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Thiamin
Definition
Thiamin, also spelled thiamine and previously
known as vitamin B 1 , is a micronutrient essential for
themetabolismofcarbohydratesthat converts sugar
into energy for the body and for normal nerve and
heart function. Thiamine deficiency causes a condition
known as beriberi or beri-beri. The initial symptoms
are very vague. The first indication of thiamine defi-
ciency may be simple fatigue. As the condition
becomes more advanced, there is a wide range of
symptoms, affecting many organ systems. These
include, but are not limited to chest pains, memory
loss, muscle cramps and weakness. In more advanced
cases, muscle atrophy and heart failure may be
present.
Purpose
Thiamin has several important functions. It works
with other B-groupvitaminsto help release energy
from the food we eat and it keeps nerves and muscle
tissue healthy. In the form of thiamin pyrophosphate
(TPP), it plays an essential role as a cofactor in key
reactions breaking down food and converting carbohy-
drate into energy for the body (carbohydrate metabo-
lism). Like other B-complex vitamins, thiamin is also
considered an anti-stress vitamin because it is believed
to enhance the activity of the immune system and
increase the body’s ability to resist stressful conditions.
Thiamin also plays a therapeutic role in the pre-
vention or treatment of the following diseases:
alcoholism
Alzheimer’s disease
Crohn’s disease
congestive heart failure
depression
epilepsy
fibromyalgia
AIDS
multiple sclerosisDescription
Thiamin is a micronutrient, meaning a nutrient
needed in very small amounts, found in a variety of
animal and plant foods. It is a water–soluble vitamin
that it is eliminated in urine when not needed by the
body. Food must therefore supply it continuously. It
belongs to a group of other water–soluble vitamins
that are often present together and calledB-complex.
The other members of the vitamin B complex are
riboflavin,niacin,pantothenic acid,biotin, pyridox-
ine, folic acid, inositol, andvitamin B 12. Important
sources of thiamin are vegetables, wholegrain prod-
ucts, and nuts. The best sources are yeasts and liver
and pork meat. Some specific good food sources of
thiamin include (per 1 cup serving or as indicated):
romaine lettuce (0.05 mg)
asparagus, boiled (0.22 mg)
spinach, boiled (0.17 mg)
tuna (0.57 mg per 4 oz–serving)
celery, raw (0.06 mg)
green peas, boiled (0.41 mg)
tomato (0.11 mg)
eggplant, cooked (0.08 mg)
brussels sprouts, boiled (0.17 mg per cup)
baked beans, canned with pork (0.6 mg)
cabbage, boiled (0.09 mg)
watermelon (0.12 mg)
red peppers, raw (0.06 mg per cup)
carrots, raw (0.12 mg)