Vitamin B1, or Thiamin

• 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.