Functions important role in carbohydrate metabolism essential for maintenance of normal digestion and appetite essential for normal functioning of nervous tissue Deficiency Mild loss of appetite impaired digestion of starches and sugars colitis, constipation, or diarrhea emaciation Severe nervous disorders of various types loss of coordinating power of muscles beriberi paralysis Characteristics water-soluble not readily destroyed by ordinary cooking temperature destroyed by exposure to heat, alkali, or sulfites not stored in body Good Sources Natural whole-grain cereals seeds peas, beans peanuts, nuts oranges heart, liver, kidney vegetables and fruits also found in plant and animal tissues but seldom occurs in high concentration Food Quantity mg Bread, enriched white 1 slice 0.10 Liver, fried 3 oz 0.17 Black beans 1 cup 0.42 Sunflower seeds, dry-hulled 1/2 cup 1.65 Artificial yeast rice polishing wheat germ Recommended Daily Allowances (RDA) Males (11 yrs. and older) 1.2 mg 1.2-1.5 mg Females (11 yrs. and older) 1.1 mg 1.0-1.1 mg Pregnant females 1.4-1.6 mg Lactating females 1.5-1.7 mg Children 0.7-1.2 mg Infants 0.3-0.5 mg Varied values reflect different references Tolerable Upper Intake Levels (UL) Adults (19 to 50 yrs) not yet determined Intakes above UL may lead to negative health consequences. Supplementation Not necessary, not recommended