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:
|Foods||Amount of vitamin B1 in 100 g||Energy in 100 g|
|Brewer’s yeast powder||14.5 mg||345 calories|
|Wheat germ||2 mg||366 calories|
|Sunflower seeds||2 mg||584 calories|
|Raw smoked ham||1.1 mg||363 calories|
|Brazil nut||1 mg||699 calories|
|Roasted cashews||1 mg||609 calories|
|Ovomaltine||1 mg||545 calories|
|Peanut||0.86 mg||577 calories|
|Cooked pork loin||0.75 mg||389 calories|
|Whole wheat flour||0.66 mg||355 calories|
|Roasted pork||0.56 mg||393 calories|
|Cereal flakes||0.45 mg||385 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 BShare this