Your Energy Vitamin

Vitamin B1, also known as thiamine, is a water-soluble nutrient your body needs every day. Since your body can’t make it on its own, it must come from food. Once absorbed, thiamine is converted into its active form, thiamine pyrophosphate (TPP), which powers your cells to produce energy.

Why Vitamin B1 Matters

TPP helps your body turn food into energy, especially carbohydrates, fueling high-energy organs like the brain, heart, and nerves. Without enough thiamine, you may notice:

• Fatigue and low energy

• Brain fog or poor concentration

• Irritability or mood changes

• Muscle weakness

• Tingling or numbness in hands and feet

Severe deficiency can lead to beriberi (affecting the heart and nerves) or Wernicke–Korsakoff syndrome, a serious brain disorder that causes confusion, balance issues, and memory loss.

For those who follow plant-based lifestyle, there are plenty of ways to get your daily thiamine. Legumes like black beans, lentils, pinto, kidney beans are great sources of B1. Whole grains such as brown rice, oats, barley, whole wheat, and buckwheat also contribute significantly. For those who like seeds and nuts— sunflower seeds, flaxseeds, sesame seeds, macadamia nuts, and pistachios are all excellent choice. Soy foods like edamame, tofu, and tempeh provide a healthy boost, and vegetables like asparagus, brussels sprouts, and potatoes add smaller but valuable amounts.

Mixing these foods into your meals throughout the day makes it easy to meet your vitamin B1 needs naturally.

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