The recommended daily intake of thiamine for women varies based on age.
Thiamine Recommendations for Women:
- 14 years and older: 1.1 milligrams (mg)
- Pregnancy: 1.4 mg
- Lactation: 1.5 mg
Thiamine's Role in the Body:
Thiamine, also known as vitamin B1, is an essential nutrient that plays a crucial role in various bodily functions, including:
- Energy production: Thiamine helps convert carbohydrates into energy.
- Nerve function: It supports healthy nerve function and communication.
- Muscle function: Thiamine aids in muscle contraction and relaxation.
- Brain health: It contributes to cognitive function and memory.
Good Sources of Thiamine:
- Whole grains: Brown rice, whole wheat bread, oats
- Legumes: Beans, lentils, peas
- Nuts and seeds: Sunflower seeds, almonds, peanuts
- Pork: Lean cuts of pork
- Fish: Salmon, tuna, trout
- Fortified foods: Some breakfast cereals, bread, and rice
By consuming a balanced diet rich in these foods, women can ensure they meet their daily thiamine requirements.
