Vitamins Guide – VITAMIN B1
Vitamin B1-Rich Foods
Vitamin B1, also known as thiamin (or thiamine), is a water-soluble and essential nutrient that plays a crucial role in maintaining a healthy nervous system and converting food into energy. It is needed to transmit electrical messages in nerve and muscle cells like in the heart and for making red blood cells. In addition, it helps in amino acid synthesis and plays a role in digestion. It is also involved in moving glucose within cells and insulin production, so people with diabetes need it.
If you want to increase your intake of this critical vitamin, try incorporating the nine delicious and easy-to-make vitamin B1-rich foods covered at the end of this article into your diet. From breakfast to dinner, you’ll have a variety of tasty options.
The sad thing about thiamin (vitamin B1) is that it is readily lost from the body through the kidneys. As a result, most of us only have stores of this vitamin to last one month or so. Therefore, a regular dietary supply of vitamin B1-rich foods is essential. Typical food sources are:
Another way to lose vitamin B1 is via food processing, that is, mincing, chopping, liquidizing, preserving, and canning. Also, boiling foods pulls the thiamin content down 50 percent because the vitamin is so water-soluble. Also, adding baking powder and cooking food at high temperatures destroys the vitamin. Toasting bread removes a third of the thiamin content while freezing meats destroys half the thiamin. Finally, roasting meat at temperatures of 200°C lowers the vitamin’s content by a fifth. So, thiamin is quite a temperature-sensitive compound in vitamin B1-rich foods.
It Makes You Wonder
One wonders how it is possible to preserve the thiamin content of vitamin B1-rich foods. Well, there is supplementation if you must do the above things to foods that destroys the vitamin, but more about that later.
Benefits of Thiamin
Four vitamin B1 benefits have been identified to our well-being. By eating adequate levels of thiamin by consuming vitamin B1-rich foods, folks can take advantage of:
Vitamin B1 Deficiency
In countries where the staple diet is polished rice (as opposed to the more nutritious brown rice), vitamin B1 deficiency is common. This is because those people don’t have access to vitamin B1-rich foods. The vitamin b1 deficiency symptoms are extreme weakness and fatigue, otherwise known as ‘Beriberi.’
The disease called Beriberi is quite unpleasant, and victims experience difficulty walking and a loss of feeling in their hands and feet. Also, they have a loss of muscle function or paralysis of the lower legs, coupled with mental confusion.
Dry and Wet Beriberi
There are two forms of Beriberi: dry and wet. In the dry form, weakness, numbness, and pins and needles in the legs are typical symptoms. In the wet form, there is severe fluid retention. In people with thiamin deficiency and a high alcohol intake, there is the danger of getting Wernicke-Korsakoff Syndrome. If left untreated, it leads to irreversible dementia.
Guillain Barré Syndrome
The Beriberi symptoms, but not the mental problems, may be confused with Guillain Barré Syndrome (GBS), of which this scribe was a victim in 2010. I recall being prescribed vitamin B1 tablets by a young locum standing in for my regular, more experienced physician. The pills had no effect, but as soon as my regular doctor returned, he quickly diagnosed GBS, and before I knew it, I was in the hospital for five weeks. It took years, but I have more or less recovered. Nevertheless, it goes to show what a simple thing like not having enough vitamin B1-rich food can do to your health.
Vitamin B1 RDA
The recommended daily allowance of thiamin or the vitamin b1 dosage for adults is around 1 mg. In general, the more carbs eaten, the more thiamin is needed. Folks drinking too much coffee or tea have to be careful because these beverages destroy the vitamin. Stress quickly uses up available thiamin stores, too. Also, drinking too much alcohol interferes with vitamin B1 metabolism. All this shows that it is a good idea to keep eating vitamin B1-rich foods.
Excessive Thiamin Intake
On the whole, thiamin is relatively non-toxic because excess of the vitamin is quickly removed in the urine. However, over-supplementing with thiamin in high doses (5,000 mg of thiamin hydrochloride or more) may trigger headaches, insomnia, nausea, and fast heartbeat. Fortunately, these symptoms quickly go away once excessive supplementation ceases.
