There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B1

Thiamin
Water soluble

Best plant food sources

Fruits: cantaloupe, watermelon

Vegetables: acorn squash

Grains: oatmeal, wheat germ, whole grain cereal

Legumes: beans, lentils, soy milk

Nuts/seeds: nuts (pecans, pine), seeds (sunflower)

Other: brewer's yeast

Function in the body

Essential for proper functioning of the heart, and muscle coordination
Supports digestive system
Supports nervous system
Metabolizes carbohydrates and some protein
Aids in converting food into energy
Regulates appetite
Improves concentration
Increases aerobic capacity
Needed for healthy skin, hair, muscles and brain

Health Benefits

Protects against Alzheimer’s
Helps tissues damaged by alcoholism

Symptoms of deficiency

Confusion
Off-balance
Tingling in extremities
Poor concentration
Appetite loss
Exhaustion