What are the foods with Vitamin B1? List of best sources of thiamine

What is Vitamin B1 found in? List of best sources of thiamine

Foods rich in vitamin B1, thiamine, such as oat flakes, sunflower seeds or brewer’s yeast, for example, help improve carbohydrate metabolism and regulate energy expenditure.

In addition, consuming foods rich in vitamin B1 can be a way to avoid being bitten by mosquitoes, such as the dengue mosquito, zika virus or chikungunya fever, for example, because this vitamin due to the presence of sulfur forms sulfur compounds that release unpleasant smell through sweat, being an excellent natural repellent.

List of foods rich in vitamin B1

Vitamin B1 or thiamine is not stored in large amounts in the body, so it is necessary to obtain this vitamin through daily intake of foods rich in vitamin B1, such as:

FoodsAmount of vitamin B1 in 100 gEnergy in 100 g
Brewer’s yeast powder14.5 mg345 calories
Wheat germ2 mg366 calories
Sunflower seeds2 mg584 calories
Raw smoked ham1.1 mg363 calories
Brazil nut1 mg699 calories
Roasted cashews1 mg609 calories
Ovomaltine1 mg545 calories
Peanut0.86 mg577 calories
Cooked pork loin0.75 mg389 calories
Whole wheat flour0.66 mg355 calories
Roasted pork0.56 mg393 calories
Cereal flakes0.45 mg385 calories

Barley germ and wheat germ are also excellent sources of thiamine.

The recommended daily dose of vitamin B1 in men from 14 years old is 1.2 mg/day, while in women, from 19 years old, the recommended dose is 1.1 mg/day. In pregnancy, the recommended dose is 1.4 mg/day, while in young people, the dose varies between 0.9 and 1 mg/day.

What is vitamin B1 for?

Vitamin B1 serves to regulate energy expenditure by the body, stimulate appetite and is responsible for the correct metabolism of carbohydrates.

Thiamine is not making you fat because it has no calories, but as helps stimulate appetite when supplementation in this vitamin is made, it can lead to increased food intake and result in weight gain.

Symptoms of deficiency of thiamine

The deficiency of thiamine in the body can cause symptoms such as tiredness, loss of appetite, irritability, tingling, constipation or bloating, for example.

In addition, the lack of thiamine can lead to the development of diseases of the nervous system such as Beriberi, which is characterized by problems in sensitivity, decreased muscle strength, paralysis or heart failure, as well as the Wernicke-Korsakoff syndrome, which is characterized depression, memory problems and dementia.

Supplementation with thiamine should be advised by a health professional such as a nutritionist, for example, but excessive intake of Vitamin B1 is eliminated from the body because it is a water-soluble vitamin and is therefore not toxic if taken in excess.

See also: Foods rich in vitamin B

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