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Thiamin
Definition
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.

Functions
Thiamin plays an essential role in:
- carbohydrate metabolism: it's needed to obtain energy from food,
- nerve transmission,
- function of the cardiovascular system.

Food Sources
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 liver0.23
100g (4oz) of lean pork0.9
40g (1½ oz) of fortified cereal0.76
100g (2½ tbsp) of cooked, brown rice0.14
1 slice (40g/ 1½ oz)) of wholemeal bread0.1




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