Vitamin B1 (thiamine), often known as thiamine or vitamin B1, is one of the vitamins that may be found in a variety of vitamin B complex supplements.
Thiamine, like the other B vitamins, aids in the digestion of food and the conversion of food into energy. It also helps to maintain the health of the neurological system.
Other B vitamins include the following:
- Vitamin B2 (pyridoxine) (riboflavin)
- Vitamin B3 (niacin/niacinamide) is a water-soluble vitamin.
- Vitamin B5 (pyridoxine) (pantothenic acid)
- Vitamin B6 (pyridoxine) (pyridoxine)
- Vitamin B12 is a water-soluble vitamin (cyanocobalamin)
- Folic Acid is a kind of vitamin B.
You must ingest B vitamins on a regular basis due to the fact that they cannot be stored in your body.
Thiamine may be found naturally in a variety of foods, and it can also be fortified into a variety of foods, such as processed cereals, via fortification. Additionally, it may be found in a variety of multivitamins and B-complex nutritional supplements.
What is Vitamin B1 and Why Do You Need It?
Thiamine, often known as vitamin B1, is critical to your health.
The quantity of thiamin you need on a daily basis varies depending on your age and gender, however, it is advised that adult males consume 1.2 mg and adult women consume 1.1 mg. Thiamine may be found in a variety of foods and supplements that can help you meet your daily requirements.
Vitamin B1 is involved in a variety of bodily functions, including the following:
Metabolism
Thiamine aids in the conversion of carbohydrates into energy. Insulin is necessary for the metabolism of glucose, amino acids, and lipids, among other things.
Pregnancy
Thiamine is advised for persons who have low amounts of thiamine in their bodies, such as those who have thiamine deficiency disorders or who are pregnant.
Vitamin B1 is also vital in the formation of the brain of kids while they are still in the womb.
Memory
Chronic alcohol use may result in thiamine deficiency, which can lead to brain damage and memory loss in certain cases. Thiamine is a vitamin that healthcare professionals utilise to address such disorders.
High Vitamin B1 Foods
1. Vegetables and legumes
Legumes are a good source of thiamine and other B vitamins, among other nutrients. They also include a variety of other nutrients, such as thiamine, which is found in half a cup of boiling black beans, or 27 percent of your daily recommended intake.
- Fiber and protein are two of the most important nutrients for humans.
- Magnesium, Iron, Copper, and Zinc
- Manganese, Zinc, and Phosphorous are all elements.
2. Whole-grain bread and pasta
"100 percent whole grain" bread or pasta refers to the fact that the product was prepared entirely from whole wheat kernels, rather than just the bran. These items, as compared to those prepared with processed flour, have much more nutrients, including vitamin B1.
3. Breakfast Cereal with Added Vitamins and Minerals
In order to compensate for the fact that processing destroys part of the thiamine content of grains, several businesses supplement their goods with vitamin B1. Breakfast cereal is one example of such a product. In industrialised nations where fortification is popular, fortified foods account for around half of overall thiamine consumption, according to the World Health Organization.
4. The Liver
The liver has the greatest concentration of thiamine in meat. While three ounces of beefsteak provides 7 percent of your daily recommended intake of thiamine, one serving of beef liver provides around 10 percent of your daily recommended intake.
5. Salmon (salmonella spp.)
One dish of cooked salmon contains 18 percent of the daily recommended intake of thiamine. Salmon is also a good source of protein, omega-3 fatty acids, and vitamin D, among other nutrients.
