Thiamin is a water-soluble B vitamin that helps with a range of functions, including helping our body’s cells convert carbohydrates to energy and conducting nerve signals. It is present in a range of foods but sensitive to cooking methods, particularly high heat. Seeking quality sources, keeping alcohol consumption at a low to moderate level and being cognizant of your cooking methods will ensure you obtain enough of this key nutrient.
Thiamin roles in the body:
Metabolism of food and energy production: The active form of thiamin is involved in several enzyme functions involved in the metabolism of food and production of energy. Because of its central role in energy metabolism, deficiency may manifest in the form of fatigue and low energy.
Nervous system support: Thiamin plays a role in maintaining the structure and integrity of our brain cells. Deficiency has been linked to Alzheimer’s and Parkinson’s disease.
Food sources:
Thiamin is found in a a variety of food groups including whole grain products like bread and brown rice. Animal products like meat and eggs as well as legumes, nuts and seeds are also good sources. Dairy, fruit and vegetables however are not very high in thiamin- though rich in other essential nutrients like calcium and vitamin C.
Preserving thiamin when cooking:
Thiamin is sensitive to heat. Cooking methods like microwaving and roasting can significantly reduce thiamin in food which is something to be aware of when selecting cooking methods to prepare your thiamin-containing foods.
Thiamin and alcohol consumption:
Alcohol abuse makes it hard for the body to absorb thiamin from food. As a result, these individuals should seek higher than normal levels of thiamin to ensure they are getting enough to meet their needs. Not getting enough thiamin may lead to weakness, fatigue and nerve damage.
How much do we need?
Adult men should seek 1.2 mg/d while women should seek 1.1 mg/d.
