley, dandelion greens, avocados, raisins, figs (dried), potatoes (baked), watercress, broccoli, cauliflower, dates (dried), pineapple, sweet potatoes (baked), mustard greens, oats, lamb's quarters, oranges, parsnips, spinach, green beans, leaf lettuce.
   
2. Most plants contain trace amounts of Vitamin B₁.

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Last modified: December 12, 2006