Thiamine-rich foods: Like all B vitamins, B1 or thiamine is also water-soluble and cannot be stored sufficiently by the body. To not develop a deficiency, we must take it 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 utilizing carbohydrates, and 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. A diet containing many carbohydrates but hardly any thiamine is rigid for the body to digest like polished rice. A constant supply is necessary because the body can only store thiamine in tiny amounts.
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Best Thiamine Rich Foods
The best 3 Thiamine rich foods are:
- Legumes
- Wholemeal products
- Pork
The requirement for thiamine is about 1.5 mg daily.
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Which foods contain Vitamin B1?
- Legumes such as lentils, peas, 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, potatoes, asparagus, spinach
- Meat and fish: Pork provides a lot of vitamin B1, fish with vitamin B1 content are, for example, plaice or tuna
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What Is Vitamin B1?
Vitamin B1, known as thiamine, is a water-soluble vitamin. The body needs to metabolize nutrients, especially carbohydrates; it converts food into energy. Vitamin B1 also supports various nerve functions.
Vitamin B1 reacts sensitively to heat, UV rays, and oxygen. Its content in food can vary depending on storage and preparation, and the body cannot store vitamin B1 over the long term.
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For what does the body need thiamine (vitamin B1)?
Thiamine has many functions in the body, and it is of decisive importance in the production of energy from carbohydrates and proteins.
It’s involved in transmitting 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.
The vitamin is located in the outer layer of cereal and rice grains and is lost when the rice is peeled.
The symptoms of deficiency can mainly be 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. 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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Conclusion
You don’t need dietary supplements if you regularly eat bread, rice, corn, beans, lentils, meat, sausage, and the other vitamin B1 foods mentioned. Even if they often promise performance-enhancing effects.
An overdose of vitamin B1 does not harm your health. The body excretes any excess in the urine or through the intestines.
However, it does not benefit you if you supply the body with B1 and other vitamins in larger quantities than necessary.
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Last Updated on 07/04/2022 by Buzz This Viral
