Vitamin B1 Thiamin

What it does for you

• Essential for energy release from food. Keeps your nerves and muscles healthy 

Natural sources

• Dried brewer’s yeast,

• cereal, oats

• wheatgerm

• meat

• potatoes

• nuts

• beans 

• green vegetables

How much do you need?

• Adult – 1.4mg

• Child (7–10 years) – 0.7mg

• Teenager (11–14 years) – 0.9mg

• Pregnant woman – 0.9mg (last three months only) 

What to look out for

• Destroyed by cooking, food refining and when heated