Today’s Vitamin of the Day is B1, also known as Thiamine. Did you know that the true Vitamin B complex actually has about 20 different parts to it. We know these as all the different B’s. One of the main foods that have the B family are whole grains. Let’s use wheat as the example. There are three parts – the germ, the bran, and the endosperm. The germ and bran have the B vitamins as well as some healthy fats. The endosperm is the carbohydrate. When they make refined flour, the main ingredient in white bread and cookies all that gets used is the carbohydrate. But the food manufacturers are nice to us and they “enrich” the flour with up to 8-12 synthetic B vitamins. Doesn’t sound like enriching to me – take away 20 and give back 8!
B1 is a required cofactor for some very important enzymes involved in carbohydrate metabolism. This supports mental alertness and cognitive ability. It also maintains appetite and normal digestion. It aids the cardiovascular, digestive, integumentary (skin), and nervous systems along with the eyes.
You can find B1 in black beans, brown rice (not white), green and split peas, lentils, lima beans, mushrooms, navy beans, nutritional yeast, organ meats, pinto beans, sunflower seeds, tuna, wheat germ, and whole grains.