Vitamin B1 - Thiamin

Vitamin B1 is the first of the water-soluble vitamins. B1 works in conjunction with the rest of the B group vitamins and manganese.

Functions
Vitamin B1:
Contributes towards a healthy central nervous system
Is involved in digestive functions
Aids in carbohydrate metabolism
Is an anti-cancer agent
Is present in the myelin sheath surrounding all nerves

Sources of Vitamin B1:
Pork and ham
Offal meats
Seafood
Legumes
Wholegrains
Nuts
Sunflower seeds
Brown rice
Soya
Yeast
Prunes
Raisins
Potatoes
Egg yolk

Deficiency symptoms:
Beriberi
Fatigue
Loss of balance
Tingling hands
Cold feet
Poor memory and mental confusion
Muscle degeneration and weakness

Very little vitamin B1 is stored in the body, and depletion can occur within fourteen days. Thiamin is destroyed by cooking and refining of foods.

If you are under fifty years of age, and eating a varied selection of foods from all the food groups, then you are unlikely to need vitamin supplements. Always check with your doctor before taking supplements of any kind. An excess of any vitamin can have unpleasant side effects. The water soluble vitamins are readily excreted in urine, so toxicity is rare.