Vitamins are classified according to the materials they dissolve in. Some dissolve in water, and others dissolve in fat. Water-soluble vitamins are carried through the bloodstream. Whatever the body does not use is eliminated in urine.
Vitamin B1 is a water-soluble vitamin, as are all vitamins of the B complex. Vitamin B1, thiamin, or thiamine, enables the body to use carbohydrates as energy. It is essential for glucose metabolism, and it plays a key role in nerve, muscle, and heart function.
What Foods Have Vitamin B1?
Some foods, like whole grains, meat, and fish, are naturally rich in vitamin B1. On the other hand, some foods such as bread and cereals are usually fortified with thiamine. Here we will provide you with a list of valuable sources of this nutrient. So remember to include these foods in your daily diet since the body isn’t able to store this water-soluble vitamin.
Moreover, it’s of great importance to point out that cooking foods with vitamin B1 reduces their thiamine content as heating destroys this vitamin. Also, certain dietary habits, such as drinking a lot of coffee or tea and eating lots of raw fish and shellfish, can decrease the body’s ability to use thiamine, which may lead to an inadequate intake of this important nutrient.
- There are high concentrations of Vitamin B1 in the outer layers and germ of cereals, as well as in yeast, beef, pork, nuts, whole grains, and pulses.
- Fruit and vegetables that contain it include cauliflower, liver, oranges, eggs, potatoes, asparagus, and kale.
- Other sources include brewer’s yeast and blackstrap molasses.
- Breakfast cereals and products made with white flour or white rice may be enriched with vitamin B. (note that, in general, one serving of fortified breakfast cereal provides 1.5 mg of thiamin, which is more than 100 percent of the daily recommended amount.)
- People consume around half of their vitamin B1 intake in foods that naturally contain thiamin, while the rest comes from foods that are fortified with the vitamin.
- Heating, cooking, and processing foods, and boiling them in water, destroy thiamin. As vitamin B1 is water-soluble, it dissolves into cooking water. White rice that is not enriched will contain only one tenth of the thiamin available in brown rice.
- One slice of whole wheat bread contains 0.1 mg, or 7 percent of the daily requirement.
- Cheese, chicken, and apples contain no thiamin.
- Humans need a continuous supply of vitamin B1, because it is not stored in the body. It should be part of the daily diet.
Here’s the complete list of foods high in vitamin B1.
90 g (3oz) of beef steak provides you with 7% of your daily value (DV) of vitamin B1. On the other hand, beef liver contains more thiamine, and one serving of this type of meat will give you around 10% of the recommended DV of this essential nutrient. Moreover, beef is known for its high iron content, and it’s an excellent source of other essential nutrients, such as B12, zinc, and selenium.
Besides in beef, vitamin B1 can be found in other common meats. Thiamine concentration is even higher in pork than in beef since 90 g (3oz) of broiled pork chop serve 27% of your DV of vitamin B1. This type of meat is also a great source of other B vitamins and some important minerals, like selenium and zinc.
This low-mercury fish can bring you a number of health benefits as it is rich in protein, omega-3 fatty acids, and vitamin D. Also, one serving 100 g (3½ oz) of cooked salmon has 18% of your daily value of vitamin B1.
90 g (3oz) of cooked mussels contain 20% of your DV of vitamin B1. In addition to belonging to foods with vitamin B2, they are also high in protein, B12, and minerals such as iron, phosphorus, manganese, and selenium.
A 90 g (3oz) serving of cooked tuna provides you with 13% of the recommended daily value of vitamin B1. Although it is also a good source of omega-3 fatty acids, vitamin D, and selenium, you should be aware that it is often contaminated with mercury as well as with other toxins.
Being rich in 3-omega fatty acids and protein, this freshwater fish is considered to be very healthy. It’s also one of vitamin B6 foods, and it’s high in vitamin B1. If you eat 90 g (3oz) of cooked trout, you will get 27% of your DV of this important nutrient.
