| Vitamin B1 can be found in enriched flours, whole grains, wheat germ, brown rice, rice bran, oatmeal, egg yolks, fish, poultry, pork, liver, kidney, green leafy vegetables, Brussels sprouts, asparagus, peas broccoli, legumes, peanuts, sunflower seeds, dried soybeans, Brewerís yeast, avocados, raisins plums, milk, and kelp. Vitamin B1 is most concentrated in the germ
of cereals and is easily included in the daily diet by eating unrefined and unprocessed cereal products, such as brown and wholegrain breads, brown rice, wheatgerm (which contains 13 times the amount of Vitamin B1 found in white flour) and rice bran.
Brewerís yeast is the richest source of thiamine. In the human body, vitamin B1 can be found in the liver, kidney, muscles, and heart. Thiamine is found in fortified breads, cereals, pasta, whole grains (especially wheat germ), lean meats (especially pork), fish, dried beans, peas, and soybeans. Dairy products fruits, and vegetables are not very high in thiamine, but when consumed in large amounts, they become a significant source. Limited quantities of thiamine can be found in most foods, but large amounts of this vitamin can be found in pork and organ meats. Other good dietary sources of thiamine include whole-grain or enriched cereals and rice, wheat germ, bran, brewer's yeast, and blackstrap molasses.
Natural sources of thiamine are common and include meats, poultry, whole grain cereals, nuts, legumes, and brewer's yeast. White rice and white flour have their thiamine-rich content stripped away during processing. Thiamine is a water-soluble vitamin, so boiling or baking can destroy it. Cooking food removes about 25 percent of the thiamine and if possible, because of its water solubility, juices should be recovered and used. Sulfites and ultraviolet light can also cause damage, so foods should be stored in dark areas. Foods low in thiamine and likely to increase the body's demand for this vitamin include white rice, sugar and sugar rich foods such as lollies, soft drinks, ice cream, foods containing bicarbonate of soda such as biscuits and cakes. These foods are high in carbohydrates, a source of energy that increases the body's requirements for vitamin B1.
Vitamin B1 is available in table, capsule and chewable form. It is also available in most multivitamins or simply labeled B-complex. Vitamin B1 is labeled two ways: as thiamine mononitrate and thiamine hydrochloride. Vitamin B1 can be found in multivitamins (including children's chewable and liquid drops), B complex vitamins, or can be sold individually. It is available in a variety of forms including tablets, softgels, and lozenges. It may also be labeled as thiamine hydrochloride or thiamine mononitrate. |
