Vitamin B1, or Thiaminillustration

  • Converts carbohydrates into energy
  • Keeps the heart, muscles, and nervous system healthy

Recommended Dietary Allowances

  • Children
    Ages 1 to 3: 0.5 mg
    Ages 4 to 8: 0.6 mg
    Ages 9 to 13: 0.9 mg
  • Women
    Ages 14 to 18: 1.0 mg
    Age 19 and older: 1.1 mg
  • Men, age 14 and older: 1.2 mg
  • Pregnant women: 1.4 mg
  • Nursing mothers: 1.5 mg

Good Food Sources: whole-wheat bread and other whole-grain products; enriched cereals and breads; oranges; potatoes; wheat germ; brown rice; dried beans; milk; eggs; fish; liver; pork; peanuts.

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