B1 (thiamin) 

EU RDA (1) Per Day
European Union Recommended Daily Amounts for Nutritional Labelling of Food Products.
1.4 mg

Best Sources
Yeast, wheat, whole grains, liver.

Functions
Helps body release energy from carbohydrates during metabolism; growth and muscle tone.

Deficency Symptons
Heart irregularity, fatigue, nerve disorders, mental confusion.

Toxic? (4)
No, high doses are excreted by the kidneys.

Tips
Do not rinse rice or pasta before and after cooking. Cook in minimal water.

Did you know?
In 1910, a German scientist identified B1 for the first time and called it a 'vital amine' giving rise to the name vitamins.

Definitions
EU RDA - European Union Recommended Daily Amounts. These are the values used for vitamins for the nutritional labelling of food products.

Sources
EU RDA - Directive, 90/496/EEC, 1990.
Also information from the U.S. Food and Drug Administration, the American Institute for Cancer Research, and the U.S. Department of Agriculture.

(1) EU RDA - European Union Recommended Daily Amounts for Nutritional Labelling of Food Products.

(2) Safe intake per day.

(3) There is no EU RDA for vitamin K.

(4) Note that some vitamins in large or very large excess could produce toxic symptoms. Always keep to the recommended dosage as advised by your doctor or medical advisor.

Source:
The European Food Information Council