9 Amazing Vitamin B1-Rich Foods
So, here is a list of nine excellent vitamin B1-rich foods:
Vitamin B1-Rich Foods: Whole grains
Whole grains are an excellent source of vitamin B1 and other essential nutrients like fiber and iron. Some of the best whole grain options include brown rice, quinoa, whole wheat bread, and oatmeal. These vitamin B1-rich foods are not only delicious and filling but can also help support a healthy nervous system and boost your energy levels throughout the day. Try incorporating more whole grains into your diet by swapping out refined grains for whole grain options whenever possible.
Vitamin B1-Rich Foods: Legumes
Legumes, such as lentils, chickpeas, and black beans, are a great source of vitamin B1. They are packed with this vital nutrient and provide a good source of protein, fiber, and other essential vitamins and minerals. Adding legumes to your diet can help support a healthy heart, improve digestion, and even aid in weight loss. Try incorporating legumes into your meals by adding them to salads, soups, or as a side dish.
Vitamin B1-Rich Foods: Nuts
Nuts are great vitamin B1-rich foods and also rich in other important nutrients like healthy fats, protein, and fiber. Some of the best options include pistachios. These can be easily added to your diet on top of salads, yogurt, or oatmeal or by enjoying them as a snack on their own. Just be sure to watch your portion sizes, as nuts are also high in calories.
Vitamin B1-Rich Foods: Pork
Pork is one of the best sources of vitamin B1, with a 3-ounce serving providing over half of the recommended daily intake. Other meat sources of vitamin B1 include beef, chicken, and fish like salmon and trout. These can be incorporated into your diet through stir-fries, salads, and sandwiches. Just be mindful of portion sizes and choose lean cuts of meat to keep your overall calorie and fat intake in check.
Vitamin B1-Rich Foods: Seafood
Seafood is an excellent source of vitamin B1, with options like clams, mussels, and oysters providing high amounts of this essential nutrient. In addition to being rich in vitamin B1, seafood is also a great source of protein and omega-3 fatty acids, which can help improve heart health and brain function. So incorporate seafood into your diet with dishes like seafood pasta, grilled fish, or seafood chowder. Just be sure to choose verified and sustainable options and avoid overconsumption of possible mercury-containing fish like tuna.
Vitamin B1-Rich Foods: Soy flour
Soy flour pancakes are a delicious and nutritious way to start your day. Not only are they packed with vitamin B1, but they're also gluten-free and high in protein. Top them with fresh blueberries and sliced almonds for a satisfying and flavorful breakfast.
Vitamin B1-Rich Foods: Sunflower Seeds
Sunflower seeds are a great source of vitamin B1, with just one ounce providing 0.4 mg of thiamin. They are also a good source of healthy fats, protein, and fiber, making them a great snack option. In addition, you can add sunflower seeds to your salads, smoothies, or trail mix for a tasty and nutritious boost of vitamin B1. Sunflower seeds are one of the great vitamin B1-rich foods.
Vitamin B1-Rich Foods: Black Beans
Black beans are not only a delicious addition to any meal, but they are also a great source of vitamin B1. One cup of cooked black beans provides 0.4 mg of thiamin, which is 40% of the recommended daily intake for adults. They are also high in fiber, protein, and other essential nutrients, making them a great choice for vegetarians and vegans. Try adding black beans to your salads, soups, or tacos for a tasty and nutritious boost of vitamin B1.
Vitamin B1-Rich Foods: Asparagus
Did you know that asparagus is one of the excellent vitamin B1 rich foods? One cup of carefully cooked asparagus provides 0.2 mg of thiamine, which is 20% of the recommended daily intake for adults. Asparagus is also low in calories and high in fiber, making it a great addition to any healthy diet. Try roasting asparagus with a sprinkle of Parmesan cheese for a delicious and nutritious side dish.
Due to the ease of destroying thiamin by cooking vitamin B1-rich foods or overdoing it with beverages or alcoholic drinks, it is wise the top-up with thiamin via supplementation. There is no better way to do this than supplementing with ALL 16 essential vitamins at the same time, not just vitamin B1. Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:
Synonymous terms: vitamin b1 rich foods; b1 vitamin foods