What thiamine does
Vitamin B1 helps your cells turn carbohydrates into energy and is vital for the nervous system and heart.
How much
Adults need about 1.1–1.2 mg a day.
Plant sources
Whole grains and oats, peas, beans and lentils, sunflower seeds, and nutritional yeast (often fortified with B vitamins).
How many portions of each food would cover a day's thiamine?
Tips
Thiamine is lost when grains are refined and is sensitive to heat — another reason to choose whole grains. Heavy alcohol use is the most common cause of deficiency.