2. Fruit And Vegetables (Vitamin B1( Thiamine) A series of Presentation By Mr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

3. VITAMIN B -1 Vitamin B1, Thiamin, or Thiamine, is an essential nutrient required by the body for maintaining cellular function and consequently a wide array of organ functions. Deficiency of vitamin B1 leads to wholesale degeneration of the body, particularly the nervous and circulatory systems, and eventually death. Further, deficiency of vitamin B1 can lead to development of beriberi and/or Wernicke-Korsakoff syndrome. Symptoms of both include severe fatigue, and degeneration of cardiovascular, nervous, muscular, and gastrointestinal systems. Over-consumption of vitamin B1 is unknown and studies show that amounts taken well in excess of the daily value (DV) can actually enhance brain functioning. The current daily value (DV) for vitamin B1 is 1.4mg

5. VITAMIN B-1 Vitamin B1 is one of the most essential vitamins required by the body. It is a water soluble vitamin and plays a key role in carrying out the metabolic activities of the system. Vitamin B1 helps convert carbohydrates into energy. It improves the nervous system, and prevents numbness and tingling in body parts. A deficiency of vitamin B1 can lead to loss of appetite and weight, constipation, fatigue, and depression.

6. Flax seed oil is a great source of vitamin B complex, which supports the body’s biological processes. Vitamin B1 (thiamine) helps strengthen immunity against diseases, plays a role in advancing brain functions like memory enhancement and helps relieve stress that may cause chronic diseases such as heart failure. FLAX SEED

7. Nuts fall in the category of nutrient dense foods and contain vitamin B1 as well. Macadamia nuts are the best source of vitamin B1 with 100 grams serving providing 0.71 mg or 47% of the Daily value (DV) of this vitamin. Other nuts that are good sources of vitamin B1 include pistachios (13% DV), Brazil nuts (12% DV), pecans (9% DV) and cashews (7% DV). So it is time to give up unhealthy processed snacks and start munching nuts for a nutrition boost. NUTS

8. Pistachio nuts, raw peanuts, Brazil nuts, dried pecans, and raisins are vitamin B1 rich food sources. High vitamin B1 content can be obtained from dry fruits if eaten dried and raw. The cooked and roasted dry fruits lose nearly 30 per cent of vitamin B1. DRY FRUITS:

9. Even if you are a vegetarian, you need not worry about your vitamin B1 intake because there are certain vegetables that are good sources of this vitamin. Green peas are one such example, which provides 0.28 mg or 19% DV of vitamin B1 in a 100 grams serving. Fresh green peas are an excellent source contributing 28% DV in a cup serving while an equal amount of frozen sweet corn contributes 19% DV of vitamin B1. GREEN PEAS

10. Squash is available in several varieties and some of them are good sources of vitamin B1. For instance, acorn squash is the best source providing 0.17 mg or 11% DV of vitamin B1 in a 100 grams serving. Other varieties include cooked butternut and Hubbard Squash each contributing 10% DV of vitamin B1 in a cup serving. SQUASH (ACORN):

11. All varieties of beans, including navy beans, black beans and pinto beans contain high levels of vitamin B1 as well as heart healthy proteins. The navy beans are the best sources providing 0.24 mg or 16% DV of vitamin B1 in a 100 grams serving. Other beans that are good sources of vitamin B1 include pink beans (29% DV), black beans (28% DV) and mung beans (22%). BEANS

12. Apart from being rich in protein, dry roasted soybeans or edamame are a great source of vitamin B1, providing 0.43 mg or 28% DV of this vitamin in a 100 grams serving. However, it should be consumed in moderation as it is also high in calories. An ounce serving of edamame contains 126 calories. DRY ROASTED SOY BEANS (EDAMAME):

13. Various seeds are also good sources of vitamin B1. Sunflower seeds have the highest concentration of vitamin B1 providing 1.48 mg or 99% DV in a 100 grams serving. Sesame seeds come second with 100 grams serving providing 1.21 mg or 80% DV of vitamin B1. Other seeds that contain significant amounts of vitamin B1 include chia seeds (16% DV) and pumpkin and squash seeds (5% DV each). SEEDS:

14. Among the green vegetables, cooked asparagus is a good source of vitamin B1. 100 grams serving of cooked asparagus provides 0.16 mg or 11% DV of this vitamin. Canned uncooked asparagus provides 5% DV in a half cup serving while an equal amount of cooked frozen asparagus contributes 4% DV of vitamin B1. COOKED ASPARAGUS: