VITAMIN B1(THIAMINE) HEALTH BENEFITS, DEFICIENCY AND RICH FOODS

VITAMIN B1/THIAMINE BENEFITS:

·        Maintains a Healthy Metabolism

·        Prevents Nerve Damage

·        Supports a Healthy Cardiovascular System

·        Boosts Immunity

·        Treats Alcoholism

·        Prevents Brain Disorders

·        Enhances Learning

·        Helps Keep a Positive Mood

·        Helps Prevent Vision Problems

VITAMIN B1/THIAMINE DEFICIENCY SYMPTOMS:

·        Anorexia or rapid weight loss

·        Poor appetite

·        Colitis

·        Ongoing digestive problems such as diarrhea

·        Nerve damage

·        Nerve inflammation (neuritis)

·        Fatigue

·        Decrease in short-term memory

·        Confusion

·        Irritability

·        Muscle weakness

·        Mental changes such as apathy or depression

·        Cardiovascular effects such as an enlarged heart

VITAMIN B1/ THIAMINE RICH FOODS:

• Nutritional Yeast
• Seaweed
• Sunflower Seeds
• Macadamia Nuts
• Black Beans
• Lentils
• Soybeans
• Navy Beans
• White Beans
• Green Split Peas
• Pinto beans
• Mung Beans
• Asparagus
• Beef Liver
• Brussel Sprouts

FOOD	SERVING SIZE	VITAMIN B1	RECIPE
Nutritional Yeast	2 Tbsp	9.6 mg (640%)	Recipe
Seaweed	1 cup	2.66 mg (216%)	Recipe
Sunflower Seeds	1 cup	2.0 mg (164%)	Recipe
Macadamia Nuts	1 cup	1.6 mg (132%)	Recipe
Black Beans	1/3 cup dried	0.58 mg (48%)	Recipe
Lentils	1/3 cup dried	0.53 mg (44%)	Recipe
Soybeans	1/3 cup dried	0.53 mg (44%)	Recipe
Navy Beans	1/3 cup dried	0.53 mg (44%)	Recipe
White Beans	1/3 cup dried	0.53 mg (44%)	Recipe
Green Split Peas	1/3 cup dried	0.48 mg (40%)	Recipe
Pinto beans	1/3 cup dried	0.46 mg (39%)	Recipe
Mung Beans	1/3 cup dried	0.42 mg (36%)	Recipe
Beef Liver	1 3 oz. piece cooked	0.32 mg (26%)	Recipe
Asparagus	1 cup cooked	0.30 mg (25%)	Recipe
Brussel Sprouts	1 cup cooked	0.16 (13%)	Recipe