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THIAMIN (vitamin B1)
| Benefits | Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. |
| Good Food Sources | Pork chops, brown rice, ham, soymilk, watermelons, acorn squash |
| Recommended Daily Allowance | M: 1.2 mg, W: 1.1 mg |
| Upper Limit per day | Not known |
| Did You Know? | Most nutritious foods have some thiamin. |