Nutrient to Know: Thiamin by Dana Angelo White in Nutrients to Know, May 26, 2011
- Grilled Pork Chops With Gremolata
This water-soluble nutrient can be found in a variety of foods, including some popular picnic fare. Here’s what you need to know about thiamin, plus how to get your daily dose — just in time for grilling season.
What is it?
Also known as vitamin B1, thiamin is commonly found in many plant and animal foods like whole grains, beans, fish, pork and enriched pasta. It’s also found in small amounts in fruits and vegetables. Because it’s available in so many foods, supplements typically aren’t necessary. Thiamin is often found in multi-vitamins, but luckily there’s no risk of toxic effects from taking in to much.
Why is it good for you?
The body relies on thiamin to help turn the carbohydrates you eat into energy. Since carbs are the body’s preferred fuel, getting proper thiamin is a must! This vitamin also helps maintain a healthy nervous system.
Not getting enough can cause poor appetite, depression and muscle pain. Long-term deficiency can cause severe damage to the heart and nervous system in a condition known as beriberi.
Where can I find it?
The daily recommendation for this vitamin is 1.5 milligrams per day. Try some of these tasty sources, listed from most to least of your daily needs:
4.5 ounce grilled pork chop = 0.7 milligrams (47%)
3 ounces grilled tuna – 0.4 milligrams (27%)
1 cup cooked pasta = 0.4 milligrams (27%)
3 ounces grilled salmon 0.2 milligrams (13%)
1/2 cup black beans = 0.2 milligrams (13%)
1 whole-wheat hamburger bun = 0.1 milligrams (7%)
1 cup diced melon = 0.04 milligrams (6%)
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »
You Might Also Like:
-
More posts from Dana Angelo White.
Tags: thiamin
Third Flower…
My spouse and i happen to be now delighted that Albert could carry out his research because of the suggestions he had by your web content. It really is now and again perplexing to only often be gifting away methods which lots of people might have been …
Souls in the Waves…
Very good Morning, I just stopped in to visit your internet site and imagined I would say I appreciated myself….
The Silent Shard…
This can likely be quite beneficial for many of one’s job opportunities I plan to you should not only with my website but…
Gems form the internet…
[...]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[...]……
The Birch of the Shadow…
I believe there might be a couple of duplicates, but an exceedingly handy listing! I’ve tweeted this. Numerous thanks for sharing!…
this is awesome…
this site someone told me about is superb…
The Slave of the Husband…
Trying to get in advance to learning more from you afterward!……
Whispering Misty…
So sorry you can expect to miss the workshop!…
nice…
Excellent read, I just passed this onto a colleague who was doing a little research on that. And he just bought me lunch because I found it for him smile Thus let me rephrase that: Thank you for lunch!…
New York City Apartments after Sandy…
The northeast was hit hard by Super Storm Sandy, but what wasn’t expected was for the people of New York to come together to rebuild and help their neighbors rebuild their own lives. It is amazing what a natural disaster can do to bring not just commun…