Thiamin, also known as thiamine or vitamin B1 aids you and your baby to convert carbohydrates into energy. It also helps the nervous system, muscles, and heart to function normally and is crucial for your baby’s brain development. A pregnant woman typically needs 1.4 milligrams of Thiamin per day.
The food sources of Vitamin B1 (thiamine) are:
Fortified breads, whole grain products, cereals, peas and dried beans, all contain good amounts of thiamin. Thiamin is also present in fruits, vegetables, and dairy products but in small amounts. Let’s have a look at the amount of thiamin in some of these foods:
- 1 cup plain wheat germ cereal, toasted
- 1 cup fortified puffed wheat cereal
- 1 cup enriched white rice, cooked
- 1/2 cup green peas, cooked
- one slice enriched white bread
- one slice whole wheat bread
- 1/2 cup spinach, cooked
- one large egg, hard boiled
- 1 cup brown rice, cooked
- 1/2 cup lentils, cooked
- one medium orange
- 1 cup milk
(Note: 3 ounces of meat is about the size of a deck of cards.)
Should you take Thiamin supplement during pregnancy?
It is possible that you will get enough thiamin by eating foods like whole grain breads and vitamin-fortified cereals, but if that is not enough to get your daily dose of thiamin, a good multivitamin or prenatal supplement is what you need. Do recommend your doctor before starting a routine.
Thiamin is found in the outer coating of rice, which is usually removed in processing.
Signs of a thiamin deficiency
Early signs of thiamine deficiency include weakness, nausea, and fatigue. Severe deficiency, also called beriberi, causes difficulty in walking, mental confusion, speech difficulties, loss of feeling in hands and feet, loss of muscle function or paralysis of the lower legs increased heart rate, and shortness of breath with activity.
To get more such pregnancy related information, download Ango Health app today.