| Functions |
- Brain and nerve function:
- Controls the use of glucose by neurons
- Assists in making fatty acids needed to preserve integrity of nerve cell membranes
- Works with vitamins B2 and B5 to make acetylcholine
- Energy production and carbohydrate metabolism
- Nerve cell function (as part of enzyme TPP)
|
| Sources notes |
- Best sources yeast, wheat germ, seeds and nuts
- Destroyed by excessive cooking
|
| Vegetable Sources |
green peas; garlic; soybean sprouts; chilli; bell pepper |
| Fruit Sources |
|
| Nut and seed sources |
sunflower seeds; pine nuts; peanuts; brazil nuts; pecans; pistachio nuts; hazelnuts; cashews; macadamia nuts; walnuts; almonds; pumpkin seeds; sesame seed |
| Absorption and function notes |
- Absorption inhibited by baking soda, blueberries, beets, and brussel sprouts
- Destroyed by alcohol, sulfites and anti-thiamine factor found in tea and uncooked freshwater shellfish and fish
|
| Deficiency factors |
- Fatigue; depression; pins and needles / numbness; constipation
- Severe deficiency – beriberi (mental confusion, muscle wasting, fluid retention, high blood pressure, difficulty walking, heart disturbances)
|
| Toxicity |
None |
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
Bland, J., Costarella, L., Levin, B., Liska, D., Lukaczer, D., Schlitz, B., Schmidt, M., Lerman, R., Quinn, S., Jones, D. (2004). Clinical Nutrition: A Functional Approach, Second Edition. Gig Harbor, WA: The Institute for Functional Medicine.
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