Foods rich in vitamin B1, thiamine, such as oat flakes, sunflower seeds or beer yeast for example, help improve carbohydrate metabolism and regulate energy expenditure.
In addition, consuming foods rich in vitamin B1 may be a way to avoid getting bitten by mosquitoes, such as 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. Learn more at: 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 the 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 |
| Parsnips | 1 mg | 699 calories |
| Roasted cashew nuts | 1 mg | 609 calories |
| Ovomaltine | 1 mg | 545 calories |
| Peanut | 0.86 mg | 577 calories |
| Boiled pork tenderloin | 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 vitamin B1.
The recommended daily dose of vitamin B1 in men aged 14 years and older is 1.2 mg / day, while in women, the recommended dose is 1.1 mg / day. In pregnancy, the recommended dose is 1.4 mg / day, while in young people the dose ranges from 0.9 to 1 mg / day.
What is Vitamin B1 for?
Vitamin B1 serves to regulate energy expenditure by the body, stimulate the appetite and is responsible for the correct metabolism of carbohydrates.
Vitamin B1 does not gain weight because it has no calories, but as it helps to stimulate appetite, when supplementation is made in this vitamin, it can lead to increased food intake and result in weight gain.
Symptoms of lack of vitamin B1
Lack of B 1 -amine in the body can cause symptoms such as tiredness, loss of appetite, irritability, tingling, constipation, or swelling, 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 Wernicke-Korsakoff syndrome depression, memory problems, and dementia. Look at all the symptoms and how Beriberi's treatment is done.
Supplementation with thiamine should be advised by a health professional such as 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 too:
- Foods rich in vitamin B
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