Thiamin, also called vitamin B1, is a water-soluble vitamin.
It is principally necessary for the proper development of the nervous system, but it has other roles too.
Thiamin plays an essential role in:
- carbohydrate metabolism: it's needed to obtain energy from food,
- nerve transmission,
- function of the cardiovascular system.
Whole grain and fortified grain products, such as bread, rice, pasta, tortillas, and fortified cereals provide much of the Thiamine we eat. Fortification adds back nutrients, including many B vitamins, lost when grains are refined. Brewer’s yeast, peas and beans (fresh and dried) are also good sources.
Pork, liver, and other offal provide significant amounts, as well.
|Thiamin content in foods (mg/ portion)|
|100g (4oz) of liver||0.23|
|100g (4oz) of lean pork||0.9|
|40g (1½ oz) of fortified cereal||0.76|
|100g (2½ tbsp) of cooked, brown rice||0.14|
|1 slice (40g/ 1½ oz)) of wholemeal bread||0.1|