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Vitamin B1 (Thiamin) Daily Requirement and Dietary Sources

Daily Requirement of Vitamin B1 (Thiamin):

The Dietary Reference Intake (DRI), or daily requirement, for Vitamin B1 (Thiamin) is as follows:

0.2 mg/day for children 0-5 months
0.3 mg/day for children 6-11 months
0.5 mg/day for children 1-3 years
0.6 mg/day for children 4-8 years
0.9 mg/day for children 9-13 years
1.2 mg/day for males 14 and older
1.0 mg/day for females 14-18
1.1 mg/day for females 19 and older

During pregnancy and lactation, the DRI is increased to 1.4 mg/day.

Dietary Sources of Vitamin B1 (Thiamin):

Vitamin B1 (Thiamin) is found a wide variety of foods. Many foods that contain vitamin B1 are fortified with thiamin. A diet that is composed of large amounts of carbohydrates can increase your requirements for thiamin. Additionally, taking antibiotics, sulfa drugs, or oral contraceptives can lower the amount of thiamin in the body.

To make sure that you are getting enough in your diet, be sure to include a vareity of the following foods that are good dietary sources of Vitamin B1.

Grain Sources: Whole-grain and products made with fortified grains, such as breads, cereals, rice, and pasta, are very good sources of thiamin.

 

Meat Sources: Pork is an ideal source of thiamin. Other lean meats, including ham and poultry, are also good sources of vitamin B1. Additionally, organ meats, such as liver, are very good food sources. Some fish, such as catfish, is also a source of thiamin.

Legume and Nut Sources: A variety of nuts and legumes, including dried beans, peas, sunflower seeds, soybeans, cashews, and peanuts are excellent sources of vitamin B1.

Vegetable Sources: Most vegetables contain some thiamin. Cauliflower, spinach, and kelp are some of the better vegetable sources.

Yeast, especially brewer's yeast or nutritional yeast are also excellent sources of vitamin B1.

Dairy products, including milk, along with most fruits and vegetables, generally contain low quantities of thiamin, but when eaten in bigger amounts they can provide a decent amount.

More Information:

Vitamin B1 (Thiamin) Overview

Vitamin B1 (Thiamin) Benefits, Functions, Signs of Deficiency

 

 

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