The Facts And Figures On Vitamin B1

The B-complex vitamins are incredibly important to a wide array of body processes, and vitamin B1 is no different. The range of its effects is wide, and the consequences of consuming to little of it can be quite dire.

First, let's run down all the things vitamin B1, also called thiamine, does for us. Its biggest function is to release energy from fats, carbohydrates and proteins so it can be used by the body. It's like the match that lights the fire log ... you may have tons of potential energy, but you won't get any of it without the igniter.

Thiamine is also necessary for the nervous system and for heart health, for a variety of reasons. It also affects growth in children and fertility in adults. With all those actions, you can see you might want to be sure you get your B1, eh? Adult males should get 1 milligram per day, and adult females should get 0.8 milligrams.

B1 is water-soluble, which means that it is not stored in any great quantities in the body. That means you need to get your share every day. It's also a somewhat fragile vitamin, being destroyed by excessive cooking.

If you serve thiamine-rich foods with garlic or onion, you'll increase your absorption of the vitamin, as those foods contain a substance that helps the body take up B1.

Here are some of the best sources for the vitamin:

• Whole grain cereals: Fortunately, more and more major cereal manufacturers are going the whole grain route. General Mills has led the charge, and Post and Kellogg's are on board. Of course, the smaller makers and the health food lines have had whole grains for years.
• Breads: Again, stick to whole grains. Be careful here. There are a lot of breads now that look like whole grain, but read the ingredient label and make sure. Beware of "100 percent wheat," as that may not mean the whole wheat grain is used.
• Brown rice: White rice is NOT a source of B1, as it is contained in the outer shell of the rice grain. Besides, brown rice just flat tastes better.
• Red meat: This is especially true for pork. In fact, an adult male can get more than his daily requirement of B1 from just one medium pork chop. Finally, you have an excuse to put pork back into your diet!

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