Black beans, also known as turtle beans, are classified as legumes, which are generally high in protein and fiber. They also contain various B vitamins, including thiamine. Half a cup of boiled black beans serves 27% of your daily value of vitamin B1.
Acorn squashes also belong to foods high in vitamin B1 as half a cup of baked squash can provide you with 13% of your DV of thiamine. A good thing about this vegetable is that it is cholesterol free while it’s rich in numerous vitamins and minerals. For example, acorn squashes are great sources of vitamin C and vitamin A.
In one cup of cooked whole wheat macaroni, you will get 13% of your daily value of thiamine. In addition, this type of pasta is a great source of fibre. Some brands of macaroni are also enriched with iron.
Sunflower seeds are great sources of vitamin B1. Just 30 g (1oz) of toasted seeds has 7% of the recommended DV of thiamine. Furthermore, they contain other B-complex vitamins and have a high vitamin E content. Copper, manganese, and selenium are just some of the minerals they contain.
Whole grains are an important source of various nutrients, and one way to include them in your diet is to eat whole wheat bread. This is a good option since this type of bread is low in fat and cholesterol, while it can provide you with a number of minerals and fibre. When it comes to vitamin B1, one slice of this bread gives you 7% of your DV of thiamine.
Corn is a great source of fibre. In addition, it is rich in minerals and vitamins. For example, one medium ear contains 7% of the recommended value of vitamin B1. It’s also a good source of other B-complex vitamins such as B5, B6, and B9.
This whole-grain rice also belongs to foods that contain vitamin B1. Half a cup of cooked brown rice has 7% of your DV of thiamine. In addition, it contains other B-complex vitamins such as riboflavin, niacin, vitamin B5, and vitamin B6.
Oatmeal is a great choice for a healthy breakfast as it has a high fibre content and it’s rich in numerous minerals including magnesium, zinc, and iron. Also, it’s a good source of vitamins A, B1, and B6. Half a cup of oatmeal gives you 7% of the daily value of thiamine.
Dairy products are vitamin B1 foods sources as well. A cup of milk serves 7% of your DV of thiamin, and it’s the same story with plain yoghurt. Not only is milk one of the best sources of calcium, but it’s also rich in other B vitamins, including vitamin B12 and riboflavin.
Many minerals and vitamins are often added to breakfast cereals. One serving of cereals can contain even 100% of the recommended daily value of thiamine, but this depends on the brand. However, they often have a high sugar content, so choose those that don’t contain more than 5 g of sugar per serving.
White rice usually contains added vitamins, including vitamin B1. That’s why it can be considered to belong to vitamin B1 rich foods. Half a cup of enriched white rice will provide you with an amazing 73% of your daily value of thiamine. However, it is extremely low in fibre when compared to brown rice.
Egg noodles are another example of fortified food. They are a good source of many B-complex vitamins, including thiamine, riboflavin, and folate. One cup of cooked, enriched egg noodles contains 33% of your DV of vitamin B1.
Benefits of Vitamin B1
Vitamin B1, or thiamin, helps prevent complications in the nervous system, brain, muscles, heart, stomach, and intestines. It is also involved in the flow of electrolytes into and out of muscle and nerve cells.
Inadequate diets that don’t contain enough vitamin B1 can lead to thiamine deficiency. Another cause of this condition can be lower absorption or higher excretion of this vitamin as a result of alcoholism, AIDS or use of some medications.
Symptoms of Thiamin Deficiency
- A deficiency of vitamin B1 commonly leads to beriberi, a condition that features problems with the peripheral nerves and wasting.
- Weight loss and anorexia can develop.
- There may be mental problems, including confusion and short-term memory loss.
- Muscles may become weak,
- cardiovascular symptoms can occur, for example, an enlarged heart.
- Another possible effect of thiamine deficiency is the Wernicke-Korsakoff syndrome. People with chronic alcohol dependence are at higher risk of developing this brain disorder than the rest of the population.
- There is also a link between vitamin B1 and eyesight as thiamine deficiency can cause problems with your vision as well.