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The Best 3 Thiamine rich foods – First vitamin group of B

Thiamine rich foods. / Image by yilmazfatih from Pixabay

Thiamine rich foods: Like all B vitamins, B1 or thiamine is also water-soluble and cannot be stored sufficiently by the body. In order not to develop a deficiency, it must be taken regularly with food. You can find out here which foods contain a lot of vitamin B1

Thiamine is also called vitamin B1, so it belongs to the group of B vitamins. Thiamine is especially essential for the utilization of carbohydrates. A thiamine deficiency disrupts the body’s energy production. The best-known deficiency disease is beriberi, which is mainly associated with a disturbance of nerve function.

The first symptoms of a low thiamine meal can be a lack of concentration and exhaustion after eating. It is because a diet that contains many carbohydrates but hardly any thiamine is hard for the body to digest like polished rice. A constant supply is necessary because the body can only store thiamine in tiny amounts.


Best 3 Thiamine rich foods

Best 3 Thiamine rich foods
Best 3 Thiamine rich foods. / Image by Jerzy Górecki from Pixabay

The best 3 Thiamine rich foods: Foods rich in thiamine are: 

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  1. Legumes
  2. Wholemeal products
  3. Pork

The requirement for thiamine is about 1.5 mg daily.


What is vitamin B1?

Vitamin B1, known as thiamine in the technical terminology, is a water-soluble vitamin. The body needs it to metabolize the nutrients, especially carbohydrates; it converts food into energy. Vitamin B1 also supports various nerve functions.

Vitamin B1 reacts sensitively to heatUV rays, and oxygen. Its content in food can vary depending on storage and preparation. The body cannot store vitamin B1 over the long term.


A related video about “Wernicke-Korsakoff Syndrome” to watch.

What is Wernicke-Korsakoff syndrome? Wernicke Korsakoff syndrome is caused by thiamine deficiency and is commonly seen in chronic alcoholism. It is a combination of Wernicke’s encephalopathy which consists of the triad of ophthalmoplegia, ataxia, and confusion and if left untreated, may result in Korsakoff syndrome which manifests as aphasia and confabulation.

Video Credit: Osmosis


Which foods contain vitamin B1?

Which foods contain vitamin B1
Which foods contain vitamin B1? / Image by yilmazfatih from Pixabay
  • Legumes such as lentilspeas, and beans
  • Walnuts
  • Whole grain products: For example, a bowl of cereal with lots of oatmeal. Vitamin B1 is preferably getting found in the outer layers of the grain
  • Vegetables: for example potatoesasparagusspinach
  • Meat and fishPork provides a lot of vitamin B1fish with vitamin B1 content are for example plaice or tuna


For what does the body need thiamine (vitamin B1)?

Thiamine has many functions in the body. It is of decisive importance in the production of energy from carbohydrates and proteins.

It’s involved in the transmission of stimuli as a phosphate donor and thus plays a vital role in the nervous system.

A permanent thiamine deficiency leads to the well-known Beri-Beri disease. Beri-Beri is still found today in countries where people eat unbalanced food, and white rice is the staple food.

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It is because the vitamin is located in the outer layer of cereal and rice grains and is therefore lost when the rice is getting peeled.

The symptoms of deficiency can mainly be getting classified into the categories of damage to the cardiovascular system and disorders of the nervous system.

They manifest themselves, for example, in muscle weakness, insensitivity in arms and legs, heart weakness, and even heart failure.

These include chronic alcoholics, people with certain gastrointestinal or liver diseases, and women with extreme morning sickness.

Furthermore, breastfed children whose mothers suffer from a thiamine deficiency are at risk.


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Vitamin B1 deficiency: symptoms

Vitamin B1 is mainly needed for carbohydrate metabolism and thus for energy production. That is why a thiamine deficiency affects numerous areas, including the nervous system. :

  • Psychological changes like anxiety, depression, irritability
  • Insomnia
  • Calf cramps
  • Cardiovascular Failure
  • Weight loss
  • Muscle aches
  • Loss of appetite
  • Muscle weakness and paralysis
  • Nausea

Untreated, vitamin B1 deficiency leads to death.

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